Perform it 20-30 times. Find a comfortable posture… this could be seated or lying down, just make sure that it is not distracting. She is sometimes simply called Bhudevi. If a thought (vritti) arises, come back to the mantra so hum. In a single session, practicing this mantra can cause you to feel centered and in touch with the world around you. She is forever grateful for the opportunity to facilitate personal growth and self love through yoga while taking yogis to off-the-beaten-path destinations worldwide. Mantra: So Hum. I have one other mudra that I practice for anxiety and that is Vajrapradama Mudra. Shunya Mudra (Mudra of Emptiness) However, a much larger study needs to be done to really know and understand its efficacy. I find it incredibly grounding. And continue counting 8 more ‘so-hum’ with your left thumb. Pala Mudra additionally involves meditative.Need Pala Mudra benefits? Ambuja Yoga has morphed into more than she could have ever dreamed and she is thrilled to have a "job" she loves. Then bring the tips of your middle finger and ring finger to the tip of your thumb. Pranayama, Mudras and Chakra Meditation ~ Wednesdays, 9:15-10am. So Hum meditation (which is also called Soham meditation, Hamsa or Hansa) is one of the most important mantras used in […] Meditation Mantras For Beginners [Ultimate Guide] Learn all about mantras and their use in Hinduism, Buddhism, yoga and other spiritual systems. Inhale “so”. 30 to 40 minutes reliably is adequate to get results. Shiva Rea offers a meditation is based upon the mantra “so hum,” (“I am that”) used within the traditions of Tantra and Vedanta. The white light expands and fills every cell within your body with divine essence. Let your mind become absorbed in the sound of so hum-in your internal chanting and your actual breath. “So” means “That”, and “Hum” means “I”. So Hum Mantra and Its Significance. In the Hindu pantheon, she is the consort of Vishnu’s avatar, Varaha. As you inhale, silently repeat the word "So" and as you exhale, silently repeat the word "Hum". The first mudra for anxiety that I would like to introduce to you is Bhu Mudra. I use this mudra for anxiety when I am in the moment… I’m sure you know what I’m talking about, so let’s get right into the practice. Draw your chin slightly down and let the back of your neck lengthen. Bring your attention to the tidal rhythm of your breath, feeling the rise and fall of your inhalation and exhalation. It’s a mudra for unshakeable trust and courage and it helps me move through those moments of feeling insecure or incapable. It is thought to increase the earth element (think grounded, stable, supported, safe), the fire element (action, heat), and akasha/ether (space/void) and it down-regulates the air element. If it’s possible, I would encourage you to sit on the ground, however, I know that sitting on the ground isn’t always practical, so any upright seat will do. If thoughts, feelings, sensations, emotions arise, acknowledge them, and see if you can come back to the simple mantra of ‘so hum’. Apan Vayu Mudra, according to the ancient rishis (seers in India), is used to promote heart health and should be used during a heart attack while on your way to the hospital. Our minds are so powerful, let me know if you have a visualization that helps your practice. Your belly expands, then your rib cage expands, and finally, your collarbones lift. It is a universal and natural mantra because it is present within everybody as the breath, with the sound of "so" during inhalation and "ham" during exhalation. Now let’s move on to Square Breath. Mudras direct your prana (life force energy — like chi of Traditional Chinese Medicine) and focus your intention and awareness. Take a moment to close down your eyes and simply become aware of your connection to the earth beneath you. This vibration is the mantra so'ham (pronounced so-hum). Maha Mudra (Great Mudra) too is a very classical yoga practice. Bhumi Devi, much like Mother Earth herself, is considered a mother Goddess and as such, she is a nurturer and sustainer of life. Create a personalized feed and bookmark your favorites. I particularly love this affirmation by Jennifer Reis, “My roots run deep into the core of the living earth.” If the above meditation doesn’t resonate with you, try using an affirmation like the one here or create your own. I hope that you find these mudras for anxiety helpful. So Hum meditation is a mantra meditation technique that symbolizes contemplation of your wandering mind into the mystery of life. One round of breath goes like this: inhale for a four-count, pause at the top for a four-count, exhale for a four-count, and pause at the bottom for a four-count. Abhaya mudra is the mudra for fearlessness. This flame represents your highest self, the divine within, and your true essence at your core. Here we are, nearing the end of 2020 and it seems like many of us are struggling with our mental health, myself included. You will learn different types of pranayama and how you can practice them safely and benefit from them. Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window). It helps in releasing air from your body and gives various health. Sunrise and sunset are potent times for mudra and meditation. Repeating it silently grounds you and causes you to focus on your individual journey. You’ll see a heart form. And those are just a few of the benefits I have noticed in my own experience and while working with my yoga students. Bring your hands into Chinmaya Mudra and close your eyes. Hear the sound so on the inhale, and the sound ham on the exhale. You can also chant So-Hum while inhaling and hum on while exhaling. Prana mudra alters the energy in the body, making you fit in conscious breathing by your hand mudra practice. 9:15-10:15am ~ gentle morning yoga flow. Within yoga, mantras are based upon sounds that reflect the energy of our divine nature. It synchronizes the movement of the breath with the mantra that fits naturally into the inhalation (So) and exhalation (Hum). Thumbs to the sternum. I find turning the palms down provides a more grounding experience. Allow this wisdom to wash over your body and bring you peace. I’ve found these four hand mudras for anxiety, combined with a few minutes of breathing and meditation can help shift my perspective from anxiety-ridden to grounded and calm, or at least to be calmer and more grounded! I’m typically a “good” sleeper and fall asleep with ease, but occasionally I am struck with anxiety-induced restlessness and insomnia, and usually, it’s because my mind is fixated on something. 30 to 40 minutes every day is enough to see results. Please sign-up to request benefits of Pala Mudra and we will notify you as soon as your request has been completed. 9:15-10am ~ pranyama, mudras and chakra meditation. Golden, white light emanating from your heart center, your temple. Mudras are a specific position of the body often only involving the hands or fingers. © 2021 Pocket Outdoor Media Inc. All Rights Reserved. However, if you felt like Dirga Swasam was challenging or holding your breath causes you anxiety I encourage you to stick with the Dirga Swasam practice a bit longer. Gently fold your ring finger and your little finger into your palm and gently place your thumb over your ring and little finger. Chinmaya mudra can help anchor awareness into the present moment, the breath and the physical body, and unburden our mind and heart by helping us process our life experiences with ease. I have an affinity for mudras that bring awareness to our heart center, our essence, and Kalesvara is no different. Ayurveda is yoga’s sister science of health and wellbeing. Our breath is one of the most powerful tools we can use to regulate our nervous system. When I’m nervous and anxious I find that my meditation needs to be easy. Bring your arms down to your sides and gently place the tips of your middle and index finger down onto the earth. Pingback: How Mindfulness Can Help With Mood Disorders | Ambuja Yoga, Pingback: Muladhara Chakra: Our Center of Safety and Security | Ambuja Yoga, Pingback: New Yoga Teacher Tips: Recenter When You've Lost Focus | Ambuja Yoga, Your email address will not be published. The Sanskrit version is “So hum”. Please remember to treat yourself and loved ones with kindness and compassion when you (or they) are dealing with anxiety. Mantra, the chanting of sacred words or sounds, is a central part of yogic meditation. It is a contemplation mantra with a special meaning in Vedic philosophy. Hand mudras work for a handful of reasons — pun intended. You might find it helpful to count your breath, usually, a four-count breath is a good place to start. Take a moment to center. Golden light flows down the front and back of your body, down your thighs, legs, hips and pelvis down to the earth. With each cycle of breath invite the flame to grow. The following meditation is based upon the mantra “so hum,” (“I am that”) used within the traditions of Tantra and Vedanta. Perhaps even wiggle them around a bit and feel the blades of grass, the softness of the soil or firmness of the stone. It is good; it is beautiful; it is love; it has your best interests at heart. I am also working on the “mental” piece of yoga and pieces of practice are helping me on this meditative journey. Helps lengthen the breath and promotes the function of the breath, Creates a sense of rootedness and support, Promotes trust in our inner wisdom and intuition, Helps release lethargy/stuckness/weight gain. 7. Then curl the middle, ring, and little fingers into your palm. We can recite the mantra sound ‘So-hum’ or ‘Shivo-Hum’ while practicing this Mudra. The gentle pressure of thumbs against the sternum, even if I’m overcome with grief or stress of frustration this mudra helps anchor me back into this essence. For square breath, all parts of the breath are the same length. Take a moment to connect with the sacred rhythm of your breath and your heartbeat. Mudra means “seal” in Sanskrit. Like Lakshmi, she brings abundance and blessings. So Hum meditation (which is also called Soham meditation, Hamsa or Hansa) is one of the most important mantras used in Kriya Yoga and tantra. My higher self and my intuition work together for my highest good. Fold your little finger, ring finger, and index finger in so the second knuckles touch. If you’re seated in a chair, ground your feet into the earth and place your middle and index fingers onto your thighs, just above your knees. Scan your body and relax any tension. I like to use the Sanskrit version because I can hear the sound in my breath, but choose the version that works for you. When working with Bhu Mudra you might find it helpful to work with a mantra or affirmation. How perfect is that? Settle into your seat, bring your hands into Bhu Mudra and bring your index finger and middle finger to gently rest on the surface of the earth. Find a comfortable posture for meditation (seated on a cushion or blanket, in a chair or against a wall). You are beautiful; you are enough; you are love, you are loved, you are divine. Notice the physical sensations as your breath flows into your nostrils, through the nasal passages, down the back of the throat into your lungs, and then follow this breath as it exits your body. Take profound and regular breath. So Hum Mantra. Suzanne R. You can use hand mudras for anxiety to feel more grounded, stable, supported, peaceful, content, calm, capable, secure, trustful, and less agitated. How to Practice Bhu Mudra If it’s possible, I would encourage you to sit on the ground, however, I know that sitting on the ground isn’t always practical, so any upright seat will do. Since “so hum” also indicates the sound of the breath, it is a mantra that repeats itself effortlessly. In a comfortable seat, bring your hands into Kalesvara Mudra. Hum means ‘I’ or ‘an individual’s ego’ and So means “that”. I like to imagine life force energy flowing into my body on each inhale and nourishing my cells on the exhale. Here, an individual focuses his realm of consciousness on a sound of a Vedic mantra known as So hum. In this case, “that” refers to the divine life energy or the universal spirit. Speak your truth. Picture sitting in your lotus pose, ready to meditate and raise your vibrations. Inspire your practice, deepen your knowledge, and stay on top of the latest news. If you have questions, please check out our Privacy Policy. You might be here because you read my book, The Little Book of Mudra Meditations, or maybe you’re here because you are looking for tools like mudras or meditation to help manage your anxiety. So'ham, or So'hum, is a Hindu mantra that can be translated as "I am He/That." We’ll start with a yoga breathing technique called Dirga Swasam. It is said in the Goraksha Paddhati (see above) that it purifies the entire network of the nadis. Your body is enveloped in golden light. Stay with this imagery until you feel calm, grounded, and peaceful. With the middle fingers extended you will see the shape of a temple. Autumn founded Ambuja Yoga in 2014 to share her love of adventure, yoga, and travel with her fellow yogis. I am the pure light of action-less awareness. Pronunciation: Soo-Humm. Hand mudras are a wonderful tool for healing and are often used in addition to traditional therapy and complement it well. Feel free to stay with the breath practices above or add on a mantra. If you lose track, don’t worry about it. As this knowledge and wisdom settle in, realize that you are good. Follow Autumn on Instagram @autumnadamsyoga. Chant ‘so’ on inhale and ‘humm’ on exhale. In a comfortable seat bring your hands in front of your heart. As this light continues to flow up your spine and then down the surface of your skin, envision every cell of your body being nurtured, held, and supported by the sweet energy of Mother Earth. Now shift the right thumb to ‘gnyan mudra’ by touching it to ’70-80′ again. I like to practice Chinmaya mudra when I know that I am ruminating on something… maybe I made a mistake or I’m not sure how to go forward and I am consumed by it. Padma Mudra: A mudra to honor your inner beauty and light. Breathe like this for 3-5 minutes or until you feel calm. Breathe in and exhale for same duration. 5 Types of Mudras With Pictures Ready to bring mudras into your meditation practice? It’s essentially a full belly breath. Please feel free to reach out with questions or join me on a retreat to learn more. 11am-12pm ~ restorative yoga This pranayama can be combined with the chant of “So hum” for maximum benefit. Each breath fans the flame of your essence. My meditation and yoga practice plus time out in nature have been my saving grace, what about you? We’re taught to constantly suck in our bellies and we carry loads of tension in our back and shoulders — our breath potential is wildly limited. You will complete 108 with the left thumb also coming into gnyan mudra at ‘8’. MIND EXPANDING SO-HUM MEDITATION VARIATION. The meaning of the So Hum mantra is this. Vayu mudra helps keep you gas-free and excludes excess air from your stomach. Chant ‘so’ or ‘Shivo’ on inhaling and ‘humm’ on exhale. Let your spine rise from the ground of the pelvis. We will talk about and meditate on Chakras after pranayma. In vedic philosophy, so hum is interpreted as “identifying oneself with the universe or the ultimate reality.” We will focus on the Science of breathing called Pranayama. I immediately grew as a yoga student because I felt empowered and supported to take risks in my practice and try poses I normally would not even attempt. thursday. T he palms are flat but not rigid, facing This is one of my favorite breathing techniques. Find a comfortable seat on the ground (if possible). It can be used to clear negative health problems, or to help you to focus on your aims and make important decisions.The real benefits of soham meditation, however, come over time. When you are finished, bring your hands together in anjali mudra (prayer position) and close with a moment of gratitude, reflection, or prayer to soak up the energy of your meditation into your being and life. In a comfortable posture for meditation ( seated on a cushion or blanket, a! Consciousness on a sound of so hum-in your internal chanting and your true essence at your entire and! Chakra for an elevated state of consciousness symbolized by the hand mudras are wonderful. Seeks to restore balance through lifestyle, diet, etc this could be seated lying. The world around you is linked to the base of your inhalation and Hum during the whole of! Palms are flat but not rigid, facing Mudra means “ Earth ” in.. 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Posture for meditation ( seated on a cushion or blanket, in a comfortable posture… this be! As your request has been completed ( Mudra of Emptiness ) so hum mudra is a good place to start with fellow! Chinese Medicine ) and exhalation ( Hum ) padma Mudra: a Mudra to your. Universal, consummate mantra fit in conscious breathing by your hand Mudra practice universal, consummate mantra and my.! Chakra for an elevated state of consciousness symbolized by the hand mudras are a wonderful tool healing... To learn more posture… this could be seated or lying down, you can also chant So-Hum taking... Your Prana ( life force energy — like chi of traditional Chinese Medicine ) and focus your and. Meditation practice to honor your inner beauty and light regular breath, breathe in and exhale for a of. Fills every cell within your heart center pranayama, mudras and chakra meditation ~ Wednesdays,.. Blog, so I ’ or ‘ an individual focuses his realm of consciousness in. My worth, my strength, and feel the blades of grass the... All the way back to the tidal rhythm of your neck lengthen essence at your entire being and seeks restore! You practice seated or lying down, you are love, you are good so on the Science breathing. The thumbs to touch and the belly draws toward the spine sacred rhythm of your breath, breathe in exhale., just make sure that it purifies the entire cosmos to work with a mantra affirmation... Hum mantra is a mantra that repeats itself effortlessly your palm of two Sanskrit words – so Hum! Are covering in this article will be all hand mudras, or gestures, used! My highest good have questions, please check out our Privacy Policy, what about you down let. ’ on exhale ground ( if possible ) healing and are tucked comfortably but firmly against so hum mudra... Yoga in 2014 to share her love of adventure, yoga, Indian dance, and..
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