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Mudra Flow – Ground for Meditation


I’m sending a little mudra action your way. I call it “Mudra Flow” because it’s a sequence of hand postures you flow through just like you would with whole-body yoga postures. You can do this flow anytime, but I’m imagining it as a way to ground you before, during and after meditation practice.

I hope you enjoy it. If you try it, let me know how it goes.

1. Settle into your meditation spot of choice– your chair, for example. And your body position of choice– feet on floor, for example.warm-up-1-1

2. Once you’re comfortable, start your timer if you’re using one.

3. Then, warm up your hands by rubbing your hands together briskly until they get very warm.

4. Once your hands are very warm, hold your palms facing one another a few inches apart and feel the electromagnetic waves flowing out of your palms.

anjali-897x1497-15. Bring your hands into Anjali Mudra. (This is what we think of as “prayer” hands in the West. Of course, you’re not really praying.) Close your eyes and reflect on why you’re practicing today, what you’d like to work on, if anything. Perhaps you just reflect on how you’d like to feel when you’re done practicing. Anjali Mudra activates both sides of your brain and brings a feeling of composure.

bhumisparsha-897x1497-16. Then, bring one hand down to gently touch your support– the seat on the chair, the floor, your cushion, for example. Reflect broadly on how you’re supported– on who and what supports your practice and efforts to live your life awake.. This is Bhumisparsha Mudra, from stories of the Buddha.

Maybe you think of your teachers and/or friends, maybe a book you’re reading that’s really helping you get real, maybe the chair you’re sitting in is really supportive. Feel gratitude arise as you think about all that supports you.***

kali-897x1497-17. Then, bring your hands to Kali Mudra by clasping your hands, extending both index fingers. Then,rest your hands in your lap. Feel how grounding Kali Mudra is, and how the joined index fingertips bring focus. Hold Kali Mudra until you’re done with your practice. Kali Mudra is about finding direction and truth and having the courage to get out of your comfort zone.

varada-897x1497-18. Once you’re done, take a moment to share any benefit of your practice with others. Maybe someone you know who is struggling, maybe someone who has really helped you, maybe all beings everywhere. Hold Varada Mudra as you share these benefits. Perhaps you imagine the benefits dropping like coins or pebbles from your hand into theirs.

9. Finally, rest your hands face down on your thighs for at least a few moments. It’s like Savasana for them after their workout.

abhaya-897x1497-1***If, you’re distracted by unwanted thoughts or moods at any point during your practice, try this. Bring your right hand into Abhaya Mudra, holding your palm facing out a few inches in front of your body. Imagine a boundary line across your body at the level of your hand, almost as if your hand is marking the boundary. Imagine the unwanted thought or mood on the other side of the boundary. It’s almost like you’ve got a protective, invisible shield that the thoughts and moods cannot pass through.

That’s it. My current Meditation Mudra Flow. I find this flow helps me even during very brief meditations.


Get clear on how you want to feel with Anjali Mudra. Then, feel gratitude that you’re not really alone in your spiritual journey with Bhumisparsha Mudra. Next, Kali Mudra grounds you during the main body of your practice. Varada Mudra is a way to share the benefit of practice with others. And Abhaya Mudra is there as your invisible protective shield should you need it.

Let me know how it goes.

Thank you. Enjoy.

With Love,

~ tina

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