Find an easy seat,
Either cross-legged,
Sitting on the earth or even in a chair.
Find any position that allows you to keep your spine upright and that you can sustain for at least 15 minutes.
Ensure that the head,
Neck and torso are in one line,
The shoulders are relaxed and the chin is parallel to the earth,
As if you were connecting earth and sky with your body.
Take a moment to find your breath.
Simply observe where the breath is moving.
Also notice any areas depleted and starved of breath.
No judgment here,
Just observing.
As you do this work,
Start to attune to the natural rhythm of your breath.
Notice the chest rising on the inhale.
Notice the little pause at the end of the inhalation.
Notice the belly falling with the exhalation and notice the little pause at the end of the exhalation.
You may choose to close the eyes or rest them on one spot,
As you allow yourself to land fully on your mat.
Blink your eyes open just for a moment.
Bring the hands out in front of you.
Touch the tips of the index,
Middle and ring finger of each hand to the tips of the thumbs of the same hand.
Extend the little fingers straight out.
Rest the back of the hands on the thighs or knees with the palms up.
Relax the shoulders down and realign your spine.
If you wish,
You may close the eyes again or simply rest them on one spot.
This hand gesture is Hansi Mudra,
The gesture of the inner smile.
This mudra allows us to awaken our inherent positive qualities such as joy,
Wholeness,
Limitlessness and bliss.
Meditation,
Especially when supported by the practice of mudras,
Allows these essential positive qualities to blossom naturally.
Our journey begins by cultivating these qualities consciously.
Eventually,
We'll come to see them as reflections of our true self with capital S.
The word Hansi means smiling or laughter.
The position of the hands directs breath,
Energy and awareness into the upper chest,
The neck and the head,
Cultivating an experience of joy and lightness.
This gesture brings a smile to our lips.
Simply allow the corners of your mouth to turn upwards.
Notice that as you do that,
The smile spreads throughout your entire being,
Supporting the awakening of all our inherent positive qualities.
As you hold down the mudra,
Continue to breathe naturally and take a moment to simply attune to the feelings and sensations that this gesture awakens in you.
Notice how the breath is gently directed into the upper chest,
The neck and the head.
Notice how this instills a sense of joy and happiness.
As joy and happiness begin to inhabit your body temple,
A soft smile spreads across your face naturally.
Let the smile infuse your entire being,
From the crown of the head to the tips of the toes.
As the smile radiates throughout your body,
All of your essential positive qualities are awakened naturally.
Start by tuning in the quality of joyfulness,
Perhaps bringing into your mind's eye three things that bring you joy.
Notice how this work begins to cultivate an uplifting energy spreading throughout your entire being,
Cultivating a sense that every moment of life is worth living fully and completely.
As the quality of joyfulness awakens,
You naturally sense the quality of appreciation of beauty unfolding,
Experiencing awe and wonder in everything you see.
As joy and appreciation of beauty deepen,
You start to sense your complete oneness with all beings.
As you integrate joy,
Appreciation and oneness,
Appreciation and oneness,
You begin to feel your inherent wholeness,
A feeling that you're absolutely complete,
That there's nothing to do,
Nothing to achieve.
Allow this feeling of inherent wholeness to spread throughout your entire body and simply rest in the sanctuary of your own being,
Awakening the wisdom that will guide you at each step of your earthly journey.
Continue to breathe in this sacred silence.
Allow yourself to melt into this feeling of bliss.
And if you wish,
You may repeat silently or aloud to yourself three times.
You may repeat silently or aloud to yourself three times.
From joy I came,
For joy I live,
In sacred joy I melt.
Allow these words to sink deep into your heart space and take root as you continue to breathe naturally for a few more moments.
As you're ready,
You may blink your eyes open,
Release the mudra and bring your palms to top.
Touch in front of your heart in Anjali mudra.
Take a moment to honour yourself for doing the work.
Bow the head to the heart.
Namaste.
