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5 Simple Mudras For Anxiety And Fear

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Mudras for anxiety and fear image

Negative emotions are hard to avoid especially during uncertain times and crisis situations. If we don’t know how to deal with them they become pretty destructive and may bring unpleasant circumstances such as exhaustion and even physical illness. Anxiety and fear are the most common emotions that we feel during difficult times. But what if I told you that relief from these emotions is right at your fingertips? Yes, you read it right! In this article, I will share with you 5 simple yet effective mudras for anxiety and fear that will help you to find inner harmony, to get rid of obsessive feelings, and even heal emotional pain.

Read on!

Fear And Anxiety As Energy Disorders

Almost everyone on this planet is sometimes accompanied by an uncomfortable feeling of anxiety and/or an incomprehensible fear of something. If these are momentary emotions, they pass quickly and do not cause much harm. But if such emotions are kept in the head steadily, regularly spoil your mood, and exhaust you, then they become a problem. There can be different reasons for that. However, most often the problem is related to your chakras – most likely, either Manipura or Sahasrara. Let’s dive a little deeper into this!

Manipura (Solar Plexus) Chakra

It is responsible for will power, personal power, motivation, and inner potential.

Manipura is mainly Associated with the digestive system: the stomach, gastrointestinal tract, small intestine, but also with the upper part of the kidneys, adrenal glands, liver, spleen, and spine at the level of the Manipura chakra itself.

Solar Plexus chakra is connected to ring finger and middle finger.

Sahasrara (Crown) Chakra

It is responsible for our connection with the Universe, God, the Higher consciousness. Therefore, when we feel fear it is an indication of the disconnection with the Divine. You see, when we are connected with God, we feel so aligned with our Divine nature that we cannot feel any negative emotions, especially anxiety and fear. What do you have to worry about if the Universe has your back? What do you have to be afraid of if God is surrounding you with His presence?

That is why when we feel anxiety and fear we should focus on reconnecting with the Divine.

The Crown chakra is directly connected with the head, and when there is an imbalance in the Sahasrara chakra, you may experience psychosis and headaches. When the disconnection is very big, people may even have epilepsy and experience the excessive use of psychoactive substances.

Sahasrara is connected to the thumb. Also, it has a connection to the center of the palm.

What Is Mudra?

Mudra” can be translated as “seal”, “mark”, or “gesture”.

Mudras are symbolic gestures often practiced with the hands and fingers.

Connecting the fingers in certain combinations, you can activate the meridians and direct energy throughout the body, restore the flow of energy, and eliminate “breakdowns” in diseased organs.

How to Choose the Right Mudra for Anxiety And Fear?

To understand what mudra will help you, you should be clear about what emotion you’re dealing with and what caused it. Then read the description of the mudras below and determine the most suitable ones for yourself. Note that each mudra has a specific orientation, so study it in detail before performing the gesture as a therapeutic method. Usually, people use 3-5 mudras, each of which should take 7-10 minutes to complete.

5 Mudras For Anxiety And Fear

#1 Abhaya Mudra

Abhaya mudra image

This mudra is also called “a gesture of fearlessness”. It helps to acquire fearlessness, self-confidence, and find inner strength. This mudra strengthens the psyche and helps to take a stable position in life. It represents protection, peace, and the dispelling of fear

The Abhaya mudra encourages the acquisition of inner strength. The gesture symbolizes patronage and benevolence and does not promise the appearance of aggression in a person. On the contrary, it becomes stronger in order to help the weaker ones.

How to perform Abhaya mudra:

  1. Bend your right arm at the elbow and position it so that the palm is parallel to the chest.
  2. Turn the palm outward from yourself, straighten the fingers so that they look up.
  3. Stick out your thumb so that it goes a little apart from the others.

You can perform mudra with one hand or both. You need to keep your hand in the air, do not lower your palm and do not raise it too high.

#2 Shield of Shambhala

Shield of Shambhala Mudra Image

This mudra effectively protects from negative energies and helps to recover your strength. It can also provide vitality, create a calming effect, and bring inner peace.

Shambhala is a legendary country. It is inhabited by enlightened beings. It is connected to the Highest principle, and therefore inaccessible to the forces of evil. If you feel unprotected or oppressed by others, this mudra is designed for you.

How to perform the Shield of Shambhala Mudra?

The hand positions are reversed according the gender.

For women:

  1. Clenched your right hand into a fist and hold your palm facing down, against the Solar Plexus area.
  2. Press your left palm against the right fist. The open palm should always face upwards.

This position is held for five to twenty minutes and used in conjunction with conscious breathing.

For men:

Clench your left hand into a fist and press against the right palm, remembering to hold the hands in the same area.

#3 Anjali Mudra

Anjali Mudra Image

Anjali means “offering,” and in India, this mudra is often accompanied by the word “namaste.”

Without a doubt, Anjali mudra is known to almost everyone, but not everyone knows the true purpose of this gesture.

Anjali mudra helps to find balance, restore harmony, and create energy balance in the body. It also gives a sense of peace and calmness.

If you need to collect your thoughts, Anjali mudra can also provide invaluable help. Also, this position of the hands indicates respect for the surrounding creatures and unity with them. It is considered a greeting.

How to perform Anjali mudra?

  1. Place both hands at the level of the Anahata (Heart) chakra.
  2. Put your hands together so that each finger adjoins the corresponding one on the opposite hand.
  3. Tilt your head slightly and say “Namaste”.

#4 Ardhapataka mudra

Ardhapataka mudra image

Ardhapataka means ‘half-flag’.

The ardhapataka mudra eliminates the hassles due to the opening of the energy centers throughout the body and releases inner energy.

This mudra represents the banks of a flowing river upon which the bridge between spiritual and material can be build.

Through an open palm, the energy flows can be directed to the world, which will supply you with life forces from the outside upon your return. Due to this exchange of energy, you can get rid of your problems, worries, and fears.

How to perform Ardhapataka mudra:

Hold your palms flat. Then bend your ring and pinkie fingers inward while extending your index and pointer fingers. 

#5 Varada mudra

Varada mudra image

This mudra symbolizes the dispensing of boons. It helps to get rid of guilt, tension, toxic emotions, such as anger, resentment, or envy. Also, this gesture helps to clarify thoughts, it gives ease, allowing you to get rid of dissatisfaction with yourself. If you are frustrated with people, Varada mudra can help you understand and forgive them, helping you develop compassion.

How to perform Varada mudra:

  1. Come to a stable sitting posture with an upright spine.
  2. Rest your hands on your knees.
  3. Turn the left palm to face forward and point the left fingers downwards.

Hold Varada Mudra for as long as it feels comfortable, throughout a meditation.

How and when to practice mudras for anxiety and fear?

Find a quiet, deserted place where no one will disturb or distract you.

The most suitable position for concentration is the Lotus position. If this position is uncomfortable for you, then you can take any other sitting position, you can even squat or sit on a chair.

The neck should be shifted slightly back.

In whatever position you are sitting, the main point is a straight back. Try not to slouch.

The optimal time for mudra practice is in the morning, immediately after waking up, and in the evening, before going to bed.

It is very good to chant mantras when performing mudras. Mantra chanting helps to concentrate and calm the nervous system.

The Bottom Line

Mudras for anxiety and fear are designed to lower your stress level and provide the support you are looking for during difficult and uncertain times. By making these mudras for anxiety and fear a part of your daily routine, you will increase your energy level and feel more confident, centered, and protected.

Remember that inner peace creates outer peace. Therefore, by performing mindfulness we are creating a peaceful space not just for ourselves but also for those around us.

Katya Ki is the Founder of SOLANCHA Magazine, a Metaphysical Expert, a Reiki Master, and Human Rights Attorney. She has been studying Eastern metaphysics, cosmology, and esotericism for almost 20 years now. And she's still discovering new knowledge, which is hidden in ancient teachings. During her pilgrimage to the monastery of Saint Catherine in Egypt, she discovered the SOLANCHA System. This is how the SOLANCHA journey started!

Yoga

Jnana Mudra: a Powerful Technique For Activating Your Crown Chakra

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Powerful Technique For Activating Your Crown Chakra Image

Jnana mudra is one of the most widely used mudras in meditation practices, in Buddhism, yoga, and even in the martial arts of the East. The Buddha’s hand performing the Jnana mudra at the heart level is a symbol of openness to the whole universe. Being a gesture of openness to new things, this mudra also symbolizes the true knowledge of existence.

In this article, we will share with you what Jnana mudra is, what its benefits are, and how to practice it.

What Is Mudra?

Mudra‘ can be translated as ‘gesture’. Hence mudras are symbolic gestures practiced with the hands and fingers.

Connecting the fingers in certain combinations, we can activate the meridians and direct energy throughout the body. Different positions of the fingers have the ability to close or clear the energy channels. In addition, performing this or that mudra, we affect the biologically active points of the palms and fingers.

Mudras help us to correct the direction of energy in the body, to control prana, and to improve the psycho-emotional state. Also, with their help, we can eliminate problems in the body and in the mind by pressing on particular acupuncture points.

What Is Jnana Mudra?

Jnana Mudra Practice Image

Jnana mudra is a yogic hand gesture that represents wisdom and knowledge. In Sanskrit, jnana means “wisdom” or “knowledge” and mudra means “gesture.” It is a hasta mudra, which means it is performed using the hands.

Connecting the fingers in certain combinations, we can activate the energy meridians and direct energy throughout the body, restore the flow of energy and eliminate “breakdowns” in diseased organs thus improve our health.

Different positions of the fingers have the ability to close or clear the energy channels. In addition, performing mudras, we affect the biologically active points of the palms and fingers.

When practicing Jnana mudra, we connect the thumb and index finger. The thumb symbolizes Brahman, or universal consciousness, whereas the index finger symbolizes Jivatma or the individual self. Therefore, the connection of the thumb and index finger represents the union of the supreme and inner realities. And the three extended fingers represent the three gunas that must be overcome: sattva (middle finger), rajas (ring finger), and tamas (little finger).

Each of the fingers has symbolic significance:

The index finger is associated with knowledge, wisdom, and self-confidence. It is connected to our life force.

The thumb is responsible for our ego, will, and logic. Also, this finger is associated with wisdom, mind, and awareness.

Also, it is important to know that each finger is associated with one of the 5 elements. Thumb represents the Fire element (Agni). The index finger is associated with the energy of the Air element (Vayu). Thus, Jnana mudra can be used to balance the elements of Fire and Air within the body. When we reach the balance between the Fire and Air elements within our bodies, we are able to still our mind, concentrate, and practice deep meditation.

Fingers Corresponding to the 5 Elements image

Also, the connection of the index finger and thumb allows prana to circulate freely inward, rather than dissipating outwards. By directing prana inward, we can sit in meditation for longer periods of time.

Jnana Mudra Benefits

On the subtle plane, the practice of Jnana mudra activates the Crown chakra (Sahasrara), whereas on the physical plan it helps you to harmonize biological rhythm, normalize blood pressure; eliminates anxiety and anxiety. Moreover, the regular practice of this mudra provides the following benefits:

  • helps to cope with depression and fatigue;
  • improves memory;
  • stimulates mental function;
  • helps to relieve insomnia;
  • boosts creativity;
  • develops intuition;
  • restores peace of mind;
  • enhances the connection with the Higher self;
  • lifts dull energy;
  • brightens mood.

How to Perform?

Although this mudra can be practiced in any yoga asana, it is most commonly used in a stable seated position such as easy pose or lotus pose. In Kundalini Yoga, this mudra is usually practiced with the hands resting on the knees and the elbows straight.

what is jnana mudra image
To practice Jnana mudra, follow these simple steps:
  1. Tuck your index finger under the tip of the thumb to form a circle.
  2. Extend the remaining three fingers.
  3. Rest the back of the hands on the thighs or knees, with palms facing upward.

Another variation of this mudra is to touch the tip of the index finger and thumb together, thereby forming a full circle.

When practicing this mudra, make sure your body is alert but relaxed, with little to no strain in the arms or extended fingers.

For maximum benefits, practice this mudra during your meditations for at least 15 minutes, 2-3 times per day.

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Yoga

Shanmukhi Mudra: a Simple Stress Relief Technique

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Shanmukhi Mudra Image

Shanmukhi Mudra is a simple and effective way to calm your mind, relieve stress, and restore your nervous system.

With regular practice of this beautiful mudra, it is possible even to improve vision and hearing. It also promotes the development of internal concentration and the ability to detach from external stimuli and objects of the surrounding world.

In this article, we will share with you what Shanmukhi mudra is, what its benefits are, and how to properly practice it.

What Is Mudra?

Mudra‘ can be translated as ‘gesture’. Hence mudras are symbolic gestures practiced with the hands and fingers.

Connecting the fingers in certain combinations, we can activate the meridians and direct energy throughout the body. Different positions of the fingers have the ability to close or clear the energy channels. In addition, performing this or that mudra, we affect the biologically active points of the palms and fingers.

Mudras help us to correct the direction of energy in the body, to control prana, and to improve the psycho-emotional state. Also, with their help, we can eliminate problems in the body and in the mind by pressing on particular acupuncture points.

What Is Shanmukhi Mudra?

Shanmukhi mudra is a yogic hand gesture that represents closing the six gates of perception – the two eyes, two ears, nose, and mouth. In Sanskrit, Shan means “six”; Mukhi means “face” or “gate”; and mudra, means “gesture”. Thus, Shanmukhi mudra means the ‘six-gated mudra’.

The purpose of the Shanmukhi Mudra is to symbolically shut the mind from the five senses so the mind can maintain an inward focus and get ready for meditation.

The Shanmukhi mudra practice helps the practitioner look within himself to find the very source of his being.

When all the senses turn inward and the breathing becomes harmonious, the mind calms down. As a result, you feel inner peace and now you are able to hear the voice of the Divine Self within you.

The Shanmukhi mudra practice helps you to free yourself from the domination of the senses and find the strength to take your desires, instincts, and emotions under control.

Shanmukhi Mudra Benefits

There are lots of amazing benefits the practice of Shanmukhi mudra can provide. Here are some of them:

  • Balances internal and external awareness;
  • Enhances focus and introspection;
  • Calms the mind and nervous system;
  • Clears energy blocks, giving room for easy flow of prana;
  • Relaxes and rejuvenates the eyes and facial muscles;
  • Creates a state of pratyahara;
  • Ensures the smooth functioning of the facial nerves;
  • Reduces anxiety;
  • Helps to deepen the meditation practice;
  • Alleviates vertigo problems and brings a calming effect to the head;
  • Helps to remove negative thoughts and worries;
  • Promotes clear thinking;
  • Helps Kundalini awakening.

For maximum benefit, this mudra should be accompanied by pranayama or bandhas (energetic locks). Shanmukhi mudra is commonly practiced with brahmari pranayama, also known as Humming Bee Breath. In this pranayama, the mudra enables the practitioner to focus on the inner vibration created by the humming breath.

How to Perform?

Shanmukhi mudra is usually performed in a stable, seated meditation posture such as padmasana (Lotus Pose) or sukhasana (Easy Pose).

To practice Shanmukhi mudra, follow these simple steps:

  1. Sit in the Lotus Pose or Easy Pose. Straighten the spine and align the position of the head.
  2. Bring your palms up to your face. Raise your elbows to shoulder level and place your thumbs in the ear canal, muffling external sounds.
    If you feel pain, place your fingers on the tragus of the auricle (small protrusions at the base of the auricle) and press them against the ear canal.
  3. Close your eyelids and rise your eyeballs up. Place your index and middle fingers on your eyelids so that the first two phalanges completely cover the eyeball area. Do not press on the cornea. Use your middle fingers to point your eyelids down, and use your index fingers to lift the upper parts of your eyelids up. Gently press on the outer and inner corners of the eyes.
  4. The pressure on the ears and eyes should be equal.
  5. Use your ring fingers to apply pressure evenly to your right and left nostrils. This will narrow the nasal passages, which will promote slow, deep, even, rhythmic, subtle breathing.

Practice the mudra for five to ten minutes.

The Bottom Line

As a result of turning all the senses inwards and concentrating on deep and slow breathing, the mind becomes calm. When performing this mudra, it’s common to experience:

  • a distinct sound in the ears;
  • the appearance of flashes of light and various images on the internal “screen”;
  • vibrations, thrusts, tingling, heat, or other sensations inside the body.

All these feelings are quite normal.

 

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Spirituality

Exploring Saucha: The Purity Of Mind, Speech, and Body

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Saucha image

Saucha is the first Niyama of yoga, mentioned in Patanjali’s Yoga Sutras. It can be translated as ‘purity’, ‘cleanliness’, and ‘clearness’. Saucha focuses on the purity of mind, speech, and body.

In this article, I will share with you how you can keep your mind, speech, and body pure, and how you can apply this Niyama to your daily life.

Saucha on Physical Level

When we talk about cleanliness at the body level, we mean not only the physical body but also everything that surrounds us physically: clothing, premises, personal belongings, work desk, etc.

The matter is to a certain extent a reflection of our inner state. For example, people who are not able to get rid of old things tend to live in the past.

If you look closely at the living space of any person, you can quite accurately determine what he is interested in, what his preferences are, what he lives by.

It often happens that a person’s worldview has changed but the external component – the house he lives in – still has the style, interior design objects, etc. that has a strong reflection of his old views. This contradiction of the internal and external can slow down his personal evolution and spiritual development. Therefore, it is important to monitor the correspondence of the external to the internal.

This can also happen in a reverse way. If you start changing the external component in correspondence to your future goal, your internal world will adjust to it. This is one of the main benefits of Feng Shui and Vastu – to help us create harmony and peace through external space.

Therefore, it’s good to start Saucha practice by decluttering, cleaning, and organizing your house. The cleanliness of your home will help you to develop the purity of your body and mind.

Purity of the Physical Body

detox woman image

According to Bhagavad Gita (Book 17), the purity of the body comes from the cleanliness of the body as well as from what one eats and drinks. 

Thus, the purity of the physical body includes not only external purity but also the purity of internal organs and tissues. The yogic texts pay a lot of attention to this aspect. In order to get acquainted with this topic in more detail, we need to refer to the Shatkarmas.

The Shatkarmas are a set of Hatha yoga purification techniques that are used for the preparation of the physical body for the main work of yoga towards moksha. These practices, outlined by Svatmarama in the Haṭha Yoga Pradipiks as kriya, are:

  • Neti – a nasal wash;
  • Dhauti – the cleansing of the whole digestive tract;
  • Nauli –  a self-administered abdominal massage, using only the muscles of the abdominal wall;
  • Basti – colonic irrigation;
  • Kapalabhati – also called the breath of fire – is a steady repetition of forceful exhalations followed by slightly slower inhalations.
  • Trataka – gazing at a fixed point such as a black spot or a candle flame.[.

In addition, asanas and pranayamas are also excellent tools in keeping the body clean. And, of course, the food should be healthy and sattvic.

Saucha on Speech Level

Satya Yama Image

According to Bhagavad Gita, purity of speech comes from being truthful and through the use of words that are not injurious, hurtful, or distressing to others or self. 

The purity of speech also includes the absence of profanity, abstinence from meaningless words, having a pleasant intonation, and the absence of excessive emotionality.

Pure speech is calm, full of meaning, pleasant, and understandable to anyone.

Oddly enough, but the practice of long silence (one day or more) is actually a very good tool for improving your speech. It’s due to the fact that when we are silent for a long time, we see that most situations do not require our comments, much is clear without words. Reading spiritual books and sacred texts aloud also contributes to the purification of speech.

Also, it’s very important to learn to recognize the cascade of negative emotions that prompt you to twist reality. Once you have understood and processed those emotions, your thoughts, speech, and actions can be realigned with the truth and inner wisdom. Outwardly, refrain from telling lies and speak with kindness, compassion, and clarity.

There is a beautiful Sufi saying:

“Before you speak, let your words pass through three gates.
At the first gate, ask yourself ‘Is it true?
At the second gate ask, ‘Is it necessary?
At the third gate ask, ‘Is it kind?”

Saucha on Mind Level

mindful meditation image

According to Bhagavad Gita (Book 17), purity of thoughts comes from reflection, peace of mind, silence, calmness, gentleness, and purity of being.

Through the practice of mental purity, one attains the ability to be cheerful, to be one-pointed, to control the senses, and to see the self. Hence, it is clear that mental purity means refraining from negative, low-vibrational thoughts associated with toxic emotions such as anger, lust, condemnation, greed, etc. In addition, mental purity includes mindfulness.

You may well be familiar with the phrase ‘where attention goes, energy flows’, and this is one of the keys to unlocking the sometimes seemingly big door that stands between us and realization.

Thus, to practice mental purity, we need to occupy our own mind before it is diverted in an undesirable direction. Mantras are a great tool for this purpose. By focusing on the mantra, you’re directing your mind towards the Divine. No matter what kind of negativity is around, you can repeat the mantra to yourself in any place and at any time. Also, meditation with concentration is an excellent way to become more mindful.

Asana, Mantra, Mudra

Each Niyama has asana, mudra, and mantra that help you to accept and practice a niyama more effectively. Try practicing this asana, mudra, or mantra while thinking about Saucha.

saucha niyama image

Asana

The asana associated with Saucha is Legs Up the Wall or Viparita Karani:

  1. Sit on the floor and wiggle your seat as close as possible to the base of the wall.
  2. From there lie on your back and swing your legs up onto the wall with your feet toward the ceiling. The knees should be soft with zero tension in your hamstrings. 
  3. Your legs will align directly above your hips. Your legs should feel weightless, your back relaxed, and maintaining the natural curves of the spine.

Stay here for 5-8 breaths or as long as necessary to relax, restore and cleanse the mind from distracting thoughts and toxic emotions.

This asana facilitates the drainage of the lymphatic system and helps purify the body while boosting your immune system.

Mantra

The mantra associated with Saucha is Om Aim Hridayam Namaha.

Chant this beautiful mantra 108 times to focus on bringing awareness to, and then building heat to burn through, whatever blocks you from recognizing your true, unchanging, authentic, whole, Self.

Mudra

The mudra associated with Saucha is Tattva mudra

To perform this mudra, spin your palms open toward the ceiling and place your thumbs against your palms resting your thumb pads on the knuckle pad of your ring finger. Let your four fingers rest softly together.

This mudra symbolizes the true nature of our Self and helps us to realize that our authentic essence is unchanging, that we are, in our fundamental selves, pure and whole. 

The Bottom Line

It is through purification that a person is transformed, both on the gross and subtle levels. Saucha practice makes the aura lighter and brighter. When your energy body starts vibrating on a higher level, the world around you starts vibrating in resonance with you.

Following Saucha, makes it easier to follow the rest of the vows, accelerates progress on the yoga path, and generally has a positive effect on the life of not only the practitioner himself but also his environment.

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