The mudra that we're going to do today is Prithivi Mudra,
Earth Mudra.
This mudra is gesture of the earth for Anamaya Kosha,
The physical body.
Ana means food or matter and the Anamaya Kosha is the physical body,
The dimension of your being that is nourished by food.
This dimension includes your anatomy and physiology as well as the elements within the matrix of the body.
A key to releasing stress and having health and healing within your physical being is becoming completely present with your physical body.
By cultivating embodiment,
You naturally increase your sensitivity to your body's messages,
Helping you perceive early signs of imbalance and the effects of stress.
Increased body awareness also gives you a greater sense of which dietary and lifestyle habits genuinely support your physical being.
In addition to enhanced body awareness,
You are able to use your body with maximum ease and efficiency,
Reducing your risk of injury.
As you inhabit your body more fully,
You develop greater respect for the intelligence that is within your body.
With greater presence and appreciation,
Self-love and self-care develop naturally,
Allowing you to live in complete harmony within your body.
Prithivi means earth and Prithivi Mudra directs breath,
Awareness and energy down to the base of the body,
Cultivating a sense of grounding,
Stability and safety that allows you to inhabit your body more completely.
The gesture deepens your connection with the natural world,
Instilling a sense of confidence and trust in your surroundings,
Which releases stress.
This gesture also cultivates a greater sense of support within the structure of your body,
Making it an excellent gesture for the health of your skeletal system.
This combination of grounding and embodiment cultivated by the mudra supports you moving forward in life securely,
Laying a firm foundation for exploring and integrating subtle dimensions of your being.
Instructions for how to do Prithivi Mudra Touch the tips of your thumbs to the tips of the ring fingers of each hand while extending the other fingers straight out.
I'll read that again and you can look at the image.
Touch the tips of the thumbs to the tips of the ring fingers of each hand while extending the other fingers straight out.
Rest the backs of the hands on your thighs or knees.
Relax your shoulders back and down with your spine naturally aligned.
And now we'll do the visualization meditation.
As you hold Prithvi Mudra,
Take several natural breaths to attune to all the feelings and sensations awakened by this gesture.
Your eyes should be closed and soft.
Notice how each inhaling breath naturally expands your abdomen and lower ribs.
Notice how each exhaling breath is gently lengthened and directed toward the base of your body,
Cultivating a sense of stability and grounding that allows you to rest more comfortably within your physical body.
Now,
You will enhance the experience of comfort,
Stability and grounding in your physical body by bringing awareness to your body part by part,
Noticing the contours,
Shape,
Volume and density of each area of your physical being.
Thereby allowing for a homecoming,
A feeling of gratitude,
Comfort and ease.
Begin by bringing awareness to your toes,
Feet and ankles.
Taking some time to become fully aware of your body.
Begin by bringing awareness to your toes,
Feet and ankles.
Taking some time to become fully present in these areas,
Experiencing greater comfort and ease that allow you to relax them completely.
Now,
Focus your awareness into your lower legs,
Knees and thighs,
Sensing their contours,
Volume and density.
Taking several breaths to inhabit these areas,
Allowing you to come home to these areas of your being.
For your next few breaths,
Bring your awareness into your hips,
Pelvis and buttocks,
Experiencing greater grounding and stability as you sense the contact of these areas with the earth beneath.
Firmly grounded,
Direct your awareness into your abdomen,
Waist and low back,
Becoming more present as you attune to their movement in synchrony with your rhythmic breathing,
Allowing you to become more at home in these areas of your being.
For your next few breaths,
Direct awareness into your solar plexus,
The area at the base of your ribs in front and your mid back,
Sensing the contours,
Volume and density,
Allowing you to fully inhabit the middle region of your body and to soften and relax these areas completely.
Now bring your awareness into your chest,
Side ribs and upper back,
Taking several breaths to experience all sensations and feelings,
Allowing you to naturally come home to this area of your being.
Your awareness now encompasses your shoulders,
Arms,
Elbows and hands all the way to your fingertips,
Taking several breaths to become fully present in your upper extremities and to relax these areas completely.
Now fully inhabit your neck,
Throat and head,
Taking several breaths to enhance awareness within these areas and through this increased awareness you experience greater ease,
Allowing you to relax completely.
Complete your journey by inhabiting all the areas of your physical being simultaneously,
Sensing yourself completely at home within your body.
Inhabiting your body completely,
Repeat the following phrase three times aloud or silently.
Fully present in my physical being,
I experience complete peace.
Fully present in my physical being,
I experience complete peace.
Fully present in my physical being,
I experience complete peace.
Slowly release the gesture keeping your eyes closed.
Take several breaths to rest and complete awareness of your physical body.
When you are ready,
Open your eyes,
Returning slowly and gently,
Fully present within your physical body.
