Centering & Grounding Process

1. Ground: Ground into your body by feeling your feet on the floor and the space you take up physically.
2. First Mudra: Hold your thumbs lightly in your palms with your finger wrapped around it in a light fist. Either rest your hands by your sides or in your lap with palms facing down. 

3. Even Ratio Breath: Inhale through your nose for a count of 4, and exhale through your mouth for a count of 4 to center yourself.
4. Observe: Step back from the emotion to experience it objectively (choose one or two):

• Name your negative emotion (shock, disappointment, anger, fear, defensive, shame, guilt, confusion, avoidance).
• Notice where the emotion 'lives' inside your body (legs, belly, chest, shoulders, throat, jaw, head, etc.) and the physical sensations (hot, trembling, tight, etc.).
• Notice your internal reaction (tightening up, clamping down, turning away, covering up, laughing off, etc.)
• Does the emotion or reaction have a color, texture, sound, or other physical characteristic you can name? (dark, sticky, sharp, dissonant) 

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What Happens Next? 

​1. How can you transform negative emotions into acceptance and understanding?
​2. As you consider your experience later, you may want to practice a mudra depending on the emotions and situation.

Hasta Phula Mudra
Encourages your heart to stay open and receptive

Svasti Mudra
Encourages strong boundaries

Vaikhara Mudra
Encourages self-preservation and protection