Hi!
I'm Ash.
Welcome to a.
.
.
Calming practice.
Featuring Pala Mudra.
Get started in a seat of your choice i'm sitting near the edge of a chair seat you could also be seated on the floor on your mat or meditation cushion If you're in a chair like me,
Flat to the floor is preferred,
Ankles.
Below the knees.
When you're ready,
Let's just bring some attention to the breath as it's naturally arising.
That could be with the eyes closed or focused on a point in front of you with a gentle gaze.
As you're ready let's bring some intention to the breath.
Transitioning to breathing in and out of the nose if that's comfortable for you today Knowing you can always take a different style of breath as needed.
With the next inhale lengthen through the spine.
Feel yourself sit a little taller.
Exhale,
Relax the shoulders down and back.
Notice the placement of the head.
Are you happening to jut the head forward a little bit see if you can come out of that by tilting the chin just slightly down That should help you feel long in the back of the neck.
And respect the natural curves of your spine.
With the next inhale,
Lengthen through the spine again to feel that.
Exhale,
Relax the shoulders.
Again,
Maybe chin slightly down.
Towards the chest.
Take some breaths here.
Feeling.
The inhale and exhale flowing through you.
Take one more breath here.
In this position.
And then option,
Before we look at the pala mudra that we're going to look at,
Option for a little bit of movement,
If that would feel good to you.
So any movement you'd like to take,
I will show a few hip circles,
A few side to side kind of movements.
But honestly,
Take whatever feels good to you in this moment.
Check in with the body.
Whether you're seated on the floor or seated in the chair you can do these different movements i'm going to show seated cat cow inhale looking forward elbows back shoulder blades squeeze exhale round through the spine Taking a few more.
Of these movements or any other movement.
That you like for the next five breaths or so.
Maybe just.
.
.
Little almost half twist side to side.
Maybe a shake out.
So as you're ready,
I'll begin to talk about Palomudra.
You can keep doing little movements if that feels good.
Palamudra is a calming mudra and is specifically advised for people struggling with anxiety or high stress.
And since so many of us struggle with these things,
That's why I wanted to share this one first.
I find it really helpful myself and in my in-person classes,
Often using it near the end of class.
So to create Palamudra,
We're going to make two cups with our hands.
So cup shape.
The left hand goes under the navel with your cup shape.
I am not mirroring because I want to actually do it properly.
So just so you know,
When you watch this,
You will not see me mirror.
I hope that makes sense.
Okay,
So your left hand cup shape goes under your navel.
Your right hand cup shape becomes an inverted cup over the navel.
Whether you're touching the body the abdomen or whether you're a little bit away either way is fine it's whatever's more comfortable for you Here's Pala Mudra.
As you're ready,
Inhale,
Lengthen through the spine.
Exhale,
Relax the shoulders down and back.
Just as we did at the beginning of this practice,
You might slightly tilt the chin down as well.
Eyes can close or gaze can soften.
Let the mudra direct the breath.
You can continue with the inhale and exhale through the nose if that's comfortable for you.
Noticing how pala mudra might direct the breath naturally into the abdomen One of the terms associated with Palamudra is inner sanctuary.
The calming effect.
Comes from this inner sanctuary.
That space of wholeness.
That's always there.
As you hold Pala Mudra,
Can you touch that space of inner wholeness and inner safety?
Maybe it's just a glimmer for you today.
That's okay.
With your slow,
Steady breath.
See if you can grow that glimmer.
Can you use the breath?
To envelop your whole body.
Into that sense of refuge.
Safety.
If affirmations are a helpful practice for you.
You might repeat.
Something like I am already whole.
I am safe inside myself.
There is room for every part of me within my inner sanctuary.
You might repeat one or more of those affirmations.
Quietly to yourself over the next few breaths.
As you're ready begin to let the muja go.
The two hands can return to the lap.
Take some slow steady breaths here.
Observe your own experience.
Eyes can open if they are closed.
Thank you so much for taking the time for this practice.
I hope.
Learning Palamudra is something that can support you in times where you need to access that inner sanctuary and sense of calm.
Hands can come to Anjali Mudra if you choose.
Let's send gratitude.
To the people and cultures who created and sustained these practices.
And a breath of gratitude.
To yourself for taking the time.
This practice.
My gratitude to you.
Thank you.
Take care.
