Gratitude Revolution: Simple Ways to Spark Joy in Your Life

pic captured by Courtney Cook

How are we already in the middle of November? I feel like October was just a blip. However, cliche it may be, I love that November is a month that we are all encouraged to practice a bit more gratitude. It goes a long way in improving our mental health and our relationships, so why not weave it into our daily routines?! If you’d like to read a little more on the topic, I love this short article from Harvard.

This month has really pushed me into a gratitude practice… if for nothing else, but saving my sanity. I’ve been solo parenting all month, I flew across the country and back with a toddler, and have been blessed by my fellow teachers with class coverage while I’ve been away and/or otherwise occupied. I’m so grateful for the family who have hosted us, fed us, and shuttled us around. I’m so grateful for the Frontier flight attendants and baggage workers who helped carry our bags and set up our stroller so I could keep Atlas sleeping and calm a little bit longer. I’m so grateful for my fellow yoga teachers who have covered class after class. I’m just really f’in grateful for it all. Even the challenging parts… because it reminds me of what I’m capable of and it reminds me of the goodness within each of us.

In the midst of our busy lives, it’s easy to overlook the power of gratitude. Yet, it is a force that can bring immense joy, peace, and fulfillment into our lives. Fortunately, gratitude is like a muscle. It just needs to be worked and strengthened with practice and use.

Here’s the Science:

Research has shown that practicing gratitude can lead to increased happiness, reduced stress, and improved overall health. When we cultivate gratitude, our perspective shifts, allowing us to focus on the positive aspects of life, even in challenging situations. It can enhance our relationships, boost our immune system, and improve our sleep quality. A Study by Emmons and McCullough found that those who practice gratitude consistently experienced greater life satisfaction and overall well-being. Studies using brain imaging techniques even found that practicing gratitude activates brain regions associated with the experience of pleasure and reward, reinforcing the idea that gratitude is a natural mood enhancer. 

Here are the Tools I Love:

1. Gratitude Journaling:

  • Set aside a few minutes each day to write down things you are grateful for. These can be specific events, experiences, people, or even simple pleasures.
  • Be detailed and specific about what you appreciate, reflecting on the nuances of each experience.
  • Writing in a gratitude journal regularly helps train your mind to focus on the positive aspects of your life.

2. Gratitude Meditation:

  • Practice mindfulness meditation with a focus on gratitude. Sit quietly, breathe deeply, and bring to mind the things you are thankful for.
  • With each breath, concentrate on a specific element of your life you appreciate. Visualize it clearly and allow the feelings of thankfulness to wash over you.
  • This practice helps you become more aware of the positive aspects of your life, promoting a sense of peace and contentment.
  • This short meditation and mudra practice is a great jumping-off point.

3. Gratitude Jar (I’ve been doing a gratitude turkey with Atlas)

  • Keep a jar and small pieces of paper handy.
  • Whenever something good happens or you feel thankful for something, jot it down on a piece of paper and put it in the jar.
  • Whenever you’re feeling down or need a boost, read through the notes. It serves as a tangible reminder of the positive aspects of your life.

4. Express Gratitude to Others:

  • Take time to express your gratitude to people around you. Write a thank-you note, send an email, or simply say ‘thank you’ in person.
  • Expressing gratitude not only strengthens your relationships but also makes you and the recipient feel good, creating a positive cycle of appreciation.

5. Gratitude Walk:

  • I’ve been doing A LOT of walking lately with the dogs and this has helped shift my mindset away from it feeling like such a chore:
  • Take a mindful walk outdoors, preferably in nature.
  • As you walk, focus on the things around you that you are thankful for – the sunshine, the sound of birds, the fresh air, or the beauty of the trees.
  • Engaging your senses in this way amplifies your sense of gratitude.

6. Gratitude Affirmations:

  • Start or end your day with gratitude affirmations. These are positive statements expressing your thankfulness.
  • Repeat these affirmations aloud or in your mind. For example, “I am grateful for the love in my life” or “I am thankful for the opportunities that come my way.”
  • Affirmations reinforce positive thinking and help shift your focus toward gratitude.
  • Add a mudra like Anjali Mudra (prayer hands) or Pushpaputa Mudra (gesture of offering)

7. Be Delighted and in Awe

  • Allow yourself to be awed every single day. Slow down and notice the beauty around you, watch a small child play in nature, etc.
  • Notice the miracles big and small
  • Relish in and delight in your experiences — the food you eat, the company you keep, the air you breathe, the views you take in.

8. Gratitude in Challenging Situations:

  • Train yourself to find something positive even in difficult situations. It could be a lesson learned, inner strength discovered, or the support of loved ones.
  • Shifting your perspective in challenging times can foster resilience and help you navigate through difficulties with a positive mindset.
  • It fills up our reserves so when we’re faced with challenging situations we are able to weather them with more ease and grace.
gratitude yoga retreat oregon
Picture from the 10th Annual Back to Nature Retreat in Oregon in 2023. Pic captured by Autumn Adams

Yoga and Gratitude:

In our yoga practice, we can infuse gratitude into every breath and every pose. With each inhale, we can invite gratitude into our hearts, and with each exhale, we can release any negativity or tension. Let’s approach our yoga mats with an attitude of gratitude, acknowledging the incredible gift that our bodies, minds, and spirits are.

As we practice gratitude, let’s inspire one another and create a positive and supportive community.

Wishing you a heart full of gratitude and a spirit at peace.

Love and Light,
Autumn

A Mudra for Letting Go: Ksepana Mudra

Ksepana Mudra is the mudra for letting go and boy did I need it this week. After a frustrating start to my week, I knew I needed a major attitude adjustment. I knew that I needed to shake off this cloud of frustration and overwhelm ASAP, so this morning I welcomed Ksepana Mudra into my meditation and asana practice. This is probably one of my favorite mudras, simply because I experience an energetic shift immediately. It’s so much easier to work through the tough stuff when we have the tools to do so!

ksepana mudra for surrender

The Mudra for Letting Go

In Sanskrit, Ksepana means to throw (away), to let go, pour off or to cast off. Ksepana mudra is the mudra for letting go of waste known as mala in Ayurveda. This waste, or mala, can be literal physical waste, toxic relationships, negative thoughts, or old habits, samskaras, and vasanas that don’t serve your highest self. I like to use this mudra when I’m feeling heavy or down or when I’m holding to tightly to expectations or my desire to be in control. I also like to practice this mudra when I’m feeling grumpy, frustrated, or overwhelmed… it’s like a tonic for the soul! Give it a go and let me know how you feel afterward.

Ksepana Mudra and Apana Vayu

Ksepana Mudra works with apana vayu, which is the down and outward flowing energy (prana) of elimination (defecation and urination), menstruation, and child birth. In addition to elmination through the large intestine, Ksepana mudra helps us remove mala through the surface of our skin via perspiration and through our lungs via expiration (the exhale breath).

Ksepana Mudra: Elements and Chakras

Mudras are often associated with specific elements according to Ayurveda’s five element theory (earth, water, fire, air and ether). Ksepana Mudra is often associated with the air element and therefore the heart chakra. What a beautiful act of self-love to say “no more, this doesn’t serve me, I’m letting it go”. After many years of practicing Ksepana Mudra it often resonates with the second chakra and the water element. I find that the imagery of water helps calm my nervous system and clears out stagnation, stress, etc. The second chakra is also very much associated with the energy of apana vayu and the act of letting go.

ksepana mudra for letting go

Ksepana Mudra Practice:

To practice ksepana mudra interlace the fingers of both hands and then release the index fingers. The index fingers are touching one another. The thumbs are crossed and the thumb pads rest, more or less, in the crook between thumb and index finger. When seated and practicing this mudra the index fingers should point down. The index fingers should point toward your feet when practicing this mudra lying down.

You can also practice this mudra in your asana practice. A flow that I like to do in a seated posture.

  1. Begin with the mudra at heart center. Index fingers pointing up.
  2. On an inhale turn the index fingers to point down and slightly away, extending the arms long toward the floor.
  3. Using the same inhale breath sweeping the arms up overhead.
  4. Exhale index fingers come to the crown of the head, to the forehead, the nose, then the lips and back to the heart like a waterfall tumbling over smooth stones.
  5. Each inhale envision vibrant, light energy flowing into your body and on your exhale let go of negativity in any of its forms.
  6. Practice a total of seven times.

mudra for letting go

Benefits of Ksepana Mudra:

Ksepana mudra helps us release negativity, frustration and suffering. Practicing the mudra, especially as stated above, creates a palpable difference in our energy. I call this letting go mudra an “attitude adjustment”.

Affirmations:

  • “I let go of what no longer serves me.”
  • “Spent energy in my body, mind, and soul flows away from me, and I thankfully accept all things that refresh me,” from Gertrud Hirsch’s book Mudras: Yoga in Your Hands. Gertrud’s book has been on my bookshelf for years and is literally my go-to book for mudras.
  • “I surrender to the flow of the Universe.”
  • “I embrace uncertainty with ease.”

If you want to learn more about Mudras and powerful meditation practices that you can combine with these symbolic hand gestures, check out my book, The Little Book of Mudra Meditations. Hope to see you on your mat or cushion soon.

Love and Light,

Autumn

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Padma Mudra: A mudra to honor your inner beauty and light

Lotus Seal

Padma mudra is known as the lotus mudra or lotus seal because it resembles a blossoming lotus. It is a beautiful mudra to incorporate into any meditation or asana practice. In Sanskrit, Padma is commonly translated simply as lotus, but my favorite translation is “sacred lotus”. The sacred lotus is a reminder of the divine within and it’s a way that we can honor our own inner beauty and light and our ability to rise above the darkness of the muck and mire.

Lotus flowers grow abundantly in South Asia and Southeast Asia. (pic by Dietmar Dorsch)

Lotus Mudra Symbolism and Imagery

Lotus symbolism and imagery is common throughout Hinduism, Sikhism, Jainism and Buddhism. A lotus flower takes root down in the muck and mud and rises up through the water to blossom unscathed at the water’s surface. You can think of the path of the lotus as the journey to enlightenment. It is the journey from the darkness to the light.

The mud and muck represent our ego, our habits, our stories, our samskaras, our vasanas, our dramas. It represents life’s challenges, our shadow, and even inertia. The water through which the lotus must rise is cleansing and purifying. It is our yoga practice and our personal development. It takes action and awareness. The lotus flower’s rise from the muck up to the water’s surface requires action, and fortitude, it is a period of growth. And the fully bloomed flower represents our fully awakened self. Pure and beautiful.

Padma mudra is often associated with the Hindu goddess Lakshmi. Lakshmi is the shakti of all types of good fortune and abundance, both spiritual and material. She graces us with the gifts of auspiciousness, grace, compassion and love.

The Lotus Mudra opens our heart chakra to receive love, grace, compassion and abundance. When I notice that I’m starting to pull away from loved ones or pull away from experiencing love I find Padma Mudra to be a helpful reminder to lean in, even if it’s a little uncomfortable. Love is always worth it.

How to Practice Padma Mudra

Lotus mudra
Padma mudra

To practice padma mudra, bring your hands to anjali mudra, or prayer mudra, in front of your heart center with the palms of your hands touching. Keep the heels of your palms touching, your pinky fingers touching and your thumbs touching as you peel the palms of your hands, index, middle and ring fingers away from one another. The three middle fingers of each hand blossom away from one another like a lotus flower in bloom. Hold the mudra for five to ten minutes although it’s perfectly acceptable to hold the mudra longer.

Two Meditation Practices for the Lotus Mudra

One of my favorite lotus mudra practices puts a little spin on the traditional mudra. Sianna Sherman calls it prayer wheel padma mudra. I personally like to add either pranayama or mantra to this version. I’ll explain it briefly below:

From a traditional version of padma mudra, you begin to spin the fingers away from your torso, you roll to the backs of the hands until the pinky fingers touch again and then come back to lotus mudra. I often incorporate this version into my Lakshmi practice and chant “Om shrim maha Lakshmyai namaha” or simply Lakshmi’s seed sound “shrim”. I will often do 27, 54, or 108 rotations.

Another Lotus Mudra practice that I’ve been feeling called to share is a moving meditation that connects the mind to the wisdom of the heart. Here you can start with the hands in Padma Mudra at the heart center. As you inhale allow the mudra to float up to your Third Eye Chakra at the center of your brows. As you exhale, allow the hands to return to the space of the heart. This mudra practice can take you out of the thinking, analyzing, judging mind and into the wisdom of the heart. I like to do this practice when I need clarity on what is best for my higher self or when I need to work on trusting my own inner wisdom which is always rooted in love.

Benefits of Padma Mudra

  • Padma Mudra helps you remember that your very essence is love, radiance, and bliss.
  • the lotus seal inspires purity and perseverance
  • Reminds you of your own inner beauty
  • It is calming to the mind
  • Opens the heart chakra to love and compassion

Affirmations for Padma Mudra

I rise above life’s challenges with ease and grace.

My inner light shines brightly.

My heart is pure.

My Mudra book is now available on Amazon. If you’re looking to expand your mudra and meditation practice it is packed with 30 mudra meditations for healing. I would be honored if you checked it out!

As always, I am here to support you. Please feel free to reach out with questions any time.

Love and Light,
Autumn

Ganesh Mudra for Courage & Confidence

ganesha mudra for confidence
Gorgeous pic of Ganesha by Pete Linforth

Hello from Bali! Yogis if you ever have a chance to make it out to Bali DO IT! It’s so beautiful. I’ve already felt the energy shift of being here AND I’ve only been here a little over a day. It’s pure magic. Since I am in Bali I figured it would be wise to teach Ganesh Mudra today.  Statues of Ganesha abound all over Bali! Some covered in moss or lichen, others adorned with flowers or mala beads, some with incense and offerings at their feet. It’s lovely. This is my third trip to Bali. Each time my energy shifts and obstacles seem to drop away…. Ganesh at work!

Mudras are shapes that you make with your hands to guide and direct the flow of prana and your awareness or intention. They’ve been around for ages and across cultures. Typically, they’re practiced in meditation, but some lend themselves well to an asana or pranayama practice.

Ganesh (also interchangeably called Ganesha), the elephant god, is the remover of all obstacles. Not only does Ganesh help us overcome life’s challenges, his mudra is for confidence and courage on our yoga journey.

hand mudra ganesha mudra for confidence

Benefits of Ganesha Mudra for Courage:

Ganesh mudra helps activate the root, navel & heart chakras. Practicing this mudra for courage helps us to trust our foundation. When we feel supported it’s that much easier for us to step into our personal power, while staying aligned with the energy of the heart. Ganesh Mudra activates the fire element and can help you act with confidence, courage, self-esteem, compassion and openness. Ganesh mudra, just as with Lord Ganesha himself, helps dispel fear, so we can achieve our hearts desires. On a physiological level this mudra releases tension in the muscles of your chest and may also stimulate activity of the heart and open the bronchial tubes.

To practice Ganesha Mudra:

Bring your left hand in front of your heart and turn your palm away from you (your thumb pointing down) and fingers bent. With your right palm facing toward you hook the fingers of your right hand with the fingers of your left hand. Elbows pointing out toward the sides. From here, with an exhale breath pull the elbows away from one another while keeping the fingers locked together (don’t let them separate). You will feel the muscles of your chest and upper arms engage. On your inhale breath release the tension. Repeat up to 8 times. You can use this mudra daily OR as needed; like when you’re feeling self doubt, fearful, or closed off from others.

Try this, come into a posture that makes you feel small and closed off, just pause here for a moment and notice the shape of your body, notice how your energy shifted. Now, sit tall and bring your hands into Ganesh Mudra and gently pull your elbows out to the side, just like described above. Then bring your awareness again to the shape of your body and how you feel holding this powerful mudra. Pretty amazing, isn’t it?! Try to become aware of how you carry yourself throughout the day. If you notice your posture becoming rounded (like when you’re at your computer or on your phone) and take a few moments to shift your energy. Give yourself a little Ganesh power up! 

Incorporate This Mudra For Confidence Into Your Yoga Practice

This mudra is easy to incorporate into a yoga practice too! Since it instills confidence and courage, I like to incorporate it into powerful poses like Crescent Lunge, Warrior 1, and Warrior 2, especially if we’ll be doing a strong balancing sequence later in class!

Amplify Your Connection with Ganesh by Adding a Mantra

I love combining mantra with my mudra and meditation practice. One of my go-to mantras is “Om gam ganapataye namaha” which essentially translates to “salutations to the remover of obstacles”. You could chant this mantra when you’re starting a new project or have a big, seemingly impossible task ahead, or even when you’re just having a rough day. If you would like to learn more about Ganesha, his origin story and significance in Hinduism, here is an approachable blog post about him.

If you would like to learn more about mudras or need a little inspiration for your meditation practice, I invite you to check out my book The Little Book of Mudra Meditations or join me for a live class on Zoom or an in-person yoga retreat or teacher training!

Let me know how your meditation practice is going and as always, reach out with questions.

Love and Light,

Autumn

Top 5 Meditation Hand Positions To Improve Your Practice

Hey beautiful soul. Have you ever wondered what to do with your hands during meditation? You’ve probably seen meditators, yogis and even the Buddha himself using hand positions called mudras for meditation, but you’re not sure what they mean or why they’re making shapes with their hands? When I began my yoga journey, nearly 20 years ago, I didn’t even know there were meditation hand positions and I certainly didn’t understand their significance. These days we have so much more information at our fingertips (pun sorta intended) and I thought I would share some meditation hand positions that I’ve found profoundly impactful in my own meditation practice. 

meditation mudras

Welcome to the Practice of Mudras: Hand Positions for Meditation

Hand mudras are hand positions for meditation. However, they can be incorporated into your yoga practice off the cushion — when you’re commuting, navigating a challenging situation, or even when you’re doing your asana practice. These mudras are more than just shapes that you make with your hands. Ayurvedic practitioners have been using these mudras therapeutically for hundreds, if not thousands, of years!

Mudra is the Sanskrit word for gesture. Just like a gesture in your daily life, each mudra has a meaning or intention. Much like a mantra, they can be used to focus your mind on an intention and direct your energy internally. The energy I am referring to is called prana. It is often called our life force energy. It is the energy that flows through our nadis and chakras

If you’re familiar with the Eight Limbs of Yoga you can easily use these mudras during dharana (concentration) and dhyana (meditation). Check out my book The Little Book of Mudra Meditations if you want to learn how to incorporate 30 different mudras into your practice. You’ll find practice guides and guided meditations.

Let’s get started.

Gyan Mudra (Gesture of Knowledge)

The most iconic meditation hand position is gyan, also spelled jnana, gyana, gian. Gyan is nearly identical to chin mudra and these two mudras are used interchangeably and although different, there isn’t much consensus on their distinguishing features. Go figure. I’ve done my best to outline the differences between chin and jnana mudra in another blog post you can find here

You’ve likely seen Hindu deities, the buddha, sages, yogis, and meditators all demonstrating Gyan mudra.

meditation hand position-gesture of knowledge

How to Practice Gyan Mudra or Chin Mudra

Bring the tip of the thumb and the tip of the index fingers to touch and extend the middle, ring and pinky fingers long. Rest the wrists on the thighs/knees and turn the palms of the hands upward to create openness and receptivity or turn the palms of the hands down toward the earth for more grounding. I also like to bring one hand in front of the heart and one hand to the thigh.

In this mudra the thumb represents divine wisdom or universal wisdom and the supreme soul, while the index finger represents the individual soul. With that in mind, uniting the thumb and index finger unites the individual soul with that of the supreme soul. If the thumb is brought over the top of the index fingernail it represents the surrender of the individual soul to the supreme soul.

Dhyana Mudra (Gesture of Enlightenment)

The Buddha was often depicted practicing Dhyana Mudra while seated in meditation. In Dhyana Mudra the right hand is always placed on top of the left hand. It represents wisdom and enlightenment and the left hand represents the illusory world of maya. Use Dhyana Mudra in your meditation practice when you need a little extra help with focus and concentration. I find that this mudra helps me find calmness, clarity, and a sense of peace during times of stress.

meditation hand position - meditation mudra

How to Practice Dhyana Mudra

Bring your hands in front of your lower abdomen. With your palms facing upward, place your right hand on top of your left.  You can bring the tips of the thumbs to touch to form a circle or triangle, but it’s not necessary. Hold the mudra for the duration of your meditation practice.

Buddhi Mudra (Gesture of Perception/Intellect)

Buddhi Mudra is another great hand position for meditation. This mudra assists our meditation practice by improving our intuition, psychic development, mindfulness, clarity and understanding. Use Buddhi Mudra in meditation when you’re seeking wisdom, insight and guidance and when you’re feeling lost, stuck or need answers to big questions. 

Like Varuna Mudra, it works on the water element in the body and it can help manage disease related to lack of water in the body, think kidney and bladder health.

meditation hand position - buddhi mudra

How to Practice Buddhi Mudra

Bring the tip of your pinky finger to touch the tip of your thumb. Extend your index, middle, and ring fingers long. Rest your hands on the tops of your thighs with your palms face up.

Varada Mudra (Gesture of Generosity)

Varada Mudra is a “new to me” mudra… well it’s new to my practice. Hindu deities are often depicted with this “boon granting” mudra… think Lakshmi and her golden coins. I like this hand position for meditation because it feels kind and loving and generous. It feels like the name implies. Varada translates as “boon giving”. It’s a mudra for abundance, generosity, compassion and charity. It symbolizes an offering and also a welcoming. I personally like to incorporate this mudra into a loving-kindness or heart chakra meditation.

best meditation hand positions - varada mudra

To Practice Varada Mudra

With your right hand, bring the back of your right wrist to your thigh, open your palm and gently stretch your fingers down toward the earth so the palm of your hand faces away from you. Your left hand can take another mudra that resonates with you. Personally, I like to place my left hand over my heart and think of love flowing into my heart space through the palm of my left hand and love flowing through my right hand to those who need it. A gentle cascade of love flowing to me and through me.

Vajrapradama Mudra (Gesture of Unshakeable Trust)

And finally, my favorite mudra, my go-to, Vajrapradama Mudra. This is the mudra for unshakeable trust. It’s grounding and heart-centered. It calms the nervous system and helps us find and trust the wisdom of our heart. It’s particularly potent during times of challenge or frustration.

meditation mudra for trust- vajrapradama

To Practice Vajrapradama Mudra

Bring the hands in front of your heart. Interlace your fingers and rest your open palms on your heart.

If you would like to deepen your meditation practice hop into my upcoming yoga teacher training. You’ll find a supportive community, inspirational practices, and accountability.

As always, feel free to reach out with questions about mudras, meditation or yoga teacher training. I’m here for you.

Love and Light,
Autumn