Guided breath and meditation practices on Earth Star Shambala
I was inspired by the hours of movement, breath and meditation classes that I have given over the years, to finally help more people have access to their power. Please meet Earth Star Shambala, my new guided practices channel on Spotify!
On Earth Star Shambala, you’ll find guided meditation and breathing practices, both in English and in French. Each practice lasts from a few minutes to maximum of 15mn. To help get into the mood, I create most practices to be guided to the sound of music, such as Balanced Breath (a pranayama practice), or Vibrant Flower Meditation.
Do you make a circle with your thumb and index finger when you meditate? That is Gyan (or Jñana) Mudra! What does it mean? And how can this mudra help?
Gyan Mudra, the Mudra of Wisdom
“Gyan” or “Jñana” is a Sanskrit word meaning “knowledge, wisdom”. A mudra is a symbolic or ritual hand gesture.
Hence, Gyan Mudra is known as the “Knowledge or Wisdom Mudra”.
When placing hands on the thighs or knees, this mudra can be done either with palms facing up, or palms facing down.
When palms face down, it is often also called Chin Mudra, the Mudra of Consciousness. And when palms face up, it is called Gyan Mudra.
(Note: There are different variations around the names of Gyan (or Jñana) and Chin Mudras. Some teachers call it Gyan Mudra when your palms are up, others when they are down. Some speak of Chin Mudra when the palms are up and Gyan when they are down. For this article I based the info on Indu Arora’s extensive work on mudras, in which Gyan Mudra = Palms up and Chin Mudra = Palms down). Just know you’ll find the same mudra called differently).
How to do Gyan Mudra?
Make a circle with the tips of your thumb and forefinger touching. Soften the other fingers.
When to use Gyan Mudra?
A mudra for better concentration, and –say the sages- to get a step closer to wisdom!
So get your Gyan Mudra on in meditation and in pranayama practice!
A mudra : for a sharper mind and better focus (hint : Great for Studying!)
Besides meditation and pranayama, Gyan Mudra helps concentrate when learning / studying, and when taking an exam (pen in one hand, mudra in the other!).
I remember learning this mudra when I was in elementary school, and doing it to study for assessments (it wasn’t as convenient for piano lessons)! Then, by the time I was in high school and university, I no longer practiced this mudra for exam cramming. Sigh! Maybe a more regular practice would have saved me long evenings in front of my books!
In yoga, Gyan Mudra (Wisdom) or Chin Mudra (Consciousness) are most often done sitting, for meditation or pranayama.
For example, you can place your hands on your thighs, in Sukhasana (sitting cross-legged), in Virasana (Hero’s Pose), in Padmasana (Lotus Pose)… Many yogis also do this mudra in more active postures, like Vrksasana (pronounced “Vrikshasana”), Tree Pose, or any other pose where the hands are free!
What does Gyan Mudra mean?
It symbolizes the Connection to the Universe
In Ayurveda, the Thumb represents the element Fire (Agni), and the index finger symbolizes Air (Vayu). In this mudra, you connect the thumb and index, meaning your are connecting the elements Fire and Air. From an Ayurvedic point of view, this mudra increases the element Air in the body. Air, or Vayu, is associated with the functions of the nervous system and the brain (among others things). This explains the effect of this mudra on concentration and relaxation.
The index is also associated with the Ego, the Individual Self or Individual Consciousness. The thumb is associated with the Universal Self or Universal Consciousness, with the Universe.
With this mudra, we are connecting our Individual Self to our greater Self and the Universe that is greater than us.
Well, that’s quite a feast! Rock your Gyan Mudra and become the entire Cosmos! WOOT!
For more on mudras and meditation
More on mudras and the elements (Fire, Air, Water, etc.) associated with the fingers, check out: What is a mudra?
Info on mudras in meditation, pranayama and asana and how to use them to deepen your yoga practice, see How to use mudras? (coming up – Read it in French!)
And here are some other mudras to inspire your hands, body and soul!
Vishnu Mudra, the Mudra for Alternate Nostril Breathing (coming up)
The Holidays are here soon! For a peaceful holiday season, try this great Finger Meditation for all ages. Spread the joy: share with Grandma, your uncle, your sweetheart and all the little elves in your life!
LIVE THE HOLIDAYS WITH SERENITY
Yes, it’s that time of the year : sharing, gifting and spending time with family and friends. And if the Holiday season also means stress and anxiety for you, that’s normal too!
To live the best of the Holiday season, make sure you make time for self-care! Make a little time each day just for you. Sit quietly for a few minutes in your bed before getting up, take a walk outside before you cook, plan to go to a yoga class after gift shopping … One word: Time for You!
Here is a beautifully simple meditation : Finger Meditation! Fit it into your day –once, twice (or 3 or 4 times!). And share the joy: show the Finger Meditation to the people around you, young and ahem… younger.
It’s simple and sweet: all you need to do is count on your fingers! My 2 year-old yogini is learning to count, and loves this.
Finger Meditation’s long and deep breaths help calm the nervous system. Perfect to keep you in balance this crazy busy Holiday Season!
HOW TO DO FINGER MEDITATION?
Ready to count yourself to the clouds of your inner landscape?
Here we go!
How to Finger Meditate?
Finger Meditation is as easy as 1-2-3!
– Sit comfortably, or lie down.
– Take a few deep breaths to center yourself.
– Make a gentle fist with your hand, and exhale.
– Inhale and count 1, 2, 3, 4, 5 as you unfurl your fingers.
– Exhale and count as you fold your fingers back into a fist: 1, 2, 3, 4, 5.
– Easy peasy! Keep it up!
– When you are ready to stop, take a few deep breaths.
– Open your eyes !
Finger Meditation is a gorgeous variation of Sama Vrtti Pranayama, Rhythmic Breath. I love this Finger Meditation. It is more tactile than the classic version (in which you count in your head), and kids (and adults newer to Pranayama and Meditation) love it!
When you place your hands together at your heart in yoga or meditation, you’re doing a mudra! What exactly is a mudra? And why practice mudras in yoga?
MUDRAS ARE HAND YOGA!
Mudra is a Sanskrit word meaning “sign” or “seal”. It is a symbolic or ritual gesture that is most often done with the hands. There are mudras in classical Indian and Southeast Asian dances, in religious art and … in yoga and meditation!
The mudras are hand asanas. Yup, yoga postures especially for hands and fingers!
There are many mudras. Some sources say there are more than a hundred, others say several dozens (if you count them all keep me updated!).
Each mudra is codified. Each has a meaning and a precise effect on the body and mind.
MUDRAS AFFECT BODY AND MIND
The human body has 7 main chakras.
In addition to these come many secondary chakras. Two of these secondary chakras are in the palms of your hands. You have energy centers right there in your palms! Isn’t that cool?
Also, the hands and fingers contain many nerve endings and acupuncture points. Traditional Chinese Medicine meridians such as the Heart Meridian, Pericardium Meridian or Small Intestine Meridian, also run through the hands. You literally are holding your health in your hands!
MUDRAS AND FINGER MEANINGS
In many traditions in Asia but also elsewhere, the fingers are associated with the elements (Fire, Water etc), or the planets.
Here are the most common associations in the practice of mudras: The Thumb is Agni, FIRE The Index is Vayu, AIR The Middle Finger is Akasha, ETHER, the Universe The Ring finger is Prithvi, EARTH The Little finger is Jala, WATER.
Of course, you’ll find variations of these associations, in Kundalini Yoga for example. I believe each person feels things differently, no matter what tradition they follow. My invitation to you: discover your way!
What happens when we place certain fingers together in a mudra? Well, we activate the body’s energy channels and connect to the natural elements (Earth, Fire, etc).
Mudras move energy around, and before you know it, “stuff’s happening” in your body and mind!
More on mudras? Check out :
– How to use mudras?
– Padma Mudra, Abhaya Mudra and Energy in your hands with a Ball of Chi! Yes Yes Yes !
Do you raise your palms outwards to stop someone? Or to show your good intentions?That’s Abhaya Mudra! What is Abhaya Mudra ? How can you use Abhaya Mudra in your yoga practice?
Abhaya Mudra, the Fearless Mudra
“Abhaya” is a Sanskrit word meaning “peace, protection, fearlessness”.
A mudra is a symbolic or ritual gesture that is most often done with the hands.
Abhaya Mudra is the “Mudra of Fearlessness”.
In religious art in Asia, but also elsewhere in the world, we often see figures doing Abhaya Mudra with one hand and sometimes with both.
How to do Abhaya Mudra?
Bend your elbow, raise your hand shoulder height, and turn the palm to the front. That’s it! Abhaya Mudra!
Live Fearlessly with Abhaya Mudra!
What does Abhaya Mudra mean?
Farewell Fear with Abhaya Mudra! We offer peace, protection and kindness.
From a spiritual point of view, Abhaya Mudra helps us walk in life without fear.
Yup, because fear limits our growth. So dispel it with this mudra, live fearlessly and step into your light!
With Abhaya Mudra, we also seek protection from what is not light, and we offer this protection to others, by turning our palm towards them.
When to use Abhaya Mudra?
Most often, the Fearless Mudra is used in meditation or pranayama.
Do this mudra in seated postures such as Sukhasana (sitting cross-legged), Virasana (Hero’s Pose), or Padmasana (Lotus Pose). Set your intention to overcome your limiting fears and offer peace, protection and benevolence to a situation that’s troubling you, and to the world. And … breathe!
Not a sitting person? With the same intentions, try Abhaya Mudra in standing asana such as Tadasana (Mountain Pose).
My favorite posture with Abhaya Mudra is Utkata Konasana (Wide-Legged Squat), also called Goddess Pose. I love this powerful pose that ignites the thighs and torso. Add the power of the Fearless Mudra and RAAAAAH! Hear the goddess roar!
Hear the Goddess roar! RAAAAAAA!
Go deeper:
More about mudras in What’s a mudra? And How to use Mudras in your Practice?
Check out other Mudras, such as Padma Mudra (Lotus Mudra), Ganesha Mudra, and Create a Ball of Chi in your Hands! (all coming!)
