Welcome to this short alternate nostril breathing practice with mudra meditation.
Find yourself in a comfortable seated position,
Legs crossed or in a chair.
On the left hand,
Touch the index finger and thumb and rest the back of your left hand on the left thigh or knee.
Bring the right hand into Vishnu mudra.
Take the first two fingers,
Curl them in to the base of the thumb.
Press the base of the thumb down on the two fingers to hold them in place.
Your thumb is extended along with your fourth and fifth finger.
Elbow close to the body,
Spine upright,
Eyes closed.
Take a breath in.
Close the right nostril with your thumb and exhale through the left.
Inhale left.
Close with the fourth finger and exhale through the right.
Inhale right.
Inhale right.
Close,
Exhale left.
Inhale left.
Close,
Exhale right.
Inhale right.
Close,
Exhale left.
Inhale left.
Close,
Exhale right.
Close,
Exhale left.
Close,
Exhale right.
Inhale right.
Close,
Exhale left.
Inhale left.
Close,
Exhale right.
Inhale right.
Close,
Exhale left.
Close,
Exhale right.
Inhale right.
Close,
Exhale left.
Close,
Exhale right.
Inhale right.
Close,
Exhale left.
Inhale left.
Close,
Exhale right.
Inhale right.
Close,
Exhale left.
Inhale left.
Close,
Exhale right.
Close,
Exhale left.
Inhale left.
Close,
Exhale right.
Drop your right hand and we'll bring the hands into Dhyana Mudra,
The gesture of meditation for experiencing effortless meditation.
Drop your right hand and we'll bring both hands into Dhyana Mudra,
The gesture for experiencing effortless meditation.
On both hands,
Bring your thumb and index finger together.
Extend the other fingers straight out with no space between them.
Rest the right fingers onto the left fingers,
Bringing the backs of the upper two knuckles of the index fingers together.
The tips of the thumbs touch slightly.
Rest the hands onto your lap.
Relax your shoulders back and down,
And the spine naturally aligned and lifted.
As you hold Dhyana Mudra,
Take several natural breaths to attune to all the feelings and sensations that are awakened by this gesture.
Notice how your breath flows smoothly and evenly throughout your entire being,
Instilling a sense of integration and harmony.
Begin by experiencing this inner harmony with your physical being,
Sensing the lower,
Middle,
And upper regions of your body integrated completely.
Take several breaths to sense how this integration allows you to fully inhabit your body,
Enhancing your sense of presence during meditation.
As you sense this integration,
Your breath naturally becomes more serene,
Flowing through each of the areas of your lungs,
Lower,
Middle,
And upper,
Smoothly and evenly,
With body and breath in perfect harmony.
Sense all the areas of your brain integrated naturally.
Take several breaths to sense the harmony,
The harmony within your brain's centers of survival,
Emotional balance,
And higher reasoning,
Cultivating the stillness that allows you to remain in meditation's steady stream.
With your body and breath and brain integrated completely,
Rest effortlessly in the steady stream of conscious presence.
Slowly release the gesture.
Take several breaths to rest in meditation's steady stream.
Gently deepen your breath.
Softly open your eyes.
Thank you for taking the time to meditate with me today.
Enjoy the rest of your day,
And be well.
