A Mudra is a symbol or gesture extensive~ practiced along with Bandha in the Hatha YogatechniQues. The following are a few practices. which produce tranQuiliry:
Hridaya Mudra
Procedure
Sit inany comfortable position. Place the tips of the index fingers at the root of the thumbs, and join the tips of the middle and ring fingers to the tips of the thumb so that they are placed side by side. The little finger remains straight. Place the hands on the knees with the palms facing upward.
Benefits
Hridaya mudra may be practiced during emotional conflict and crisis 4.
Shambhavi Mudra
Procedure
Sit inany comfortable meditative position. Close the eyes and relax the whole body. Slow\)' open the eyes and look ahead at a fixed point. Next look upward and inward focusing at the centre of the eyebrows. Hold the gaze for few seconds.
Shambhavi Mudra
Benefits
It calms the mind, removing emotional stress and anger.
It also helps to develop concentration, mental stability and the state of being beyond thought 4.
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Hridaya Mudra
Shambhavi and Yogamudra calms the mind, removing emo- tional stress and induces tranquility.
Yoga Mudra
Procedure
Sit in Padmasana. Place hands on the back and catch hold of one wrist with another. Inhale slow\y and feel the breath gradual!)' rising from base of the spine (mooladhara) to the mid-eyebrows (ajna chakra). Retain the breath for a few seconds and concentrate on mid eyebrows (ajna chakra). Exhale slowly while bending forward.
synchronizing the movement with the breath so that the forehead just touches the floor as the air is ful\y expelled.
Simultaneously. feel the breath gradually move downwards. Exhale and refrain from breathing for a while;
concentrate on base of the spine. Inhale. Raise the trunk to the vertical position and be aware of the breath moving upwards. Repeat for 3-10 rounds.
Benefits
It relieves anger and tension, inducing tranQuility. and develops awareness and control of psychic energy 4.
Yoga Mudra
Post Tsunami trauma Management
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Yoga Nidr;r.
Yoga Nidra. which is derived from the Tantras, is a powerful techniQue in which one can learn to relax conscious\}'. It is a systematic method of inducing complete physical. mental and emotional relaxation.
It is the science of relaxation which enables one to dive deep down into the realms of the subconscious mind.
thereby releasing and relaxing mental tensions and establishing harmony in all facets of one's being s.Yoga Nidra provides effective symptomatic relief, alleviates depression and long standing anxiery. and helps the sufferer to recognize and accept his condition and evolve the best possible outlook towardsit. The Yoga Nidra state appears to reflect an integrated response by the hypothalamus, resulting in decreased sympathetic (excitatory) function. It alters the circulating levels of the stress hormones. adrenaline and cortisol. During Yoga Nidra the organs and systems of the body attain deep.
physiological rest and the body's powerful inherent.
regenerative mechanisms are set in motion. As a result.
body tissues are physiological\}' braced against stress.
becoming less susceptible to its harmful influences s.
Preparation Relaxation Resolve
Rotation of consciousness Body awareness Breathing
Sensations Inner space
Story visualization
Eyebrowt:fentre/ Om visualisatio~' Movement in time Resolve Finish
Yoga Nidra also plays an important palliative role in the fields of rehabilitation where intractable pain, loss of motivation and psychological depression pose major barriers in conventional treatment.
The stages of Yoga Nidra . Shavasana, with instructions not to move or go to sleep
Body/Om, inner silence, Om!breathing Make own resolve
Various parts of the body - outer and inner Body/floor, body/mirror, body/skin
Abdomen, chest, throat and nostril. Using mental control restrict inspiration to single nostril only. Use nostrils alternately.
Heaviness/lightness, cold/heat, pain/pleasure
Space in front of the eyes and forehead; chidakasha; colours and patterns;
ocean, well; spontaneous thought, meditation'
Park/temple; mountain; floating body; well/ocean; eyebrow center/ Om/Golden egg; well/golden egg
Circles ofOmcentred between the eyebrows
A backwards review of the events of the day Repeat resolve
Breathing, body and room awareness
Dhyana
(Meditation):Meditation is wide!}' practiced though the process of concentration is sometimes misinterpreted as Meditation.
In fact the process of Dharana is concentration and Meditation is complete absorption in the process of concentration.
Breath Awareness: It is a preparatory phaseof meditation and a process of concentration. One can,by sitting at a comfortable posture (Padmasana or Vajrasana) and by
closing the eyes. concentrate on the breathing process - inhalation and exhalation. There is no need to alter the breathing pattern.
Om Meditation: It is a classical method of concentration. Sit comfortab!}'. Ifyou cannot sit for a long periodyou can sit in chair or even lie down. Gaze at a symbol of choice, say the symbol Om, from a minimum distance of three feet. Look at the symbol. After some time, say after one minute. close the eyes and visualize the symbol at the mental level. Onceyou feel that the mental c1ari!y has disappeared, open your eyes and see the Om again.Try to notice all the aspects of Om - its size, colour, contour, and shape etc., and record it in your mind. Close the eyes and visualize the symbol at the mental level. Repeat this practice several times.
In time, you will be able to visualize the symbol better and better at the mental level. You will reach a stage where there is no need for external object, butyou . can visualize the same. You will final!}' attain a stage
whereyou get absorbed in the process, forgetting every
thing about the external world. This is the real state of meditation.
The ultimate aim of Yogic practices is to make a trauma victim strong enough at the mental level to withstand the agony of the incident. Yoga helps one to focus and to experience one's capacity to overcome the dualities of the life in a balanced way.
All what is neecied in such a disaster is the mentali!y to accept things as they come. whatever there may be.
For such acceptance. the mind should be well prepared and on!}' Yoga can prep£lrethe mind to that extent.
Meditation is the practice which provides tranquility and at the sametime makes one to have positive attitude towards life.
The ultimate aim of yogic practices is to make a trauma victim strong enough at the mental level to withstand the agony of the incident.
Post Tsunami trauma Management