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.
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):
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)
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.
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 |
