Transform Anger with Dhyana Mudra

Extract from Mudras for Modern Life by Swami Saradananda.

Dhyana Mudra_149

Dhyana Mudra

When someone is depicted using this gesture in Eastern or Western art, it is usually an indication that they are experiencing deep meditation. Dhyana Mudra is used in a variety of Eastern meditative traditions for tuning into inner silence, accessing limitless potential and finding inner strength. Dhyana Mudra is a signal to the mind that now is the time to enter a meditative state.
It helps you to create a calm and nurturing centre within yourself, even in stressful or chaotic situations – try it at your next meeting or job interview. The gesture also facilitates diaphragmatic breathing and promotes the efficient assimilation of all that nourishes you: silence, food, ideas and energies. After regular practice, notice whether your mental powers and concentration increase and
your mind wanders less frequently.

How to practise
Come into a sitting position. Place both hands in your lap with your right hand on top and your palms facing upward. Bring the tips of your thumbs together so they gently touch each other. With practice, hold this gesture for at least 20–30 minutes daily.

How it works
By joining both thumbs, you create an unbroken flow of fire energy and inspiration.
Bringing your hands together in your lap encourages better communication between the two hemispheres of your brain, leading to a more holistic approach to life.

Dhyana Mudra in a meditation practice
Meditation to Transform Anger

Holding your hands in Dhyana Mudra as you practise this meditation helps to release anger in a healthy way. Anger indicates an imbalance of the fire element.page51_509

1  Come into a sitting position or a favourite meditation position if you have one. Do not lie down; you may fall asleep. Bring your hands together in your lap in Dhyana Mudra.
If you find it more comfortable, rest your hands on a small cushion in your lap.
Make sure your shoulders are back and relaxed.
2  Close your eyes, seal your lips and breathe gently through both nostrils.
3  Begin by remembering an incident in which you became angry or irritated. Perhaps you were late for an appointment and spotted a parking place only to see someone else grab it. Picture the incident very clearly; go over it in detail. Be particularly aware of how angry you felt. Allow yourself to relive the incident once or twice until you have created a firm mental picture.
4  Keeping your hands in the mudra, change the image. See yourself in the same situation, but remaining calm and breathing deeply. Consciously let go of your anger. Hold onto the positive image, bringing it to mind several times.
5  When you have finished, open your eyes, release the mudra and gently shake out your hands
from the wrists. Take 2–3 deep breaths before standing up.
6  Repeat regularly, until you notice your behaviour beginning to change in a positive way.


Swami Saradananda
Mudras for Modern Life: Boost your health, re-energize your life, enhance your yoga and deepen your meditation
Available from Watkins Publishing

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