Merudanda

Instructions

1. 01

   Choose a comfortable position Sit on a chair, cushion, or floor with the spine comfortably upright. You may also practise lying down if sitting is uncomfortable.

2. 02

   Relax the upper body Soften the shoulders, jaw, face, elbows, wrists, and hands.

3. 03

   Prepare both hands Rest the backs of the hands or wrists comfortably on the thighs or knees, unless the mudra uses another position.

4. 04

   Form the mudra Keep hands relaxed and spine natural. Use only light contact; do not squeeze or strain the fingers.

5. 05

   Keep unused fingers relaxed Let the remaining fingers extend or curve naturally without forcing them straight.

6. 06

   Set your attention Close the eyes or soften the gaze and notice the sensation of the hands and the natural rhythm of breathing.

7. 07

   Breathe steadily Breathe slowly and naturally Keep the breath smooth and unforced throughout the practice.

8. 08

   Hold comfortably Maintain the mudra for the listed duration. Release earlier if you feel hand, wrist, or arm discomfort.

9. 09

   Release Separate the fingers gently, relax both hands, and take one or two natural breaths before moving on.