Meditation and mudras are two related practices of yoga. To say that meditation is impossible without a mudra would not be a false statement. However, if your hands are not in the mudra at the beginning of meditation, higher meditation states will automatically occur.
Think of hand mudra as a guide that navigates the way. The way the hand forms in mudra, in the same way as the emotional aspects of the person in meditation.
Indeed, practicing meditation along with hand mudras cultivates or intensifies the results. It dramatically uses mental and emotional health to coordinate with physical.
What is hand mudra?
Mudras are the symbolic hand gestures that, in a certain configuration, represent a certain story, set a sign, initiate a process, etc. Mudras have been considered for thousands of years of human civilization.
Yogic hand mudras are one of the ancient practices that are still in use and we incorporate this position into our meditation and pranayama practices. It helps in achieving fruitful results in terms of personal health.
Hand mudras meditation
Meditation is not about sitting with your eyes closed and sitting like that for longer, but about something finer.
A meditating monk with a particular hand mudra happens to be in focus. Have you ever thought how Doing a hand mudra in meditation brings such positive mental and physical results. Okay let's see!
Aside from daily chores, your hand has done a great job of having energy points that, when a certain pressure is applied, best regulates the prana.
Mudra represents the dissolution of the duality that brings the devotee and the deity together. When we practice mudra in meditation, we worship our deity (the supreme) to grant us the vision of bliss and ecstasy. To do this, the deity (we) must instill a deep sense of devotion by stimulating the flow of prana through the mudra during meditation.
Hence, mudra is a bridge to discover the more meaningful aspects of meditation.
Practice the 8 hand mudras below to delve deeper into meditation.
Bhairava symbolizes the menacing avatar of Lord Shiva. This mudra is the gateway to find deep meaning for yourself as it destroys the layer of selfishness that prevents you from appreciating the beautiful world.
Because of its effect on negativity, you can practice this with your daily meditation practice. In addition, this mudra is also one of the common mudra practices for pranayama.
How to do Bhairava Mudra meditation
- Sit in a comfortable sitting posture such as Padmasana (Lotus Pose), Sukhasana (Easy Pose).
- Put your hand on your lap. From here, place your right hand over your left hand so that the back of your right four fingers rests on your left palm and vice versa.
- Now hold that posture and stay there for a few breaths.
After closing your eyes, imagine the divine beauty in the Ajna chakra to keep yourself intact in the practice. This will take your practice to the next level of spirituality.
When you put your left hand on top of your right hand, it affects consciousness and awareness. This leads to higher meditative experiences and improves the psychological aspects of the practitioner.
- Balances energies.
- Calms the mind and introduces peace.
- Balances doshas
- Stimulates pranas.
"Dhyana" stands for "concentration or focus". This mudra sharpens and improves the focus and duration to stay in meditation. The most common gesture of the hand is to rise in the realm of stillness and harmony.
Start with dhyana, meditation and end in samadhi, in ecstasy, and you will know what God is. It's not a hypothesis, it's an experience. You have to LIVE it – that's the only way to know.
How to Do Dhyana Mudra Meditation
- First, take a comfortable posture, Sukhasana (simple pose), Padmasana (lotus pose).
- Take both hands in your lap and place your right hand over your left.
- Now attach both thumbs to each other and indicate the shape of a triangle in the palm of your hand.
- Maintain the posture by focusing on your breath. This will improve your meditation practice.
In addition to meditation, Dhyana Mudra can also be practiced together with Pranayama. It promotes deep breathing as if it were being practiced regularly, like Kapalabhati Pranayama, Bhastrika Pranayama, etc.
By straightening the back (spine) during meditation in this mudra, the flow of prana is promoted. It further stimulates and balances the sacral chakra and provides health benefits to a practitioner.
- Increase concentration.
- Reduces unnecessary thoughts and promotes calmness of the mind.
- Prone to spiritual growth.
- Promotes proper breathing.
In Sanskrit, "Apana" deals with the "downward force" responsible for removing waste from the body.
Meditation not only requires a sitting posture with an open environment, but also a problem-free body. Hence, Apana Mudra helps remove toxins from the body that make meditating uncomfortable.
In addition to this, it also improves the mental and emotional aspects that deepen your meditation practice.
How to Do Apana Mudra Meditation
- Sit in a comfortable posture, Padmasana (Lotus Pose), Sukhasana (Easy Pose).
- Now touch your thumb with the tip of the ring and your middle finger. The index finger and the little finger remain with the palm stretched upwards.
- After that, stay as you are and practice for a few breaths.
Deep breathing while practicing Apana Mudra leads to the purification of Prana through exhalation. However, it also strengthens the lungs.
It also balances the apana vayu, which balances the organs between the marine and perineum regions. This makes them work far better than before.
- Helpful for menstrual cramps.
- Strengthens the pelvic organs.
- Helpful for digestive disorders.
- Strengthen the immune system.
4. Shuni Mudra
Shuni stands for "openness and emptiness". This mudra offsets the effects of an excess of spatial elements in the body. Meditation connects because too many spatial elements cause detachment from the current situation.
Practicing Shuni mudra while meditating draws a person from their disturbed state of consciousness to the more focused one. Hence, this mudra is more meditative when practiced as a whole.
How To Do Shuni Mudra Meditation
- Adopt a sitting posture like Padmasana (Lotus Pose) and Sukhasana (Easy Pose).
- Now bend the middle finger and bring it into contact with the tip of the thumb. Apply light pressure with your thumb.
- Maintain your posture and breathe here to deepen your meditation practice.
You can also practice this mudra in the stomach, standing and walking position, as long as the body is symmetrical. Because mudra can be practiced anywhere, regardless of location or position.
Meditation with this mudra helps in stimulating the heart chakra. This unlocks the jewels of benefits related to that particular position of the chakra.
- Helpful in heart disease.
- Promotes better hearing and also reduces ear pain.
- Strengthens the bones.
- Relieve numbness in the body.
Varada Mudra is the gesture of "granting what the practitioner seeks." Practicing this mudra in conjunction with meditation cultivates a state of deep compassion.
The gesture of the hand touching the earth symbolizes the highest unity. This makes the practitioner the supreme giver in reaching a wise person. However, one can bring peace and prosperity by practicing meditation in Varada Mudra.
How To Do Varada Mudra Meditation
- Sit in a Padmasana (Lotus Pose) and straighten your spine.
- Now put your hand on your knees. Open your left hand forward with the palm facing forward and fingers pointing down.
- Stay there as long as it's comfortable. You can usually relax after a few minutes.
This mudra has a beneficial effect on practitioners' mental health and promotes legality.
If the right hand is dominant, Abhaya Mudra and Varada Mudra can be practiced with the left hand. You can also practice both mudras at the same time to experience a change in your meditation.
Achieving the utmost peace of mind is the ultimate goal of combining this mudra. This can only be achieved through regular and proper practice with meditation.
- Promotes practitioners' empathy.
- Improve your patience against an irritating situation.
- Beat up negative aspects of someone's life.
- Develops generosity and morality.
Ganesha Mudra is a hand movement of meditation that strengthens the muscles of the chest region. In this mudra the fingers are interlaced in front of the heart, which should open up new possibilities for the seeker and remove obstacles in life. It is for this reason that it is called the Obstacle Removal Mudra.
For meditation, Ganesha Mudra is considered a good choice as it puts your focus entirely on the center of the body i.e. H. The heart judges. In this way it opens the heart chakra and with the heart chakra open; Love and compassion develop in the practitioner's heart.
How To Do Ganesha Mudra Meditation
- Come into a seated meditation position, lengthen your spine, roll your shoulder back and open your chest. Feel the broadening of the chest area.
- Now, keep your left hand at chest level with the palm facing out, and similarly, bring your right palm in front of your left hand.
- Grasp the fingers of both hands.
- Pull both hands in opposite directions. Feel a slight pressure at shoulder level.
- After a while, stop pulling your hands and rest in the normal position of your folded fingers.
Meditate on the heart chakra while holding your hands in your folded fingers. One can also chant the Ganesha mantra (Om Gan Ganapataye Namah) in order to be able to concentrate better in this mudra.
A good endorsement for Ganesha Mudra meditation is;
I am the inner consciousness, I identify with the universal life force in me and it is all that matters.
- Improve metabolism and digestion
- Ganesha Mudra Meditation strengthens self-confidence by opening the heart chakra.
- Neck and shoulder pain relief
- Increases lung capacity
Gyan Mudra is the most widely practiced meditation hand mudra. When the hands happen to be in the gyan mudra, meditation becomes easier. As the name suggests, Gyana is called to the highest knowledge one can attain through meditation. It broadens the horizons of knowledge absorption in a state of deep meditation.
The reason why gyan mudras are most commonly used for meditation is very simple. it balances the air element in our body. The air element plays an important role in stabilizing the mind (air is compared to the thought of the mind). When the air element is in its balanced state, the mind is easier to control. Hence, it is most commonly used for meditation.
How To Do Gyan Mudra Meditation
- Sit in a cross-legged posture with the back of your head aligned with your spine. If you are not comfortable sitting cross-legged, sit in a chair with your back straight.
- Roll your shoulders back and put your hands on your knees; Palms up.
- Connect the index finger of both hands with the tip of the thumb and form an even circle with the thumb and index finger.
- Keep the other three fingers straight or loosen them up to relax.
For meditation purposes, hands in the gyan mudra bring your consciousness at the base of the spine to the root chakra. Breathing should be gentle. When you hold hands in this mudra and you are in a deep meditative state, you will observe the ease in the body.
- Gyan mudra meditation improves memory and the quality of creative thinking
- It is beneficial for insomnia, diabetes, Alzheimer's, and conditions like hypopituitarism
- Gyan Mudra Meditation regulates the secretion of endocrine glands and thus also high blood pressure.
Karana Mudra is one of the most common hand gestures of the Buddha and a popular Buddhist meditation mudra. The Gautam Buddha statue generally meditates in this mudra. The hands in Karana Mudra show the expulsion of negativity from the heart.
The use of Karna Mudra in meditation practices is a widely used Tibetan Buddhism. Buddhists think by putting their hands in this mudra they can use inner peace and, as Buddha, reach the highest stage of life.
How to Do Karana Mudra Meditation
- Bring your right hand at chest level.
- Place it either vertically or horizontally and open your palm forward.
- Flex your middle and ring fingers towards the center of the palm.
- Bend your thumb inward to hold the flexed fingers in place.
- Straighten your index finger and pinky finger, and then extend them up.
- Place your left hand palm up on your left knee.
For meditation, it is best to practice karana mudra with balancing breathing like sama vritti pranayama. The use of affirmation can increase meditation efficiency while holding hands in this mudra.
- On inhalation – May obstacles be removed.
- Exhaling – May negative energies be thwarted.
- Karana Mudra Meditation removes the negative chatter from the mind
- Practicing this mudra will keep negativity away from you
- It brings fearlessness to the mind
Meditation is the practice of finding your peaceful space in the world of stress, anxiety and workload. By including hand mudras along with meditation practice, you can take your peaceful space to the next level.
Mudras, when practiced properly and for good duration, allow you to cultivate great experiences with mindfulness and serenity. This further develops the mental stamina that immunizes against the chaos of today's busy lifestyle.