Fearless Mudra Exercises

Fearlessness Mudra Exercises Abhaya Mudra

Meaning: In Sanskrit, “Abhaya” means “fearlessness”.

What It Does: This mudra symbolizes protection, peace, benevolence, and the dispelling of fear. It also is an ancient one, demonstrating that the hand is empty of weapons. It indicates friendship and peace. In Buddhism, it’s a symbol of the fearlessness and the spiritual power of the Buddha or bodhisattva.

How To:  Right hand raised to shoulder height, the arm crooked, the palm of the hand facing outward, and the fingers upright and joined. The left hand hangs down at the side of the body.Fearlessness Mudra Exercises

 Hansi Mudra

Meaning:  Courage Mudra (Hansi)

What It Does: This Mudra helps to evoke courage, fearlessness, and relieves anxiety.  It also can stimulate feelings of self-love, acceptance, and ease feelings of loneliness and isolation.

How To:  Touch tips of all fingers together except for the pinkie fingers. Hold hands out to sides in a cactus position with extended pinkies pointing upwards.

Practice Fearlessness Mudra Exercises

Fearlessness Mudra Exercises

•  Mudras can be practiced while seated, lying down, standing, and walking.  It is best to be in a meditative mood.

•  Gertrud Hirschi, author of Mudras Yoga in Your Hands,  suggests a good time to practice is a few minutes before getting up and a few minutes before falling asleep, before or after meals, and on your walks.

•  Pay attention to a symmetrical posture and your breath.  To calm yourself, remember to slow your breath.  To refresh yourself, remember to intensify your breathing.

•  Great masters do not agree on the length of time to practice mudra positions.  I recommend that you start with holding each mudra 1 to 3 minutes at least 2 – 3 times a day.   If you can only hold these positions for one minute and often during the day, you will benefit.  FEARLESSNESS FEELS GREAT!

This entire message was sent today from Sharon McErlane, author of  
 A Call To Power:  The Grandmothers Speak’. 
Grandmothers Speak

Please think of us and join with us heart to heart. From Thursday through Sunday we’ll be working among the great rocks of Joshua Tree National Park to link this powerful site in Southern California with all sacred places on Earth. Uluru, Stonehenge, Machu Pichu, Mount Kailash, Glastonbury, Sedona, and thousands of others. Together we will magnify the presence of the Net of Light to hold both ourselves and the Earth steady during these shaky times.  Along with a Native American singer, we’ll call on the ancestors of our family lines and of the Earth itself, praying for reconciliation within the United States of America and throughout the world. We will immerse ourselves in prayer, meditation and sacred song, performing a ceremony of gratitude and reconciliation among the great rocks of Joshua Tree. Please connect with us within the Net of Light and link your hearts with ours as together we ask that blessings rain down on all beings.

May everyone in all the worlds be happy

May everyone in all the worlds be happy

May everyone in all the worlds be happy

Grandmothers Call To Power
“Focus on holding firm to the One Love,” the Grandmothers say. “Don’t be pulled off center by any drama, no matter how compelling it may seem. And, not matter what occurs in the world outside, do not deviate from your focus on the One Love. Trust in your heart to carry you forward. The power of your heart will rise up to match the challenges of the times you are living in–every time.”
~~ The Great Council of the Grandmothers.

Our world is in turmoil. The Net of Light Gathering in the desert of Joshua Tree National Park is being held in response to this great need.  Please join me (from our homes) with those gathering Thursday, March 2 through Sunday, March 5,  to work intensely for ourselves and our beloved planet.

Grandmothers Call To Power

I recommend Sharon McErlane’s books, A Call To Power: The Grandmothers Speak & Our Love Is Our Power.

Ksepana Mudra - Releases Negativity

Ksepana Mudra (gesture of pouring out and letting go), directs negative energy out of the body, and brings in positive energy.  Use when you feel unhappy, or if you need to release any thoughts or concerns which may be causing you tension. This mudra is beneficial after being in a large crowd or following an argument. It clears your energy field and cleanses your emotions.

Ksepana Mudra Practice:Kespana Mudra Releases Negativity

1.  Begin with the mudra at heart center.  Place your index fingers flat against each other pointing up.  Clasp the rest of your fingers and let the finger pads rest on the back of your hands.  Cross your thumbs.

2.  On your first inhale turn the index fingers to point down.  If lying down, point them in the direction of your feet.  Completely relax both hands.

3.  With each inhale envision vibrant, light energy flowing into your body and on your exhale let go of negativity in any of its forms.

4.  Practice a total of seven times.  When done place your hands on your thighs with palms turned upward.

Ksepana Mudra Affirmation:

In Gertrud Hirschi’s book, Mudras Yoga in your Hands, she asks us to visualize the following picture:  You sit on an elevated stone in or near a stream and hold this mudra.  While you exhale, so much sweat pours from every pore, that a rivulet flows out of you into the stream.  In conclusion, wash yourself in the cooling stream.  Turn and dry off in facing the warming sun.  When you inhale, fill yourself with new fresh energy.  Then repeat the following affirmation:

Ksepana Mudra - Releases Negativity



Loving Kindness Metta Meditation

September 12th, 2016 | Posted by Velda in MEDITATIONS & MUDRAS

Loving Kindness Metta Meditation

This is a meditation of care, concern, tenderness, loving kindness, friendship and a feeling of warmth for oneself and others.   To practice Loving Kindness Meditation, sit in a comfortable and relaxed manner. Take two or three deep breaths with slow, long and complete exhalations. Let go of any concerns or preoccupations.   Repeat the following meditation out loud.  Repeat all four stanzas, four times.  Once you have memorized the meditation, do this with your eyes closed. The following example on how to practice this healing meditation comes from Ann Marie Chiasson, MD’s Energy Healing Reference Cards:Loving Kindness Metta Meditation

(First Stanza - about yourself  x 4)

May I be at peace, may my heart remain open,

may I awaken to the light of my own true nature,

may I be healed, may I be a source of healing for all beings.

Loving Kindness Metta Meditation

(Second Stanza – Bring up someone you love x 4)

May you be at peace, may your heart remain open,

may you awaken to the light of your own true nature,

may you be healed, may you be a source of healing for all beings.

Loving Kindness Metta Meditation

(Third Stanza – Bring up someone you have difficulty with x4)

May you be at peace, may your heart remain open,

may you awaken to the light of your own true nature,

may you be healed, may you be a source of healing for all beings.

Loving Kindness Metta Meditation

(Last Stanza choose a group, family, or all living things x4)

May we be at peace, may our hearts remain open,

may we awaken to the light of our own true nature,

may we be healed, may we be a source of healing for all beings.

Loving Kindness Metta Meditation

(This Meditation was also used as a Forgiving Meditation, October 19, 2013)

Healing - Sitting In Anger

Anger is a response of fear, self-absorption, and self-inflation which can lead to indifference and hatred.  Most often anger is an overreaction to a situation.  There is nothing wrong with anger, but one needs to be able to manage anger in a healthy way.  How do we use visualization to work with our anger?  Dr. Alberto Villoldo, Ph.D. writes in his book, The Four Insights-Wisdom, Power, and Grace of the Earthkeepers,  ”As a form of a prayer, visualization…uses the language of images”.

Healing-Sitting Through Anger

To relieve anger, author Gerald Epstein, M.D. recommends the following Sitting Through Anger Exercise in his book Healing Visualizations Creating Health Through Imagery:

Healing - Sitting Through Anger

1.  Close your eyes.  Breathe out three times.

2.  See yourself sitting inside your anger.  Look at it.  Decide how you want to release and dispose of it.

3.  Breathe out once, and after ridding yourself of anger, place in the newly vacated space an opposite image and visualize sitting in the center of a beautiful lotus flower.

4.  You might want to visualize yourself floating or sitting in the center of clouds.

5.  Remember it is best to find your own images coming directly from your own experience.

6.  Then open your eyes, knowing that the anger is gone.

Healing - Sitting Through Anger

Mudras for Back Pain

In Gertrud Hirschi’s book, Mudras-Yoga in Your Hands, she shares the right & left hand Mudras for back pain.  These Mudras are effective when engaged in an activity that has strained the back such as garden work, lifting, cleaning or hours on the computer.  In energy healing, we know that backaches can also be from continuous mental strain, fear,  heavy meals, too little sleep, lack of or over exercising.

If you are experiencing back pain, I invite you to try the following Mudras:

Mudras for Back Pain

Back Mudras can be more effective when practicing in the back position shown below:

Mudras for Back Pain

 Emotionally and physically, it is so important to take care of your back.

Mudras for Back Pain

Ganesha Mudra Stimulates Heart EnergyGanesha Mudra strengthens the heart by opening the bronchial tubes, improving blood circulation and by opening the heart chakra. It is named after the beloved Hindu God Ganesha – one who removes the obstacles from your life. This is a powerful mudra for bringing heat and brightness to the heart. It strongly invigorates the chest cavity, your heart beats faster, warmth envelops the heart center and creates a rush of mighty energy. If you are living in a state of depression and in the absence of trust and openness, please practice it regularly.  It will improve the love, compassion, courage and openness around you. Ganesha Mudra Stimulates Heart Energy

Practicing Ganesha Mudra

  • Hold your left hand in front of your chest with the palm facing outward. (Thumb toward the naval and pinky toward your collar bone).
  • Now grasp the left hand with the right hand, with the back of the right hand facing outward.
  • Leave the hands at the level of your heart.
  • Take a few moments and inhale fully.
  • Exhale vigorously, while forcefully pulling the hands apart without releasing the grip.
  • With your inhale,  let go of all the tension.
  • Repeat 6 times.

Ganesha Mudra Stimulates The Heart

  • Then gently place your hands on your heart chakra. Focus on the energy you are feeling.
  • Continue by interchanging hand positions, with your right palm facing outwards and the left palm facing inwards and repeat the steps above 6 times.
  • Release all tension from the arms and again place your hands over the heart chakra.  Sit in this position for as long as your like and focus on your breath.
  • Feel free to finish with repeating the following affirmation or create your own.  Affirmations are powerful, so consider repeating throughout the day!

Ganesha Mudra Stimulates Heart Energy


Rain Walk Awareness Meditation

Walking can be another wonderful opportunity to be in awareness. Living in the Pacific Northwest, I accept and love the rain (maybe not everyday).  This morning, as I headed out for my early walk, the weather became a downpour.  This was not going to stop me.  I grabbed  my newest weather arsenal, a very large umbrella and my adventure started.  It quickly became one of my favorite walking meditations, which included peace, sound, splashing, and rescuing.

Here is a brief description of my experience:

1.  I was walking in a manicured park with beautiful  old growth fir trees.  The heavy rain kept everyone else away.  It was very peaceful.

2.  I took a deep breath of the pure, clean air, and held it in my lungs for a moment.  With the exhale, I started to release any stress, physical pain, or concerns I brought with me.

3.  There were mini-lakes forming on the path that allowed my inner child to splash through creating more puddles.

4.  I rescued large earthworms stranded on pavement, which took me back to my childhood.  I never had a problem picking up a wiggly worm and placing it on soil.

5.  Today my awareness: I was blessed walking  with nature’s life-sustaining liquid that cleanses and nurtures our wonderful planet.

Rain Walk Awareness Nedutatuib

I invite you to take a Weather Walk either in sun, rain, snow or wind.  Enjoy the beauty around you and know that during your walk the rest of the world slows down.  Nature is Healing!



Inner Energy Affirmations

The affirmation exercises illustrated below are used in Sahaja Yoga to bring attention  inside and above your head where meditation occurs.  They awaken your inner energy and are helpful prior to meditating.  Here are the simple directions for Inner Energy Affirmations:

1.  Make your self comfortable before starting.  Take a few deep breaths and relax.  2.  Use your right hand and place on the left side of your body as shown in each illustration.  3.  Keep your attention on the right hand, while you say each affirmation. In that way your attention will also rise as your hand does.  4.  Repeat each one a few times silently inside with sincerity.  Using these exact words is not as important as the meaning.   Say what feels right to you.  ENJOY!

Inner Energy Affirmations


Nature's Healing Gift-Meditation Space

 (This photo is looking out at the Cascades and Lake Sammamish)

Meditating with the outdoors helps us resonate with the healing gift of Nature.  Often being mesmerized by the healing colors of a sunrise can be viewed through a window which I find very meditating.  These experiences wake something up inside of us, and help to set our lives into a more natural rhythm. Nature lovers have discovered this secret without ever studying meditation!

Nature's Healing Gift-Meditation Space

Consider finding a quiet or secluded space, to practice the following meditation:

 Nature Meditation-Eyes Closed

1.  Find a comfortable position sitting or lying down. Begin with a few deep breaths, breathing deep into the belly and relax.  Close your eyes notice how your body feels, as well as the activity of your mind and emotions. Experience whatever is present without resisting anything or trying to change it. Do this for about a minute.

2.  Bring your awareness to the surroundings. Feel the temperature of the air on your skin, created by possibly a breeze and the sun. Listen to Nature’s symphony —birds, bees, crickets, flowing water, and leaves rustling.  For the rest of the meditation, continue to experience these feelings and sounds.

3.  As you meditate, focus on where your attention is naturally drawn.   If it is a bird’s song, notice the quality of the sound.  Don’t analyze the sound and label it with your mind — simply notice it.   Whenever your mind becomes absorbed in thoughts, easily bring it back to the sounds and sensations of being in Nature.  Enjoy this meditation for as long as you want.

Nature's Healing Gift-Meditation Space