Mudra Meditation for Peace, Light, Love and Joy

This mudra meditation practice manifests Peace, Light, Love & Joy. It is gently stimulating so is best done in the morning or afternoon.

Mudras are hand gestures that have mental, physical and emotional benefits.

The practice outline is below but you can download the audio file here. It’a about 14 minutes long.

If you can, sit cross legged on the floor. Use a cushion and support under your knees so you’re comfortable. If the floor is not comfortable, sit in a chair with your feet on the floor.  Keep your spine straight and relaxed, neck in line with your spine.

You’ll shape your hands into 4 different mudras. The way you shape your hands to create the mudras is described below along with the purpose of each mudra.

Earth Witness Gesture (Bhumi-Sparsha mudra)

Elemental quality embodied: Earth

Key quality evoked: Peace

This earth gesture is grounding and helps you find a sense of peace. The cupped left hand prepares you to receive energy and inspiration. The right hand acts like a lightning rod to ground the energy created by the next 3 mudras in the practice.

Here’s how:

Bring you left arm across your torso, resting your left palm in your lap, palm facing up. Rest the inside of your right wrist on your right knee, palm facing your body and fingers pointing towards earth. If you are in a chair rest your hand beside your right leg.  Keep your hand relaxed.

Awareness: Bring your awareness to the base of your spine.

Breathing: Abdominal breathing for 5 breaths, letting your belly expand on the inhale and soften back towards your spine on the exhale.

Mantra: “I am peaceful” on each exhale.

Banish the Blues Gesture (Pitta Energizing Mudra)

Elemental quality embodied: Fire

Key quality evoked: Light

This mudra evokes the elemental qualities of fire and helps you to perceive the world in a more positive light. It also helps you to rekindle your inner flame so you feel more motivated and self-assured.

Here’s how:

Each hand has a different shape. Place your right thumb on the side of your ring finder nail and place your index finger on the first joint of your thumb.

Bring your tips of your left thumb and little finger together. Rest your hands on your thighs.

Awareness: Bring your awareness to the area just above the belly button.

Breathing: Diaphragmatic breathing for 5 breaths letting your rib cage float up and out to the sides on the inhale and soften back to the starting position on your exhale.

Mantra: “I am filled with light” on each inhale. On each exhale, visualize that light spreading to fill your entire body.

Compassionate Heart Gesture (Hridaya mudra)

Elemental quality embodied: Air

Key quality evoked: Love

This mudra evokes the elemental qualities of air and connect to unconditional love for yourself and others. It also helps you to release pent-up emotional burdens so your heart feels more buoyant.

Here’s how:

Curl the index fingers of both hands so the tips touch their own bases. Touch the thumbs to the tips of the middle and ring fingers.

Let your hands rest facing up on your lap.

Awareness: Bring your awareness to your heart centre.

Breathing: Diaphragmatic breathing for 5 breaths letting your rib cage float up and out to the sides on the inhale and soften back to the starting position on your exhale.

Mantra: On each inhale say: “I am loveable”, feeling a sense of self compassion. On each exhale say: “You are loveable” feeling a sense of compassion for others.

Letting Go Gesture (Kshepana mudra or Kali mudra)

Elemental quality embodied: Air and Fire (for more information about this powerful, multi-purpose mudra see my previous blog)

Key quality evoked: Joy

Like the previous mudra, this mudra also embodies the element of air. It helps you move out barriers and stagnation so you can get unstuck and feel pure joy again.

Here’s how:

Interlace the fingers of both hands together with your index fingers pointing upwards, left thumb crossing over right. Hold your hands at chest level letting your elbows rest on your ribs.

Awareness: Upper chest and throat area.

Breathing: 3-part breathing inhaling through your nose, letting the belly expand, then ribs then chest. Sigh out your exhale through your mouth. Repeat 5 times

Mantra: On exhale say “I allow myself to feel pure joy”.

End your practice by bringing your hands together in prayer position at your heart centre and say “thank you”.
Keeping your hands in prayer position, Touch your thumbs to your third eye at the centre of your forehead and say “Namaste”.

Wishing you peace and serenity,

=)
Lori