of mudras inspired by the mudras* in the photo; be adventurous if you are new to mudras; try both, or at least one.
Of course, you can also do asanas (a posture practice) first, then sit in any asana comfortable.
If you like, please follow my instructions:
Sit in mountain pose (come to the front of the chair and sit tall or just sit comfortably - whatever works for you (shoes off perhaps if you like):
- Knees and feet may be hip wide apart, feet parallel
- If possible keep 90% angles at the ankles, knees, and hips
- Inhale raise your toes and exhale bring them back to the floor (this increases the contact between feet and floor and stretches your lung/neck reflexes)
- feel the contact between the sitting bones and the chair
- you may want to check in with your shoulders squeeze them to up to your ears (on the inhale and roll them back and down on the exhale (you can do this a couple of times; this will most likely open your chest and free your neck
- now rub our hands to warm them up a bit
- Please pick one mudra and shape both hands respectively and rest them on the thighs palms facing the ceiling or any way they comfortable (all our bodies have unique histories)
- You may want to bring your focus (chitta) to the finger tips touching
- Take a few deep breaths then
- MEDITATE for a few minutes with your eyes closed or gently focusing on a point in front of you on the floor..
- Coming Out When you are ready to come out take a few deep breaths inhaling through the nose (if available) and exhaling through the mouth on a ha sound...and shake out your wrists, and stretch you body a bit and slowly return to activity..
- (You also may want to consider journaling about your experience, possible insights)