In our last episode of our podcast Radiant Sutras Radio we talked about Meditation for a Calm Heart, for you to have in your tool kit during the holidays, or really just any moment in time when your allowing fear to take over.
Yogi Bhajan's comments for this meditation are: The proper home of the subtle force, prana, is in the lungs and heart. The left palm is paled at the natural home of the prana, creating a deep stillness at the point. The right hand that throws you into action and analysis is placed in a receptive, relaxed mudra and put in the position of peace. The entire posture induces the feeling of calmness. It technically create a still point for the prana, at the heart centre.
Emotionally, this meditation adds clear perception to your relationships with yourself and others. If you are upset at work or in a personal relationship, sit in this meditation for 3 to 15 minutes before deciding how to act. Then act with your full heart. Physically, this meditation strengthens the lungs and heart.
Sit in easy pose (crossed legs), with a slight neck lock (chin into the chest).
Your eyes are 1/10th open looking straight ahead.
Place the left hand on the centre of the chest at the heart centre. The palm is flat against the chest, and the fingers are parallel to the ground, pointing to the right. Make Gyan Mudra with the right hand (touch the tip of the index finger with the tip of the thumb). Raise the right hand up to the right side as if giving a pledge. The palm faces forward, the three fingers not in gran mudra point up. The elbow is relaxed near the side with the forearm perpendicular to the ground.
Concentrate on the flow of the breath. Regulate each bit of the breath consciously. Inhale slowly and deeply through both nostrils. Then suspend the breath in and raise the chest. Retain it as long as possible. Then exhale smoothly, gradually, and completely. When the breath is totally out, lock the breath out for as long as possible.
continue for 3-31 minutes.
To end inhale and exhale strongly 3 times. Relax.
I hope this helps you get through the holidays with joy and peace.