Focus Your Mind with Mudras

Shea Winpigler
Jan 19, 2016
2 min read

Your lights are turned down low, maybe a candle is lit or incense is filling the air. You sit down into your meditation position, close your eyes and find yourself wondering, "What do I do with my hands?" Your hands can actually be a very beneficial set of focus during your meditation.

What are mudras?

In Sanskrit 'mudra' means 'gesture' or 'seal'. We use these gestures during meditation to help bring our mind into a single frame of focus. Similar to reflexology, mudras create a connection from our hands to different parts of the brain and sensory organs. Did you know that your your hands transmit a lot of sensory information to your brain compared to other parts of your body? While your hands appear to be a small part of your overall physical body, your brain believes your hands are the largest part of your body (see: The Homunculus Map). Whether or not you practice meditation regularly, these simple hand gestures can have a huge impact on your overall well being. Use these mudras when you wake up to steady your mind for the day ahead, at work when you need a mental break, or in the evening before relaxing into bed. See below for some of my favorite, simple mudras to practice.

3 Mudras To Try Out at Home:

Gyan Mudra: Known to help alleviate headaches, reduce anger and clear

negativity of the mind, the Gyan Mudra is a mudra that is used often in yoga. To access this mudra; join your forefinger and thumb on the tip of each hand, the rest of your fingers will naturally spread out. Take breaths that are easy, relaxed, and full. Imagine that your tension is melting off off your shoulders, going down your arms, and off your finger tips.

Anjali Mudra: If you have attended even just one yoga class, this mudra is probably familiar. Anjali Mudra, or prayer hands, helps to redirect and balance energy within the body. With your hands together at the heart your right and left sides connect; symbolizing inner balance. Imagine that you are bringing all the moving parts of your mind, your life, and your emotions into one collective space. Imagine that you are grounded and feeling centered.

Padma Mudra: In Sanskrit Padma is translated to 'lotus'. Referring to this flower, this mudra symbolizes the beauty that can grow from murky, muddy water. To practice Padma Mudra; bring your hands to heart center, bring your thumbs and pinkies to touch, let your remaining fingers fall outward. This mudra can be kept at heart center or lifted up toward the sky. Imagine that your heart is open to others and that you are safe to be vulnerable.

Practice Mudras in 3 easy steps: