MEDITATION FOR A CALM HEART

This meditation is a pranayam that helps to relieve anxiety and encourage calmness and focus.

Place the left hand on the Heart Center. The palm is flat against the chest, and the fingers are parallel to the ground, pointing to the right.

Bring the right hand into Gyan Mudra with the right hand (touch the pad of the index [Jupiter] finger with the pad of the thumb). Raise the right hand up to the right side with the palm facing forward. The elbow is bent and relaxed near the side with the forearm perpendicular to the ground.

Inhale smoothly, slowly and deeply through both nostrils. Then suspend the breath in and raise the chest. Retain it as long as possible without tension. Then, exhale through the nose, smoothly, gradually, and completely. When the breath is totally out, gently, without tension, lock the breath out for as long as possible. 

Concentrate on the flow of the breath. Regulate each part of the breath consciously.

To end: inhale and exhale fully, three times.

Meditate for 3 – 11 minutes.

The home of the prana is in the lungs and heart. The left palm is placed at the home of prana and creates stillness at this centre. The right hand is placed in a receptive, relaxed mudra in the position of peace.