Smoke Out, Light In
The following simple breathing and visualizing exercise will help you relax and eliminate stress and negative feelings.
- Imagine that all your negative energy, mistakes, misunderstandings, and emotions are black smoke that you expel from your body while you exhale completely.
- While inhaling, imagine that all the positive energy of the universe is a pure, white light that you are taking in to every cell and atom of your body with the breath. Take a few moments to enjoy this clear, white light.
- If you feel comfortable, use every breath to inhale light and exhale black smoke and negative energy.
- If you are distracted by other thoughts, simply observe them without becoming emotionally involved while transforming them into black smoke and breathing them out.
Source: Buddhanet.net - Guided Meditations - Teaching Resource
Mudras are sacred ritual gestures or hand positions that influence the body's energy and help the individual to achieve higher consciousness. They are used in conjunction with an asana or mantra to enhance the practice.
Gyan mudra is effective for treating mental disorders, developing the intellect and sharpening memory. It also imparts happiness.
Join the tips of your index finger and thumb while keeping the other three fingers together and outstretched.