Abhaya Hrdaya Mudra: Courageous Heart Mudra
Abhaya hrdaya mudra is the courageous heart mudra. Going through the pain of grief is one of the most discouraging, disheartening experiences imaginable. In grief, we can all use a bit of extra courage. Courage gives us the ability to face and move through pain, uncertainty, fear and hardship. Courage does not change the situation, but it can help us withstand it. You did not choose this, but here you are. There are days when it seems that every ounce of effort you can muster is required simply to get out of bed. There are times when it seems to take all your strength and energy to open your eyes, to face the day, to face the mirror, to face the empty house, to face the rest of the world as it moves on and on, to face the pain of your beloved’s absence. Again. And then again. And again the next day. The next week, month and year. And again the year after that. Thinking of a lifetime without them can be petrifying.
You might try forming abhaya hrdaya before getting out of bed each day, before getting out of the car to go in to work, before going into a grocery store or other public place, before any activity that you know will trigger memories, grief and pain. It will not make grief go away, but perhaps your strength can be buoyed a bit and your energy lifted, which may help you get through a difficult undertaking, whatever it might be.
Abhaya hrdaya mudra nurtures the heart as well as the lungs—which are greatly affected by grief. In Traditional Chinese Medicine, grief is the emotion of the lungs. Many grieving people have the sensation of being unable to breathe fully; sometimes you might unconsciously hold your breath until you find yourself gasping for air, not even realizing you weren’t breathing. I remember that sensation well, being unexpectedly startled by the sudden need for air, as if I had been underwater, my lungs hurting from the lack of breath. This can be jarring, but is a common occurrence for many when swimming in the vast sea of grief.
The primary way that prana, the universal life force known in Chinese Medicine as Qi (pronounced chee), and in Japanese traditions as Ki (pronounced kee), enters our being is through the breath. It comes into our lungs with each inhalation and is dispersed throughout the physical body as well as throughout the other koshas as appropriate. Oxygen is carried through the physical body by the circulatory system, but prana can and does permeate all the bodies, physical as well as subtle. Not only does prana, energizing, life-giving force, move throughout, but it can be directed to the specific places we send it. This is what yoga teachers are talking about when they say strange things like, “Breathe into your side body (or your intercostal muscles, or your hamstring, or your hip flexors)…” or, “Direct the breath to the place where you feel your edge.” We can tell the prana where to go to help us in the places we need it most. When the lung function is compromised, reduced or out of balance due to nearly anything—stress, illness, emotional imbalance, and, of course, grief and sadness—our ability to receive, as well as direct, prana is also thereby diminished.
Abhaya hrdaya also supports the digestive system. Interestingly, the large intestine is the partner organ to the lungs in the system of Chinese Medicine, and acts as the yang to the yin of the lungs. In grief, digestive function can be greatly impaired. Each person experiences these effects individually, but a grieving person’s appetite and the ability to tolerate or digest food is almost always affected, therefore resulting in further imbalance and undesirable effects to the rest of the body’s systems.
Emotionally, abhaya hrdaya mudra helps to bring a sense of calm and strength. It reduces fragmented thoughts and restores a sense of wholeness to weakened or scattered energy. It also helps to reduce nightmares and soothe a troubled mind. A powerful energy conductor, this mudra is supportive and restorative when you feel exhausted, fearful, devitalized, nervous, and out of control.
To form the mudra, cross the wrists at the chest, with the backs of the hands touching, right hand closest to the body. Interlock the index, middle, and little fingers. Connect the tips of the ring fingers to the tips of the thumbs on both hands, forming two rings.
To apply the mudra, bring the formed mudra to the chest, pulling downward gently but firmly, rooting the mudra at the base of the sternum. This mudra allows energy to descend from the head to the lower body, creating a sense of deep groundedness and security in body and mind.
Notice any sensations you experience while holding this mudra. Follow the descent and movement of energy as it flows through the koshas. Breathing normally, hold the mudra for five to 45 minutes.
As always, with this or any mudra or other practice, you may wish to write about your experiences in your journal, or record them in another medium through art, or by talking with a trusted friend or support person.
You might try forming abhaya hrdaya before getting out of bed each day, before getting out of the car to go in to work, before going into a grocery store or other public place, before any activity that you know will trigger memories, grief and pain. It will not make grief go away, but perhaps your strength can be buoyed a bit and your energy lifted, which may help you get through a difficult undertaking, whatever it might be.
Abhaya hrdaya mudra nurtures the heart as well as the lungs—which are greatly affected by grief. In Traditional Chinese Medicine, grief is the emotion of the lungs. Many grieving people have the sensation of being unable to breathe fully; sometimes you might unconsciously hold your breath until you find yourself gasping for air, not even realizing you weren’t breathing. I remember that sensation well, being unexpectedly startled by the sudden need for air, as if I had been underwater, my lungs hurting from the lack of breath. This can be jarring, but is a common occurrence for many when swimming in the vast sea of grief.
The primary way that prana, the universal life force known in Chinese Medicine as Qi (pronounced chee), and in Japanese traditions as Ki (pronounced kee), enters our being is through the breath. It comes into our lungs with each inhalation and is dispersed throughout the physical body as well as throughout the other koshas as appropriate. Oxygen is carried through the physical body by the circulatory system, but prana can and does permeate all the bodies, physical as well as subtle. Not only does prana, energizing, life-giving force, move throughout, but it can be directed to the specific places we send it. This is what yoga teachers are talking about when they say strange things like, “Breathe into your side body (or your intercostal muscles, or your hamstring, or your hip flexors)…” or, “Direct the breath to the place where you feel your edge.” We can tell the prana where to go to help us in the places we need it most. When the lung function is compromised, reduced or out of balance due to nearly anything—stress, illness, emotional imbalance, and, of course, grief and sadness—our ability to receive, as well as direct, prana is also thereby diminished.
Abhaya hrdaya also supports the digestive system. Interestingly, the large intestine is the partner organ to the lungs in the system of Chinese Medicine, and acts as the yang to the yin of the lungs. In grief, digestive function can be greatly impaired. Each person experiences these effects individually, but a grieving person’s appetite and the ability to tolerate or digest food is almost always affected, therefore resulting in further imbalance and undesirable effects to the rest of the body’s systems.
Emotionally, abhaya hrdaya mudra helps to bring a sense of calm and strength. It reduces fragmented thoughts and restores a sense of wholeness to weakened or scattered energy. It also helps to reduce nightmares and soothe a troubled mind. A powerful energy conductor, this mudra is supportive and restorative when you feel exhausted, fearful, devitalized, nervous, and out of control.
To form the mudra, cross the wrists at the chest, with the backs of the hands touching, right hand closest to the body. Interlock the index, middle, and little fingers. Connect the tips of the ring fingers to the tips of the thumbs on both hands, forming two rings.
To apply the mudra, bring the formed mudra to the chest, pulling downward gently but firmly, rooting the mudra at the base of the sternum. This mudra allows energy to descend from the head to the lower body, creating a sense of deep groundedness and security in body and mind.
Notice any sensations you experience while holding this mudra. Follow the descent and movement of energy as it flows through the koshas. Breathing normally, hold the mudra for five to 45 minutes.
As always, with this or any mudra or other practice, you may wish to write about your experiences in your journal, or record them in another medium through art, or by talking with a trusted friend or support person.
Mritsamjivani Mudra, also known as Apan Vaya Mudra: Life Saving Gesture
Mritsamjivani mudra, also known as apan vayu mudra, translates in English as “life-saving gesture,” and directly supports the overall health of the heart. The mudra helps to regulate blood pressure and to improve circulation. For those suffering from pain in the heart and chest area, or changes in blood pressure following any kind of grief or loss, this mudra is highly recommended. Those not dealing with grief, but who have heart concerns, blood pressure and circulatory problems may also benefit from this mudra. Many believe this mudra can literally save a person’s life after a heart attack and can heal the heart of chronic disease on all levels. Energetically and spiritually, this mudra encourages self-care and deep inner reflection.
To form the mudra, bring the tip of the index finger to the base of the thumb. Touch the tips of the middle and ring fingers to the tip of the thumb. Extend the little finger outward.
To apply mritsamjivani mudra, form the mudra with both hands and allow the hands to rest lightly on the thighs as you sit comfortably. The hands may be separate, with a hand resting atop each thigh, or you may choose to bring the hands together, crossing or otherwise joining the little fingers as is comfortable for you, bringing the fingernails of the middle and ring fingers of both hands together to touch lightly. You may hold the mudra in the lap or at the heart center--see photo below.
It is suggested that the mudra be held from five to 45 minutes as is comfortable. As you hold the mudra, notice any feelings which may arise, particularly those which may be centered in the area of the chest. You may experience, lightness, spaciousness, an energetic or emotional softening of the heart center. You may feel movement of the heart energy as the vortex, the whirling motion of the chakra. Each person’s experience is individual. You may wish to write about your experiences with this or any mudra in your journal, tracking the use of each mudra and any thoughts, experiences, or changes that may occur with your mudra practice.
To form the mudra, bring the tip of the index finger to the base of the thumb. Touch the tips of the middle and ring fingers to the tip of the thumb. Extend the little finger outward.
To apply mritsamjivani mudra, form the mudra with both hands and allow the hands to rest lightly on the thighs as you sit comfortably. The hands may be separate, with a hand resting atop each thigh, or you may choose to bring the hands together, crossing or otherwise joining the little fingers as is comfortable for you, bringing the fingernails of the middle and ring fingers of both hands together to touch lightly. You may hold the mudra in the lap or at the heart center--see photo below.
It is suggested that the mudra be held from five to 45 minutes as is comfortable. As you hold the mudra, notice any feelings which may arise, particularly those which may be centered in the area of the chest. You may experience, lightness, spaciousness, an energetic or emotional softening of the heart center. You may feel movement of the heart energy as the vortex, the whirling motion of the chakra. Each person’s experience is individual. You may wish to write about your experiences with this or any mudra in your journal, tracking the use of each mudra and any thoughts, experiences, or changes that may occur with your mudra practice.
Mritsamjivani Mudra held at the heart center with both hands.
Anahata Chakra Mudra: Heart Chakra Mudra
Anahata means “un-struck,” which we can think of as a reference to the silence in the openness of the human heart. It’s what we feel when the presence of a love so deep, so wide, so expansive and open fills us so that we are unable, and have really no need to find words to describe it. When we can sit in comfortable, companionable and loving silence with another, when we can gaze deeply into the eyes of one whose heart we know so well that no words are needed to fill the space, this is what is meant by unstruck. No sound, no words. The word also reflects the truest nature of the heart which, regardless of pain, injuries, heartache, grief and sorrow, holds at its deepest center, the energy that is stronger than any hurt it might sustain.
Imagine the pure, trusting love of a heart that has never been hurt, unbroken, unbeaten, unstruck. This is the nature of the energy of the heart chakra. It’s true that our hearts get broken, and our hearts feel pain. But this isn’t the true nature of the heart. It isn’t that we’re meant never to experience hardship, pain, sorrow or fear, but rather that the nature of the heart allows us to feel, experience and to move through the pain.
Anahata chakra mudra is used to directly open the heart center. The configuration of joints and fingers creates a yantra, a sacred visual symbol, representing the essence of possibility. The shape itself, representing the gateway to the heart, allows the practitioner to visualize the potential of the heart’s capacity for compassion and love. This mudra also helps regulate breathing, bring emotional balance, improve overall heart health and acts to increase all of the practitioners healing abilities.
To form the mudra, place the right ring finger in the web of the index and middle fingers of the left hand. Crossing the left ring finger over the right, place it in the web of the index and middle fingers of the right hand. Curl the two middle fingers downward and over the ring fingers, locking them in place. The two middle fingers will be touching at the first and possibly second knuckles, depending on your fingers. Touch the tips of the index fingers, thumbs and little fingers to each other and extend outward.
To apply the mudra, hold it at the heart center while seated in a comfortable position. Allow the gaze to be soft, looking toward the center of the mudra. Notice the heart-shape the fingers have formed in the center of the mudra. When you feel calm and centered, close your eyes. Allow them to soften, and imagine the eyeballs dropping backward and down, allowing your vision to shift to an inward gaze. Allow that gaze to focus inwardly on your heart center. Imagine your gaze can see behind and beyond all pain, sorrow and heartbreak you have experienced, not only from your current grief, but all grief, all pain, all harm and hurt since you came into this body at your physical birth. Imagine that behind all of the ache and the hurt, there is an unending expanse of unbroken, unhurt, unconditional, unstruck love. This love exists eternally for you, your experiences, your loved ones, your family, your friends, for acquaintances, for strangers, even for those who may have hurt you in the past.
Rumi wrote,
Out beyond the ideas of wrongdoing and rightdoing, there is a field.
Meet me there.
When the soul lies down in that grass, the world is too full to talk about.
Ideas, language, even the phrase each other, doesn’t make any sense.
This is the field of the unstruck heart. This is the field in which your original, unchanged, unstruck heart can speak freely to you in its own voice. Imagine the field, your field, covered in soft spring grass. The color of this grass is the restful and nourishing green of the light of Anahata chakra. Lie back into that softness. Rest a while, and allow the love of your own heart-field to hold you. Notice what you see in your field. Sit up if you like; still you are held. Notice the sky, the clouds, the quality and character of the sun’s light and warmth, and whether there is anything or anyone else in the field. You may be able to sense the presence of their energy or you may visualize these others there with you. Your beloveds, animal or insect guides, beings of light or energy, other plant life, the presence of the elements. Permit whatever is simply to be. Let the nourishing, loving, supportive space of your heart-field reveal itself to you. Bask in this experience as long as you wish. When you are ready, open your eyes, release the mudra, take a few cleansing breaths, place your hands on the Earth or the floor if you need grounding. Notice how you are feeling. You may wish to write about your experiences in your journal or record them in another way creative way.
Imagine the pure, trusting love of a heart that has never been hurt, unbroken, unbeaten, unstruck. This is the nature of the energy of the heart chakra. It’s true that our hearts get broken, and our hearts feel pain. But this isn’t the true nature of the heart. It isn’t that we’re meant never to experience hardship, pain, sorrow or fear, but rather that the nature of the heart allows us to feel, experience and to move through the pain.
Anahata chakra mudra is used to directly open the heart center. The configuration of joints and fingers creates a yantra, a sacred visual symbol, representing the essence of possibility. The shape itself, representing the gateway to the heart, allows the practitioner to visualize the potential of the heart’s capacity for compassion and love. This mudra also helps regulate breathing, bring emotional balance, improve overall heart health and acts to increase all of the practitioners healing abilities.
To form the mudra, place the right ring finger in the web of the index and middle fingers of the left hand. Crossing the left ring finger over the right, place it in the web of the index and middle fingers of the right hand. Curl the two middle fingers downward and over the ring fingers, locking them in place. The two middle fingers will be touching at the first and possibly second knuckles, depending on your fingers. Touch the tips of the index fingers, thumbs and little fingers to each other and extend outward.
To apply the mudra, hold it at the heart center while seated in a comfortable position. Allow the gaze to be soft, looking toward the center of the mudra. Notice the heart-shape the fingers have formed in the center of the mudra. When you feel calm and centered, close your eyes. Allow them to soften, and imagine the eyeballs dropping backward and down, allowing your vision to shift to an inward gaze. Allow that gaze to focus inwardly on your heart center. Imagine your gaze can see behind and beyond all pain, sorrow and heartbreak you have experienced, not only from your current grief, but all grief, all pain, all harm and hurt since you came into this body at your physical birth. Imagine that behind all of the ache and the hurt, there is an unending expanse of unbroken, unhurt, unconditional, unstruck love. This love exists eternally for you, your experiences, your loved ones, your family, your friends, for acquaintances, for strangers, even for those who may have hurt you in the past.
Rumi wrote,
Out beyond the ideas of wrongdoing and rightdoing, there is a field.
Meet me there.
When the soul lies down in that grass, the world is too full to talk about.
Ideas, language, even the phrase each other, doesn’t make any sense.
This is the field of the unstruck heart. This is the field in which your original, unchanged, unstruck heart can speak freely to you in its own voice. Imagine the field, your field, covered in soft spring grass. The color of this grass is the restful and nourishing green of the light of Anahata chakra. Lie back into that softness. Rest a while, and allow the love of your own heart-field to hold you. Notice what you see in your field. Sit up if you like; still you are held. Notice the sky, the clouds, the quality and character of the sun’s light and warmth, and whether there is anything or anyone else in the field. You may be able to sense the presence of their energy or you may visualize these others there with you. Your beloveds, animal or insect guides, beings of light or energy, other plant life, the presence of the elements. Permit whatever is simply to be. Let the nourishing, loving, supportive space of your heart-field reveal itself to you. Bask in this experience as long as you wish. When you are ready, open your eyes, release the mudra, take a few cleansing breaths, place your hands on the Earth or the floor if you need grounding. Notice how you are feeling. You may wish to write about your experiences in your journal or record them in another way creative way.
Above text and photos excerpted from Yoga for Grief and Loss and The Chakras in Grief and Trauma
both by Karla Helbert
both by Karla Helbert