Meditation is about thought-acceptance. It’s not about clearing your mind. It’s about accepting and not being chained by your mind.
There are a few tools that help you to achieve this level of thought-acceptance. The two that I want to talk about today are breathing and mudras.
The lotus mudra and lotus meditation are two of my favorite ways to expand my breath capacity. Expanding your lung capacity brings more oxygen into your body, improves your focus, stamina and overall health. Oxygen is fuel, the more fuel you have, the better you will be.
Metaphysically, the lotus mudra/meditation (pictured to the right) brings healing energy into your hands.
Mentally, it trains your mind to focus, have patience and avoid distractions.
How to Do It.
Sit comfortably, but straight – no slouching! Make sure that your head and neck are straight. If you are new to meditation, it helps to look in a mirror at first until you understand proper alignment.
Place the bottom of your palms together with the sides of your thumbs touching one another and the tops of your pinky fingers touching each other. This creates a lotus or cup shape out of your hands. Keeping your hands in this position, place your thumbs directly under your nose, slightly away from your face.
You should be able to feel your breath on your thumbs. Close your eyes 3/4 of the way focusing your attention on the center of the lotus mudra.
Now inhale slowly, imagining that you are pulling energy up from the center of the lotus. Take a full, deep diaphragmatic breath in through your nose. Do not lift your shoulders or expand your chest. Only engage your diaphragm.
If it helps, silently count off each second you inhale. Try to take at least a 10 second inhale.
After you’ve completed your inhalation, be still. Allow your breath to float in your body for another 10 seconds. Don’t think of it as holding your breath – that creates unnecessary tension within your body. Instead, imagine the breath floating through your body and energizing your system as it does.
After 10 seconds, silently count off a 10 second exhalation. Exhale through your nose. Your exhalation carries positive energy. Be conscious of that when you feel your breath connect with your lotus mudra. You are pouring the positively charged energy of your breath into your hands.
Repeat the cycle of inhalations and exhalations for at least 3 minutes. If you’re more experienced, go up to 11 or 21 minutes. If you get dizzy, pull your chin in as if to create a double chin. This will help to offset the dizzy feeling.
The more comfortable you get with the breathing exercises, the longer your breathing cycles can be. If you can only inhale for 5 seconds and hold it for 2, that’s okay. The more you practice the more you will increase your lung capacity.
When to Do It.
I love to do this meditation in the middle of the day when I’m feeling muddled. It gives me energy and helps me to put things into perspective.
Let me know if you decide to try the lotus mudra/meditation. I’d love to hear about your experiences.