When performing one or another meditative technique, the position of the hands is of great importance. At first glance this may seem an insignificant aspect, but rishis and yogis of all ages, and later our contemporaries, have discovered that incorrect hand position can seriously interfere with successful meditation practice. This is especially true for beginners, but as a person begins to subjugate the mind and body, the position of the hands ceases to play any significant role.
However, in this book we are dealing with people who have yet to experience meditation, and therefore we emphasize the need to use correct hand position.
There are a large number of hand positions called hasta mudramas. We are not going to describe them all, because this is not necessary; we will consider only those that have proven applicable and useful in meditative practices.
Jnana mudra
In Sanskrit the word jnana means "intuitive knowledge" and the word mudra(as applied to the topic of this discussion) means “posture”; thus, this hand position is known as the “intuitive posture.”
Execution technique
Sit in any meditative asana.
Bend the index fingers of both hands so that the tips touch the inside of the base of the corresponding thumbs.
Straighten and slightly spread the other three fingers.
Place your hands on your knees, palms down. The three extended fingers and thumb of each hand should point down towards the floor. Relax your hands. Now get ready for your meditation practice.
Alternative option
Often jnana mudra is performed by connecting the tips of the thumb and index fingers. In other words, the thumb and index finger form a circle. This option is in no way inferior to the basic position described above.
Symbolic meaning
This mudra is not only very convenient for meditative practices, but also has various symbolic interpretations. Of these, the most famous are the following: straight fingers - little finger, ring finger, middle finger - embody three categories of nature. That is, nature is divided into three arbitrary aspects: tamas (inertia, laziness, darkness, ignorance, etc.); rajas (action, passion, movement); and sattva (understanding, purity).
These three states must be overcome successively in order to move from darkness to light and from ignorance to knowledge. The bent index finger embodies the individual manifestation of consciousness (jivatma).
The thumb symbolizes universal consciousness or reality. The individual (index finger) bows to the higher consciousness (thumb) and acknowledges its unsurpassed power. But at the same time, the index finger and thumb touch each other; this shows that although they appear to be separate, in reality the individual and the supreme being are one. This symbolizes the pinnacle of yoga.
Chin mudra
In Sanskrit the word chin means "consciousness"; therefore, this hand position can be interpreted as a “mind position.”
Description
This mudra is very similar to jnana mudra. Similarly, the tip of the index finger can be placed at the base of the thumb, or touch the tip of the thumb.
The difference lies in the position of the hands on the knees. In chin mudra, the hands are positioned so that the palms face up and the backs of the hands rest on the knees. Straightened fingers should be directed away from the body forward. The symbolic meaning is the same as in jnana mudra.
Chinmaya mudra
In Sanskrit the word chinmaya means "manifest consciousness"; in other words, the world of phenomena around us, which is generated by the consciousness-substrate.
Execution technique
Place your fingers in the same way as described for jnana mudra. Bend three straight fingers so that their tips point toward or touch your palms. The position of the index and thumb remains unchanged: their tips either touch, or the tip of the index finger rests on the base of the thumb. Both are correct. Place your hands on your knees, palms up or down.
Symbolic meaning
The four folded fingers symbolize the ultimate aspects of the world around us. The closed fist shows that the phenomenal world turns out to be seriously limited, blind and unconscious. The thumb pointing forward signifies consciousness and the transcendental aspect of existence that permeates everything that exists. It is often considered different or separate from the material world, but in reality the manifest universe is identical with and permeated by consciousness. The material world is inextricably and closely connected with consciousness. This is indicated by the thumb and forefinger touching.
Additionally, the folded fingers represent the physical, bioplasmic and mental aspects of life. These are not all aspects of man, since there is also consciousness. All these aspects are inextricably linked, but it is consciousness that is transcendental and capable of contacting infinity and the whole. This shows the thumb pointing forward from the limb symbolized by the other four fingers.
Again, this mudra symbolizes yoga - the realization that the individual (four fingers) is identical with consciousness and is directly related to it. Additionally, the four fingers can symbolize the gradual unfolding of higher states of awareness. That is, the little finger, ring finger and middle finger correspond to different aspects of the material world - from stones and trees to animals and birds - which become increasingly conscious. Ultimately, a man emerges who appears to be nothing more than mind and body, and yet, as far as we know, only man can develop awareness sufficiently to know his indivisible oneness with consciousness. This is again indicated by the joined thumb and forefinger.
General remarks
There are many other mudras for hands. Many yogis and sages of ancient times are depicted demonstrating characteristic mudras. These mudras have a symbolic meaning, neuropsychic meaning, and have the ability to awaken inner strengths in a person. In other words, the individual performs the mudra and tries to experience the inexpressible and indescribable meaning contained in it. In this way one can awaken inner forces that otherwise remain hidden and dormant. This is why mudras are so powerful.
Meditation is a spiritual practice of yoga that allows a person to find harmony in body and mind. There is no magic in it. This is a fairly simple exercise that helps not only relieve psychological stress, but also relax physically and balance all processes in the body. It is noteworthy that meditation has no restrictions or contraindications. People of different ages, genders and religions can meditate. By devoting just 20-30 minutes a day to training, you can significantly improve your mood and well-being.
Like any exercise, meditation has its own technical rules and conditions for implementation. Musical accompaniment, silence and proper breathing are certainly significant components of the practice. But the most important thing is the meditation posture.
Why is correct posture important?
A comfortable body position ensures peace of mind and nervous system, and deeper concentration. This is especially true for beginners. Because enlightened yogis have excellent stretching and physical strength. They can “twist” into complex asanas and meditate in them. Meditation poses for beginners are more familiar and natural body positions. With regular practice, they will allow you to dive deep into consciousness almost any time and anywhere.
Meditation increases the energy current in the human body. For beginners, the wrong position can have a negative effect, or bring no result at all, other than wasted time. Therefore, the body position should be comfortable, provide stability and keep the spine straight. The correct posture for meditation is the key to successfully completing the exercise. Only in this way will energy circulate freely throughout the body, saturating, activating and healing every cell and every organ.
Poses for Beginners
When starting to choose a pose for meditation, you should not follow yoga instructors or friends who have been practicing meditative techniques for a long time. It is necessary to proceed from the physical capabilities of your body (health status, stretch marks). It is best to start with simpler positions and gradually increase their complexity.
Turkish pose
The yogic name for this pose is sukhasana. This is perhaps the most common meditation pose. This is what most beginners prefer. Cross-legged pose is also ideal for people with joint mobility problems.
Technique:
Diamond Pose
It is also called vajrasana. This meditation pose is also very comfortable and does not require special physical training. To perform it, you need to kneel down and place the insteps of your feet on the floor. Then lower your buttocks onto your heels, while crossing the toes of your feet. Straighten your chest, lower your shoulders and relax. Stretch the crown of the head upward, while the chin is slightly lowered. Hands should lie on your knees, palms up, or in mudra. To achieve greater comfort in Diamond Pose, you can place a thin cushion or pad between your buttocks and heels.
Sitting on a chair
This is a very easy and comfortable pose for meditation, which can be practiced not only at home, but also where you need to relieve stress and recharge a little (for example, at work). It has no physical contraindications and can be practiced by almost anyone. To do this, you just need to sit on a chair, straighten your spine, open your chest, and lower your shoulders. The legs should be parallel, the chin slightly lowered. Place your hands on your knees, palms up, or hold them in mudra.
Sage Pose
This is a great pose for energetic alignment. It is of medium difficulty, so you need to prepare physically for it: warm up your leg muscles, stretch your joints.
Technique:
Lotus position
This is the best pose for meditation. Experienced yogis call it padmasana. It locks energy inside the body and prevents it from flowing outside. Joint endurance plays a huge role in this position. For those who do not have local problems, it does not cause harm. People with diseases of the leg joints should not use it in practice.
Before you begin the technique, you need to stretch your hip joints, knees, and ankles. To obtain maximum comfort, relaxation and benefits that meditation brings, the lotus pose must be performed taking into account all the conditions:
Important points
- Meditation takes place exclusively in an upright position, so the practice of “lying down” does not bring any benefit other than relaxation.
- No matter how effective and powerful a particular meditation pose may be, it is not worth experimenting with. Body position in spiritual practice must correspond to physical fitness and health status. Only in this case can you get healthy results.
- It happens that even detailed descriptions do not always provide a visual design of the chosen meditation pose. Photos and images in this case are the best helpers.
- The eyes should be closed or half-open during meditation.
- Breathing must be controlled. It immerses a person deep into consciousness, helps to tune in and relax. In addition, focusing on your breathing will help you get rid of intrusive and anxious thoughts, which will make the practice deeper. Therefore, inhalations should be deep and exhalations should be leisurely.
Meditation is a very ancient and very effective way of self-development, self-knowledge and knowledge of the world in general.
It teaches a person many things at the same time: complete relaxation, maximum concentration, freedom from thoughts and contemplation.
With proper meditation practice, the body heals and strengthens, awareness increases, memory develops, the “attention battery” is charged, and the body’s energy balance is restored.
In my opinion, in our hectic modern life, meditation is becoming an absolutely necessary tool. It allows you to escape from the “vanity of vanities” and devote a few minutes to yourself and your awareness, silence and contemplation. This is very effective in preventing stress.
For an active person striving for self-knowledge and success in life, meditation can generally become the main key that opens these alluring doors.
With regular practice, meditation will definitely change you and your life, as well as your ideas about what is important and unimportant.
In a state of meditation, you can solve very complex problems. At the same time, very strong answers “come.” True, you shouldn't do this too often. Still, the main task of meditation is to achieve silence in your thoughts, to teach you physical, emotional and mental relaxation and contemplation.
Just something complicated
Nowadays there are many methods and techniques of meditation.
But in most cases, methods are described with a very large touch of mysticism and esotericism. Energy flows, chakras, mudras, karmas and other terms rain down on us from the pages of books and from the lips of various “Gurus”.
All this often discourages people from understanding the issue and practicing meditation, since the process seems very complicated, confusing and even dangerous.
But in fact, meditation is easy, beneficial, simple and safe. You just need to understand and accept the correct basic principles.
For me, meditation was interesting already in childhood. The first advice and lessons, I remember, were given to me by a hand-to-hand combat trainer. And I already started classes then, although wrongly. This is what it looked like almost 25 years ago, here I am 12 or 13 years old :)
Much later in my life I had two teachers who taught me meditation. Real ones. Those who received knowledge according to tradition and live as they teach.
The first was a deep esotericist, and taught meditation from the concepts and positions of complex terms and philosophy of Hinduism.
The second one, on the contrary, told me about meditation in a very simple and clear language. And he explained many complex things in very simple words. He is a Buddhist, but I did not hear a single specific or incomprehensible term from his explanations.
However, they were talking about the same thing. And the methodology passed on was very similar. But, at the same time, it is quite different in detail from what is usually offered in books and other educational materials. See it for yourself next!
I am also a supporter of simplicity. Therefore, I will try to convey to you the technology of proper meditation in the simplest possible language. Without forgetting all the important details.
So, I present to you the method and the answer to the question: “How to meditate correctly?”
When and how many times is it better to practice meditation?
Meditation is best practiced several times a day. In this case, it is the frequency that is more important, not the duration.
Classic scheme: morning, daytime and evening.
Initial time - from 5 minutes. Anything less doesn't make sense. It’s better to start with 10 minutes (in my experience, this is still the minimum time when I can reach the stage of contemplation).
Meditation should be practiced on an empty stomach. At least 2 hours after eating, and preferably 4. You should eat food after meditation no earlier than 15 minutes later.
It is clear that at first it is difficult to accustom yourself to enter a state of meditation several times a day. First, start practicing meditation at least once a day - in the morning.
Then, when you get involved, you will have an internal need to do this exercise, and you yourself will look for time to practice.
Where is the best place to practice meditation?
Of course, the ideal place to practice meditation is in nature. Away from car exhaust and other sources of pollution.
It is very good to practice near a pond. Especially near flowing (river) or sea.
The only thing, if you practice outside, is to avoid practicing in wind and precipitation.
If you meditate at home, you should do it in a well-ventilated area.
Principles of proper meditation practice
To practice meditation correctly, it is essential to follow a few simple principles.
A constant state of comfort
This is the most important principle in practice. During meditation you should always be in a state of comfort. And complete! And vice versa: during meditation you should not experience a single discomfort.
This is the main measure of the correctness of all practice. Absolutely all aspects of meditation must be subordinated to this fundamental principle!
And it is precisely its non-compliance that is usually the most important mistake of those involved. Moreover, failure to comply with this principle often has a very destructive effect on the body.
That is, instead of benefit, you, on the contrary, receive a negative and destructive effect.
Clothing should also be loose and comfortable. Nothing should pinch, tighten, crush or cause other uncomfortable sensations anywhere.
At the same time, you should dress so that you are neither cold nor hot.
Everything should be natural and comfortable. Remember this!
5P principle
For the practice of meditation, more than for any other, it is important to observe
5P principle. This also directly determines whether there will be any real benefit from your classes. If this principle is not followed, at best, you will simply be wasting your time. At worst, you can harm yourself.
Let me briefly recall its main rules.
You need to practice meditation:
- Constantly (without weekends or other breaks).
- Gradually (carefully increase time and add other techniques).
- Consistently (master new techniques only after very well securing existing baggage).
- Long-lasting (you will notice the first significant and noticeable effects after 3 months).
- Correct (read this article carefully).
Meditation Positions
In fact, you can practice meditation in a variety of postures. Sitting on a chair. Lying down. Sitting in special positions.
But I recommend practicing in one of 3 positions. To develop a kind of ritual. In the future, taking this position will automatically calm the mind and set you up for meditation. This saves a lot of time.
- Sitting cross-legged.
- Sitting in the “half lotus” position.
- Sitting in the lotus position.
It is important that the position is absolutely comfortable for you. That's why I usually practice the first two options. There should be no pain, discomfort, or tension. The lotus position is not comfortable enough for me, although I can accept it.
Back and posture during meditation
The back should be straight. The top of the head is a little “suspended”, as if you are being pulled by an invisible rope. At the same time, the chin turns out to be slightly lowered. The tongue is pressed to the palate.
A straight back, or as they say “vertical spinal column”, is a very important aspect. And here lies the big mistake many practitioners make.
I have repeatedly read in books the recommendation to try to keep your back straight without any support. Due to muscles and tension. And constantly monitor it. I even read such nonsense that, they say, it’s hard, unpleasant, but you need to overcome yourself. Over time (someday) the back will become sufficiently strong and the discomfort will go away...
In fact, this is all completely wrong. Because the main principle is violated - the principle of comfort. And keeping your back straight for a long time, without support, is completely uncomfortable. As a result, a person cannot fully relax. There is no sense in such a practice - only harm.
Therefore, you need to sit down so that you can lean your back against some surface. But not cold. It could be a wooden wall, a door, a tree, a stable piece of furniture, etc. Support is even most needed not for the entire back, but for the lower back.
Moreover, for greater comfort, you need to move your pelvis and lower back as close to the surface as possible.
If the surface is cold (for example, a stone), you need to put something under your back.
If you practice outside, also look for places where you can lean your back: a tree, a rock, the wall of a building, etc.
For example, I found this place on the rocks in Cyprus:
For greater comfort, I placed flip flops between the towel and the stone.
You need to sit with your back to the surface, without specifically stretching upward, but also without slouching.
In this case, the shoulders do not need to be artificially straightened and turned around, sticking out the chest. This is also a common mistake. The shoulders are in a natural and comfortable position, even slightly leaning forward, the chest is slightly retracted, the back is slightly rounded.
Hand position during meditation
When practicing meditation, the hands are usually folded into one of the positions called mudras. Mudras really work, but now we will not delve deeply into the theory. A little later there will be a separate article on this topic.
This is the position of the hands under the stomach, palms up. One hand rests on the other (which hand to put on top - see what is more comfortable for you). The tips of the thumbs touch.
This is one of the most commonly used and comfortable mudras.
The hands lie on the knees of the same name, palms up. The index finger and thumb are connected at the tips. The remaining fingers are straightened, slightly rounded, not tense. Performed simultaneously with both hands.
This mudra is believed to relieve emotional stress, anxiety, restlessness, melancholy, melancholy and depression. Improves thinking, activates memory and concentration, increases the ability to absorb new knowledge.
The hands lie on the knees of the same name, palms up. Here the thumb is connected to the middle and ring fingers. The index and little fingers are extended, but not tense. Performed simultaneously with both hands.
Performing mudra provides an analgesic effect and helps cleanse the body (removing various poisons and toxins from it).
The hands lie on the knees of the same name, palms up. Here the thumb is connected to the ring and little fingers. The index and middle fingers are extended but not tense. Performed simultaneously with both hands.
It is believed that this mudra equalizes the energy potential of the entire body and helps strengthen its vitality. Increases performance, gives vigor and endurance, improves overall well-being and visual acuity.
Breathing during meditation
Another mistake that practitioners often make is the desire to breathe using various “tricky” techniques.
For example, something like this: “inhale for three counts, then hold your breath for two counts, and then exhale for 6 counts, and again hold for two counts.”
This is also unnatural and uncomfortable. Moreover. Practicing various special breathing practices without the supervision of an experienced teacher is simply dangerous!
Do not try to artificially speed up or slow down your breathing, or pause between inhalation and exhalation.
It will naturally slow down as you enter a state of meditation.
Gradually you will need to learn lower breathing. Moreover, this is also a natural and comfortable process. If you take the position correctly, the breathing itself will become lower. By the way, children, after birth and up to 4-5 years old, breathe this way.
Meditation technique
Generally speaking, the process of meditation consists of four successive stages.
1. Creating a pose: maintaining balance with a straight back and maximum relaxation (especially the abdominal and facial muscles).
2. Concentration: following with attention the inhaled and exhaled air with a gradual natural deepening of breathing and the elimination of wandering thoughts.
3. Contemplation: absence of thoughts (as in deep sleep) with a simultaneous feeling of “self-presence”.
4. Exit from meditation: performing special compensation exercises.
We've already talked about the pose, so I'll tell you more about the other stages.
Concentration in Meditation
The transition to a state of meditation occurs automatically as concentration increases.
Everything is like in the Yin-Yang monad. Concentration (active phase, Yang) and meditation (passive phase, Yin) are opposite principles. We increase concentration, it reaches its peak, and you move into another state. Into a state of meditation.
There are many ways to increase concentration.
I practice a simple and comfortable method, both teachers told me about it. It's called "Clearing the Path."
The technique is very simple.
You have two points. Crown and tailbone. If you follow Eastern terminology, these are the bai-hui and hui-yin points.
You need to learn to do one simple thing. When inhaling and exhaling, move your attention along the “inner line” from one point to another.
As you inhale, trace the line from the crown to the tailbone. That is, down. As you exhale, trace the line in the opposite direction from the tailbone to the crown. Up.
In this case, you can either visualize the process (for example, imagine that, say, a ball of fire is moving along this line), or simply track this path with your attention, without any tricks or visualizations.
Thought control
As you begin to increase your concentration and enter a state of meditation, you will likely encounter a lot of wandering thoughts. They will come into your head all the time and interfere with the meditation process.
But this leads to exactly the opposite effect. The thought stubbornly returns :) You can fight with it this way for a long time...
You need to do it differently. It is necessary to “finish out” the thought to a certain logical conclusion. Completion. Put some point. Come to some kind of, albeit preliminary, internal decision regarding a situation or problem. Then she will “let you go” for a while.
You need to do this with every thought that comes, and gradually they will become less and less, and they will let you go faster and faster.
“Clearing the path” itself will also help eliminate the appearance of thoughts. Because your attention is occupied with tracking your position on the track. Here you need to learn to hold this very attention and not break it.
Contemplation
At some point you will achieve your goal - you will enter a state of contemplation. This is a state that cannot be expressed in words, but you will immediately feel it when you achieve it. You will feel very good, pleasant and calm (in this state, endorphins are actively produced - a kind of internal drug). It will feel like you can be in this state for a very long time. And at the end there is some regret that you need to get out of it.
You have reached the goal - the state of meditation. In this state, your breathing has already slowed down as much as possible, you are practically sleeping, but you are fully aware and in control of yourself.
How long to remain in this state is up to you to decide. In the future, I will tell you how you can use this state for various interesting techniques.
At the end of meditation, if saliva has accumulated in your mouth, swallow it.
Exit from meditation and compensation after meditation
After meditation, you should do some compensation exercises. Teachers said that these exercises eliminate any possible negative consequences after meditation and make it easier to return to the world of vanity.
You can choose one of these exercises or combine them as per your choice. I personally do eyeball rolling and fingering.
- Swing your relaxed arms back and forth, both at the same time.
- Rotate your eyeballs. First, with your eyes closed 15 times in one direction and 15 in the other, then with your eyes open 10 times in each direction.
- Rub your palms and wash your face (dry wash).
- Knock your teeth 36 times.
- Comb your hair with spread fingers, from the forehead to the back of the head.
- Do a fingering exercise
- During classes, if you feel comfortable, you can turn on music. Calm meditative music will do. It is very good if the sounds of nature are superimposed on this music: the sound of waves, sounds of the forest, birdsong, the cries of seagulls, etc.
- It is not comfortable to sit on a hard surface. It would be appropriate to get yourself a small mat or towel for meditation.
- When meditating in the morning sun, if it is warm enough, you can undress.
Watch the video for this article:
I sincerely hope that my article will help you plunge into the magical world of meditation. Believe me, it's really worth it! And it's really simple!
Wish you luck!
Any questions - write in the comments.
Sincerely,
Sergey Borodin, 2014
This is a chapter from the book "The Phoenix Code - 2. From small achievements to big ones."
This and other topics are discussed in more detail in my books in the series "The Phoenix Code. Technologies for changing lives."
Finger yoga for acquiring and maintaining health, vitality and inner peace.
More than 6 0 Mudras, their detailed description, connection with body and spirit, focus. Instructions for study and use.
Breathing, visualizations and affirmations to enhance the action.
Herbs, spices, combined with the performance of specific Mudras.
The material was prepared by Lydia and Peter Leiman, we thank Gertrud Hirschi for this opportunity.
Mudras for health, vitality and inner peace.
(Continuation)40. Dynamic-Mudra (Dynamic Mudra)
Dynamic Mudra improves brain activity and relieves nervous tension, creates a feeling of inner peace and relaxation.
Technique:
The fingers are in motion when performing this mudra. With each hand: With each exhalation, alternately touch one finger or the other to the pad of the thumb. As you inhale, straighten your fingers. At the same time, you need to recite the mantras below, syllable by syllable. It is better to start by exhaling, since you can only inhale after you have exhaled. Breathe slowly, inhalation and exhalation should be even and calm.
On the syllable “sa-a-a”, connect your index and thumb; on the syllable “ta-a-a”, connect your middle and thumb; on the syllable “na-a-a”, connect the ring finger and thumb; on the syllable “ma-a-a”, connect the little finger and thumb.
When performing the Mudra for the second time, connect not the pads, but the nail plates of the fingers to the thumb.
When performing the Mudra for the third time, the entire finger should touch the thumb, at the same time its tip should rest against the palm of the hand.
Mudra can be performed daily from 5 to 30 minutes.
Children often play with their fingers. In these games, they squeeze individual fingers, bending them or straightening them, depending on the meaning of the lines of the nursery rhyme. Therapists and educators use finger exercises when a person has difficulty speaking and learning.
41. Jnana-Mudra & Chin-Mudra (Jnana-Mudra and Chin-Mudra)
Gesture of consciousness (contemplation) and gesture of knowledge (seal of harmony). The “Jnana” and “Chin” mudras are a universal remedy for improving well-being during mental stress and mental disorders, as well as for stimulating memory and improving concentration.
Technique:
Connect the tips of your index finger and thumb. Straighten the remaining fingers. Place your hands on your hips, do not strain them. Performed with both hands. When your fingers point upward towards the sky, this position of the fingers is called Jnana Mudra (gesture of contemplation). If the fingers are directed down to the ground - Mudra “Chin” (seal of harmony).
The Jnana and Chin mudras can be performed in two ways.
In the first case, the tips of the thumb and index fingers touch. In another case, the tip of the index finger touches the first knuckle of the thumb, as shown in the second picture. The first way is passively receiving, and the second is actively giving.
You can do it whenever you want and for as long as you like.
If these Mudras, no matter what, are used for treatment, According to Keshav Dev they strengthen the spirit and “make the head bright.” They are also used for both insomnia and drowsiness, and are good against depression and high blood pressure. They can be combined with other Mudras and enhance their effect. For example, perform one of them with your right hand, and with your left hand any other Mudra.
In Hatha Yoga, these two hand positions are used more often than others, as they have an effect on both the physical, mental, emotional and spiritual levels. These gestures symbolize the close connection of human consciousness (index finger) with the divine (thumb). The three outstretched fingers symbolize the three Gunas - qualities that keep active all evolution in the microcosm and macrocosm: Tamas (lethargy), Rajas (activity) and Sattwa (equalization, harmony). The closed circle of the index finger and thumb represents the real goal of yoga: the union of Atman, the individual soul, with Brahman, the universal soul.
These Mudras are found in the images of many Indian gods; in this case, the right hand is raised at the level of the heart, three fingers pointing upward, and the joined thumbs and forefingers, which touch, point outward from the chest. Buddhists also know this gesture and call it Vitarka-Mudra (gesture of clarification, discussion; vitarka - “proof, exhortation”), with this gesture the deity or Buddha emphasizes the meaning of their words. And it is interesting that Christ is represented in old Byzantine and Orthodox icons with this gesture.
Breath:
Smooth, ordinary.
These Mudras activate the Metal Element, which corresponds to the color white. White color is an imaginary emptiness in which abundance is hidden. White is the color of birth and death, the color of beginning and ending. White color strengthens the spirit and pacifies the soul.
Visualizations:
Visualize the color white. For example, a white wall. And don’t be surprised what shapes and colors you may see when visualizing white. They may contain coded messages.
Affirmations:
Divine knowledge enriches and facilitates my life, divine wisdom fills my heart with joy and shows me the way.
Plants, spices:
Pleasant, soothing aromas will not be out of place.
Spiritual Mudras.
The following mudras contribute to the development of contemplation, intuition, and imaginative thinking of a person. They have been practiced in temples and churches since time immemorial during meditation or prayer, as evidenced by illustrations of Hindu deities, Jesus Christ, Buddha and saints. The position of the hands of the respective deities or saints expresses their inner state of mind.
It is enough for some to perform such mudras just once, and after a few minutes they will already be able to feel their effect. Others may need to meditate for several days or even weeks, 10 to 30 minutes a day, before they realize that any changes have occurred or that their connection with higher consciousness has become deeper. Therefore, there will be no instructions on the frequency and time of application of the Mudras. However, we recommend practicing them for at least 15 minutes.
The use of aromas during meditation is a common practice in the East, so don’t ignore it.
Mudras can help us acquire the traits we want to have. After meditation using Mudras, these traits may become inherent to you.
42. Atmanjali-Mudra (Atmanjali-Mudra)
Prayer gesture.
Placing the hands in front of the chest promotes internal composure, creates a feeling of harmony, balance, peace, silence and tranquility. The gesture activates and harmonizes the work of the right and left hemispheres of the brain. This gesture can enhance the request meditation. This position of the hands is a gesture of reverence and respect. In modern India, this gesture is used to greet each other or express gratitude. 
Technique:
Place your palms in the area of the heart chakra. Leave a small gap between your palms. At the beginning or at the end of meditation, sitting or standing, stretch your hands to the sky and remain in this position for quite a long time.
This gesture is very powerful, it calms our thoughts and brings clarity, giving spiritual strength that can easily be transformed into physical strength.
Breath:
Smooth, calm.
Visualizations:
Imagine that you are in a place that is sacred to you. You probably know a holy place of power that is special to you. In such places we feel a special energy. You can mentally transfer it to your room at any time. Or you visualize a place that exactly suits your needs. Try to feel the energy of this place within yourself. The mudra will lead you into silence and, if you make a request, ask a question, praise or thank, help will definitely come at the right time and at the right moment. When you finish your meditation, continue to be silent for a while.
Affirmations:
I accept everything that awaits me with deep gratitude.
43. Dhyani-Mudra (Dhyana-Mudra)
Meditation gesture, immersion [into oneself].
This is the Mudra of prosperity and longevity; it harmonizes the entire body, freeing the mind from thoughts.
Technique: 
Both hands lie like a bowl on the lap: The left one lies in the right, and the thumbs touch. The hands form a closed energy circle, which also corresponds to the position of the legs (if sitting in a classic meditation position).
Both hands that form the bowl symbolically communicate that you are free, pure and empty inside to accept everything that you need on the spiritual path. The Universe will fill this emptiness with new energy - your thoughts and feelings determine the quality of this filling. Therefore, it is very important that you are free from bad thoughts and open to the world.
The mudra of Dhyana helps to free the mind from any thoughts. But it’s difficult to achieve this right away, so direct all your attention to your breathing and fully concentrate on it, observe, contemplate it.
Breath:
Normal, smooth.
Visualizations:
If your thoughts are still too often distracted from contemplating the breath or you feel even the slightest hint of negative thoughts, then imagine in front of you a symbol of the Divine (light, triangle, wheel, flower, stone). This should serve as an anchor for you to connect with the Divine.
Affirmations:
I accept everything that happens with love and gratitude.
44. Mudra of the internal being (Mudra of the Inner Self)
To find harmony and inner purity.
This Mudra symbolizes the inner “I” of a person, which is hidden behind the physical shell and noisy mind. But from time to time it comes out with joy or grief, or controls us with the help of secret internal levers. Thanks to the Wisdom of the Inner Self, we enter the sphere of the Incomprehensible, the Divine.
Technique:
Bring the tips of your index, middle, ring and little fingers together, as well as the bases of the palms of both hands. Place your two thumbs side by side, touching the tips of your little fingers. They are like a "path" leading to the little fingers. A space is formed under the tips of the little fingers through which the light flickers. This gap personifies the strength of the heart that Divine wisdom gives. First, place your hands folded in this way at forehead level and look through the gap, trying not to blink as long as possible. Then lower your hands 3 cm below your chin and hold them for a while.
Breath: Smooth, calm.
When you lower your hands below your chin, pay attention to your breathing and with each exhalation, quietly and gently whisper “Hoo-hoo.”
This mudra is a prayer without words, silent meditation, devotion to the Divine.
45. Lotos-Mudra (Lotus-Mudra)
Lotus Mudra - symbol of purity.
Do this Mudra if you feel emasculated, used, misunderstood or lonely. Open up to the divine forces, and receive from them what you need, and much more.
Technique: 
Place your hands in front of your chest so that they touch only the bases of your palms and fingertips, resembling a lotus bud. Now open your hands, keeping the tips of your little fingers and the sides of your thumbs connected. Straighten and spread your separated fingers as wide as possible. Take four deep breaths and again form a bud with your palms, connecting the fingertips of both hands. Now make sure that the nail plates of all fingers are touching, then connect the fingers themselves with the back and finally relax them, hanging down. Bring your palms together again into a bud, and then into a blossoming flower. Repeat several times.
This Mudra belongs to the heart chakra and is a symbol of purity of heart, purity of thoughts. In the heart there lives love, mercy, affection for people, understanding, and sociability. Mudra helps to gain all these qualities, and we must, of course, give all this to other people, like an open flower that opened its cup to insects, gives them food and warmth on cold nights, which fills its existence with deep meaning.
Breath:
Normal, smooth.
Visualizations:
Imagine a lotus bud or water lily in your heart. With each breath the flower opens more and more. It has finally blossomed and can now absorb sunlight. Lightness, light, warmth, love, desire and joy fill the flower.
Affirmations:
I open myself to nature; I open up to the good that lives in every person; and I open up to the divine, and all this generously bestows upon me.
46. Abhaya-Mudra (Abhaya-Mudra)
Gesture of protection.
It will help you overcome fear and improve relationships with people.
This gesture can be seen in many images of deities. He foretells protection for the believer and frees him from fear. It also shows the power of the corresponding deity.
Fear has infinitely many faces, but its cause is always weakness. The stronger a person is on a spiritual-psychic level, the less fear he has.
Technique:
Raise your right hand to chest level with the back side facing you. Place your left hand on your left thigh, knee or heart area.
Abhaya Mudra can help in a situation where you are overcome by fear, and in combination with the recommended visualization, it will help you find the cause of your fears, transform your fears and also harmonize your relationship with the person who brings you anxiety.
Breath:
Normal, calm.
Visualizations:
Imagine a silver or gold funnel on your head. When you inhale through it, Divine light (courage, goodwill, confidence) flows into the head and spreads throughout the body. Fill yourself with this light. As you exhale, light flows out through your right hand and you direct it towards the person or object with whom you want to have a harmonious relationship.
Affirmations:
I believe in the good qualities or positive aspects of a person (thing, situation), and he (they) reveals himself to me. I am calm and confident.
47. Varada-Mudra Mudra (Varada-Mudra)
A gesture of giving mercy, forgiveness and fulfillment of desires.
This Mudra will help stop growing discontent and relieve irritation.
Lower your left hand with your palm facing outward. The fingers are straightened, but not tense. Place your right hand on your thigh or knee.
The gesture of this mudra is one of the most often depicted when describing Hindu gods and is interpreted as follows: the giver will be forgiven, and the forgiver will be blessed. Forgiveness also means learning to forgive yourself. The main thing is to realize what you want to achieve with its help. He who gives is given, and he who provides is richly endowed.
Usually Varada Mudra is used in conjunction with another mudra, depicted with the right hand, most often -.
You should also know that intensive, continuous work with this Mudra all year should not be done, it would be too exhausting. However, in spring or autumn it is very favorable and will also help remove toxins from the body.
Breath:
Smooth, ordinary.
Visualizations:
Great technique for forgiveness. Imagine in front of you an object that belongs to the person you would like to forgive. With each exhalation, release negative emotions by exhaling them onto or into the object. Finally, mentally package this item and bury it in a place that has special meaning for you.
Perhaps you will visit this place (maybe return to it in your memories), in any case, do not forget to mentally send good impulses to this person. Since no healthy and happy person wishes harm to another, people who cause us suffering especially need our prayers. You don't have to be a saint at all to do this, but by performing Varada Mudra at least sometimes, you yourself will find healing. By praying for the person who is causing you trouble, you will force him to change his attitude towards you for the better.
Affirmations:
I forgive and let go of everything I said and did. I forgive and let go of everything that has ever been said or done to me.
48. Bhumisparsha-Mudra (Bhumisparsha-Mudra)
A gesture of enlightenment.
Will help you achieve enlightenment in any matter.
Technique:
Sitting on the floor, turn your left hand palm down and touch the ground with your fingers. Turn your right hand with your palm facing the sky, like an open flower.
When Buddha was tempted (like Jesus), he touched the ground with his fingers and asked the earth's deity to help. This legend indicates how important it is for a person to feel his connection with the world around him.
If we realize that cosmic consciousness manifests itself in everything and everyone, that we are connected by our individual consciousness with everything that surrounds us, then the need to love each other and to love the environment becomes clear, it becomes clear that man and the environment are all part of a large whole, everything that is outside, even the biggest, lives in the smallest.
Meditation using this Mudra can help to understand the universal, eternal unity.
Breath:
Normal, calm.
Visualizations:
Look at an object or creature (stone, plant, animal). Inhale and absorb the energy coming from it. As you exhale, give it your energy. Inhalation is a connecting bridge between you, and with each inhalation this connection strengthens more and more until you completely merge into a single energy.
Affirmations:
Connecting with Divine Consciousness gives me the feeling of being supported, helped and guided along the path of life
49. Dharmachakra-Mudra (Dharmachakra-Mudra)
Dharmachakra, in Sanskrit means "government by law".
The mudra represents the highest moment in the life of the Buddha when, after achieving enlightenment, he preached his first sermon in Sarnath. Usually, only Gautama Buddha is depicted with this mudra, designating Maitreya as the guardian of the Law. This mudra signifies the turning of the wheel of the Law.
Helps to calm down, cleanse the mind of everything negative, and adjusts to a brighter worldview.
Technique:
Raise your arms to chest level so that your right hand is slightly higher than your left. The palm of the left hand is facing the heart, turn the right hand with the back side towards the body. Connect the index finger and thumb of your right hand into a ring. Touch them with the middle finger of your left hand, as if covering your right hand with your left hand.
When performing mudra, the hands seem to form two wheels. In Indian mythology, the wheel represents completeness and life. It guides us through many experiences. Two wheels indicate reincarnation, eternal change.
If we meditate on this, then we are closer to inner equanimity and harmony.
Breath:
Deep, slow, subtle while feeling 3 fingertips attached to each other.
Visualizations:
Visualize a bright image, your higher self in golden color, and ask for wise guidance and intelligent cooperation. You can ask anything. Stay in silence for quite a long time after asking the question, and listen carefully - probably the bright image will tell you something.
Affirmations:
I lovingly and gratefully entrust myself to my Higher Self who knows what is best for me and does what is best for me
50. Vajrapradama-Mudra (Vajrapradama-Mudra)
A gesture of unwavering trust.
This Mudra frees you from doubts and gives you confidence. 
.
Technique:
Cross the fingers of both hands in front of your chest. Straighten your thumbs without tension, touch the tips of your index fingers to each other.
The mudra represents strong and fundamental trust - the key to healthy confidence. Sometimes we think we can handle anything that comes our way, but sometimes we doubt ourselves, feel vulnerable, and feel like we can't handle anything. Our confidence is greatly influenced by inner strength. As soon as we become weak, whether it is weakness on the physical, spiritual or emotional levels, a feeling of defenselessness immediately creeps up on us.
We can strengthen our inner strength by performing mudras, physical and breathing exercises.
By meditating using Vajrapradama Mudra you can get the correct answer to an important question.
At the very beginning of your meditation, clearly formulate your request or question. Say it out loud or mentally several times. Be calm and bring your attention to your breathing. Don't forget to express gratitude for the guidance you receive.
Breath:
Normal, calm.
Affirmations:
I am a creation of Almighty God, whose power and authority lovingly support me.
51. Naga-Mudra (Naga-Mudra)
Mudra of deep insight.
Helps you solve everyday problems.
Naga - goddess of snakes, symbolizes supernatural strength, wisdom, cunning and potential.
If we need to know something, we will know it in due time. But we must ask and hear.
By performing Mudra, you can get answers to questions about making appropriate decisions, about the meaning of signs, about the future, about overcoming difficulties on the spiritual path. After all, even when we choose the spiritual path, we have to overcome certain difficulties. Only by going through them do we advance on our path, and only in this way can we fulfill the purpose of our life.
Technique, breathing, visualization:
Cross your arms and thumbs in front of your chest.
Using your imagination, light a fire in your pelvic area. Blazing fire is a powerful element. It warms us, moves us and gives us strength to act. As you inhale, let the flame rise as high as possible. When exhaling, maintain the achieved height, just release the internal tension. Let the flames continue to rise so that you have a clear head. Your breathing, initially intense and deep, gradually slows down and becomes shallow. With each inhalation, you become more and more straightened, both externally and internally, as if someone were pulling you up.
Ask a question and remain in silence for quite a long time, paying attention deep within yourself and listening carefully.
Affirmations:
All my feelings are directed towards the Divine, and I accept His advice and deeds with love and gratitude.
52. Pushpaputa-Mudra (Pushpaputa-Mudra)
A handful of flowers.
It's about openness and acceptance here. What wealth does Life, the Universe have in store for us? How rarely do we see this, casually passing by it or being closed externally and internally. Only with open hands can we enrich the world, and only with an open mind and soul can we accept what Cosmic consciousness gives us.
Mudra will help you open up to a new perception of yourself and the World.
Technique: 
Place your hands on your hips as if they were empty bowls. Keep your fingers together without straining. Place your thumbs along your index fingers.
Breathing, visualization:
Focus on openness and receiving. One of the reasons we shut down is fear. But nothing bad can reach us and harm us if we strive for purity of heart - this is the law of the Cosmos. Your two hands are like blooming flowers. Imagine another flower on your head. When you inhale, golden rays stream from the Cosmos, which represents love, warmth, joy and peace. Through open flowers, rays penetrate into your inner self. Now fill yourself with this light (hold your breath for a moment) and let this wealth flow through your heart into the world as you exhale.
Affirmations:
I am open to divine joy, healing power, light and love. She fills me with love and joy.
Second option. Mudra of receiving hands.
This technique (Mudra) promotes healing.
Know (!) that you are able to perceive cosmic energy. Find a state of complete trust. Open yourself up to positive, radiant cosmic energy.
Sit up straight and remain motionless throughout the exercise.
The face is facing east or north.
Place your hands on your knees with your palms facing up.
Close your eyes.
Relax completely.
Focus on your breathing. Breathe deeply and calmly.
Calm your thoughts. Look at them as if from the outside, do not follow them. Let them take their course.
Bring your attention back to your bodily sensations and don’t get distracted.
Feel how your open hands receive cosmic energy, which from there spreads throughout your entire body, illuminates it and again revives organ after organ, cell after cell.
53. Fearlessness-Mudra (Mudra of Fearlessness)
Performing Mudra provides control over your emotions, stress relief, victory over fear, and also helps heal the kidneys.
The Fearlessness mudra symbolizes victory over evil with the help of inner strength.
Technique: 
Raise your right hand with your palm facing outward to chest level (removing gesture), your left hand at stomach level with your palm facing up.
Legend connects this Mudra with an instructive story from the life of Buddha. One day, an envious and angry student, wanting to destroy Buddha, released a maddened elephant on him. When the elephant was very close, the Buddha raised his right hand, palm facing the attacking animal. Five multi-colored rays emanated from his fingers - and the elephant instantly calmed down, obediently following the tamer.
The canonical commentary to the Mudra says: “Fear is inherent not only in man, but in everything in nature. Birds, animals and people, the Sun, the Moon and countless worlds are constantly afraid of attack or collision... Only with strong faith and adherence to the Law can a righteous person achieve a state in which joy, pleasure, slander and pain will be surpassed. This state is called “the world of a Buddha free from fear.”
Without getting rid of fears, neither spiritual nor physical healing is possible.
Breath:
Normal, smooth, turning into superficial and more sparse.
Visualizations:
Visualize the color white enveloping you. You are inside a white ball.
Affirmations:
I am brave and confident.
54. Gyan - Mudra (Gyan Mudra)
Gesture of knowledge. Mudra stimulates cognition and abilities both on the spiritual and physical levels, increases the energy potential of the body, enhances metabolic processes, and improves blood circulation. It provides receptivity and calm. This Mudra is one of the widely used and differs slightly from Jnana-Mudra (Jnana-Mudra).
Technique:
Connect the tips of your index finger and thumb. Straighten the remaining fingers, connecting them together. Place your hands on your hips, do not strain them. Performed with both hands. Gyan mudra can be performed in two ways. In the first case, the tips of the thumb and index fingers touch. Otherwise the tipthe index finger touches the first knuckle of the thumb, as shown in the second picture. The second method is more energetically active.
You can do it whenever you want and for as long as you like. Often precedes the performance of other mudras, techniques or practices.
It is good to use this Mudra during any meditation.
Breath:
Smooth, ordinary.
Visualizations, affirmations:
The same as when doing .
In general, there are different “mudras” in yoga:
- Hasta mudras - finger gestures;
- Mana mudras - special positions of the head and eyes (for example, Shambhavi mudra);
- Kaya mudra - when the whole body is involved in the “gesture” (for example, Viparita Karani mudra);
- This also includes Bandhas (“mudras” performed in parallel with the compression of certain muscles; for example, Mula Bandha, Maha Bheda - these are both mudras and bandhas);
- And Adhara mudras (mudras performed by squeezing only internal, most often intimate, muscles - for example, Ashvini mudra).
Here is some interesting information that expands our horizons in the practices of hatha yoga.
And now, to the point - that is, to practice!
10 most important and simple hasta mudras (finger gestures) of classical yoga:
- Anjali mudra (“Namaste”)- Place your palms together in front of your chest (thumb knuckles touching the center of your chest). This gesture balances energies and awakens the Anahata chakra (heart psychoenergetic center) - this is important and useful to do both at the beginning and at the end of the lesson. This is the meaning of performing mudra “for yourself”. And in communication with other people, this gesture means “Welcome to the Divine in you” - this is a gesture of yogic greeting (and farewell). Can be used when meeting with a Yoga Master and among each other. The folding of hands at forehead level (activation of Ajna) and above the crown (activation of Sahasrara) is also possible, but in society it is almost never used (you can try it as meditation). While performing this mudra, you can close your eyes. On the physical plane, mudra can help fight anger, irritability, high blood pressure, and chronic heart disease.
- Jnana Mudra (“Gesture of Knowledge”)- connect the pads of the thumb and index fingers (or press the tip of the index finger to the base of the thumb, making a “ring”), place your hands on your knees or thighs, palms down. This hand position is ideal for meditation. If you feel drowsy or sad in this position, see below. If the mudra is performed with one (right) hand, then the palm is raised to the level of the center of the chest. Mudra can help fight high blood pressure, inability to concentrate, laziness, and resentment.
- Chin Mudra (“Gesture of Knowledge”)- the same as Jnana mudra, but hands with palms up. More suitable for those who strive to “Open the Heart”, overcome some constraint in communication, or people prone to depression and sadness. It can help treat any disease and speed up the healing process, and also act as a general strengthening “supplement”!
- Shanmukhi Mudra ("Locking the Seven Gates")— taking a deep breath, while holding, close the ears with the thumbs of both hands, the eyes (eyelids) with the index fingers, the nose (nostrils) with the middle fingers, the mouth (both lips) with the ring and little fingers, and do Mula Bandha. We don't press hard with our fingers, just lightly. When you need to inhale, tear off your middle fingers, inhale (Full Yogic) and again pinch your nose. Mudra meditation (cannot be combined with other techniques, done separately). Can accelerate healing (due to the property of accumulation, saving personal energy).
- Bhuchari mudra- the most effective meditation at the tip of the little finger. . Awakens the Sahasrara chakra. Independent, separate practice. Promotes concentration and relieves stress.
- Yoni Mudra (“Gesture of the Womb”)- connect the pads of the thumb and index fingers, intertwine the rest, then extend the thumbs and index fingers away from each other, lower and relax your hands, holding the mudra. Balances the functioning of the cerebral hemispheres, helps preserve energy. The female womb has enormous energy potential, because... gives birth to a person - one of the interpretations of the name. A good mudra for reflecting on yoga texts and listening to yoga lectures. Calms.
- Bhairava mudra (“Gesture of the Frightening Shiva”)— sitting in a comfortable meditative position, we join our palms and place them on our thighs: the leading hand (the one you write is usually the right) on top. The tips of the thumbs can be joined. Read more. The mudra is suitable for meditation (men and women). It has an invigorating effect (with caution - with high blood pressure, nervousness, do not do it at night, if you have problems falling asleep).
- Hridaya Mudra (“Gesture of the Heart”)- twist the index finger under the base of the thumb, connect the ends of the thumb, middle and ring fingers, the little finger is set aside. Helps to awaken spontaneous, causeless joy, to enter a state of baseless, pointless meditation. Sometimes this mudra is used for heart diseases (and even during acute attacks!), but at the same time, “Hridaya” or “Heart” in yoga means a state of deep meditation (Samadhi), which is not directly related to the physical heart, and in which a person feels like the “Heart of the whole world.” This is the purpose of performing this mudra.
- Pankaj Mudra (Lotus Gesture)- pressing your palms to your chest, connect the bases of your wrists, fan out your fingers, like the petals of a fully awakened flower. The action is similar to Hridaya mudra. Easy to perform, beautiful and joy-giving mudra. Ideal for singing bhajans, mantras, and for starting and ending yoga classes (analogous to “Namaste”). The mudra is good for depression, sadness, and “dark days”; It can be recommended for the elderly, during menopause, and during adolescence. Useful for everyone who works (non-conflictively) with people: it awakens compassion.
- Prana Mudra ("Gesture of Energy")- connect the pads of the thumb, ring and little fingers, index and middle - straightened (on both hands). This is a gesture to gain energy, to increase vitality. Used for laziness, drowsiness, loss of strength, ailments (not related to high blood pressure). Awakens the lower chakras - there is no need to abuse it. If you have high blood pressure, it is better to avoid it (use Chin Mudra instead, it acts more gently).
How to practice these and other mudras? Very simple! You need to sit in any meditative pose (for example, in Siddha Yoga Asana, Sukhasana, Vajrasana, etc.) and hold this special position of your fingers for 3-10 minutes, 1-4 times during the day.
Tips for classes:
- If mudras are done as an independent practice, they can be combined with the practice of affirmations;
- It is not recommended to experiment unnecessarily and without the advice of an expert with the hasta mudras of Udana, Apana, primary elements, mudras of invoking deities, etc., and also never “change” the mudra as it seems correct and do not combine mudras to your taste, this may have negative effects;
- If practicing mudras distracts you from doing other exercises: meditation, pranayamas, then do them separately for now;
- It is better to place mudras in a lesson after asanas, Shavasana and pranayamas, but before the main meditation.
You can enhance the effect of any mudra by doing (deep and very slow, silent) breathing, as well as holding or pulsating Mula Bandha:
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