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Breathing, Meditation, Yoga & More / How do I get out of my head?

Mindfulness Meditation & Yoga Tools to help during COVID-19



A simple definition of a mudra is a small action with the hands. Mudras are used in meditation and yoga to help guide the flow of energy in the subtle body to help focus the mind and go inward.  Some popular yoga and meditation mudras are provided in the tabs. There are many others.



Palms together in prayer at the heart center connects the right and the left hemispheres of the brain. Connection to a higher power.


Normally used at the beginning and end of yoga and meditation practices.



undefinedCalms the mind. Use to improve concentration and sharpen memory. Probably the most well-known and often used mudra in yoga. 

Four-part breathing exercise

Inhale through the nose, exhale through the nose. Inhale through the mouth, exhale through the mouth. Inhale through the nose, exhale through the mouth. Inhale through the mouth, exhale through the nose. Repeat.




Bring your hands together with your fingers interlaced.

Extend your index fingers.





Take Lion's Breath.undefined

Inhale deeply through the nose. Open your mouth wide and stretch your tongue out, curling its tip down toward the chin, open your eyes wide, contract the muscles on the front of your throat, and exhale the breath slowly out through your mouth with a roar.

undefinedMiddle and ring finger touch thumb.  Index and pinky finger straight. 

Assists digestion, removal of toxins, relieves bloating.




Breath of Fire (not for beginners):

Breathe through your nostrils and pump in your stomach on the exhale. The inhale will happen naturally. 


undefinedBring your hands facing upward into your lap. Right hand on top. Thumps touch at the tips to form a triangle.

Aids concentration.

Balances right and left sides of body.

Quiets mind. 



Repeat the Prayer of Light.

1. Sit comfortably.

2. Close your eyes.

3. Direct thoughts and feelings of complete well-being and unconditional love to yourself.

4. After you’ve directed loving-kindness to yourself during enough sessions to begin feeling joy, choose a close friend or relative and direct loving-kindness to them.

5. Direct loving-kindness to a neutral acquaintance.

6. Direct loving-kindness to someone you don’t like.

7. Move outward until you’re sending loving-kindness to the universe.



Known as the mudra of patience. Touch the tip of the middle finger to the thumb tip.  The rest of the fingers are straight.

Good for patience, focus, and alertness.

Gazing Meditation

Fix your gaze on an external object, typically a candle, image or a symbol. Start with your eyes open and then close them. With eyes closed, keep the image of the object in your mind’s eye.

undefinedRing finger and pinky finger touch thumb.

Reduces lethargy and nervousness. Activates root chakra for grounding.


Focus on the Root Chakra

1. Sit comfortably.

2. Breathe evenly and steadily.

3. Close your eyes and concentrate on the root Chakra (Muladhara) and chant Lam.