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    FOR: Irritability, Agitation, Rage FOR: Anxiety, Worry, Racing Thoughts

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    George Onacilla
    This document provides instructions for three different meditations aimed at addressing specific issues: irritability and anger, anxiety and worry, and fatigue and brain fog. The first meditation involves fist movements, strong breathing, and focusing on anger to release it. The second involves a hand mudra near the heart, breathing, and mantra repetition to calm the mind. The third involves circular arm movements synchronized with breathing while gazing at the third eye to enhance focus and mental clarity. All three meditations are to be done for 3 minutes while watching an accompanying video for guidance.

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    FOR: Irritability, Agitation, Rage FOR: Anxiety, Worry, Racing Thoughts

    Uploaded by

    George Onacilla
    41 views1 page
    This document provides instructions for three different meditations aimed at addressing specific issues: irritability and anger, anxiety and worry, and fatigue and brain fog. The first meditation involves fist movements, strong breathing, and focusing on anger to release it. The second involves a hand mudra near the heart, breathing, and mantra repetition to calm the mind. The third involves circular arm movements synchronized with breathing while gazing at the third eye to enhance focus and mental clarity. All three meditations are to be done for 3 minutes while watching an accompanying video for guidance.

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    MeditationToolkit

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    This document provides instructions for three different meditations aimed at addressing specific issues: irritability and anger, anxiety and worry, and fatigue and brain fog. The first meditation involves fist movements, strong breathing, and focusing on anger to release it. The second involves a hand mudra near the heart, breathing, and mantra repetition to calm the mind. The third involves circular arm movements synchronized with breathing while gazing at the third eye to enhance focus and mental clarity. All three meditations are to be done for 3 minutes while watching an accompanying video for guidance.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    41 views1 page

    FOR: Irritability, Agitation, Rage FOR: Anxiety, Worry, Racing Thoughts

    Uploaded by

    George Onacilla
    This document provides instructions for three different meditations aimed at addressing specific issues: irritability and anger, anxiety and worry, and fatigue and brain fog. The first meditation involves fist movements, strong breathing, and focusing on anger to release it. The second involves a hand mudra near the heart, breathing, and mantra repetition to calm the mind. The third involves circular arm movements synchronized with breathing while gazing at the third eye to enhance focus and mental clarity. All three meditations are to be done for 3 minutes while watching an accompanying video for guidance.

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    © All Rights Reserved
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    Meditation Toolkit

    FOR: Irritability, agitation, rage FOR: Anxiety, worry, racing thoughts


    Fists of Anger Meditation to Tranquilize the Mind
    Sit cross-legged, eyes are closed. Sit cross-legged, eyes are closed.

    Touch each thumb to the base of the Mercury (pinky) With the elbows bent, bring the hands up to meet in
    fingers. Close the rest of the fingers over the thumbs front of the body at the level of the heart. The elbows
    to form fists. Raising the arms, begin a backstroke are held up almost to the level of the hands. Bend the
    type movement over the head, alternating each side Jupiter (index) fingers of each hand in toward the palms,
    (right/left) as you swing up, over and back around and press them together along the second joint. The
    again, just like you are doing the backstroke in a Saturn (middle) fingers are extended and meet at the
    swimming pool. fingertips. The other fingers are curled into the hand.
    The thumb tips are joined
    Through O-shaped mouth, begin strong, rhythmic
    and pointing toward the body. Hold the mudra about 4
    inhale/exhale in sync with arm movements. The
    inches from the body with
    breath becomes a breath of fire through the mouth.
    the extended fingers
    Keep the lips in an O shape throughout the
    pointing away from the
    meditation.
    body. Reference this image.
    The mudra, movement and breathing are continuous
    Focus your eyes on the tip of your nose.
    and strong.
    Inhale completely and hold the breath while repeating
    Intentionally think about anything and everything that
    the mantra of your choice (Wahe Guru or Sat Nam are
    makes you angry, weird, negative, or commotional.
    good choices) 11-21 times. Exhale, hold the breath out,
    Continue this focus on bringing up the anger and
    and repeat the mantra an equal number of times.
    negativity throughout the meditation, increasing the
    movement and breath. Continue for 3 minutes.

    Continue this movement for 3 minutes. Watch the Video

    Watch the Video

    FOR: Fatigue, brain fog


    Meditation for Cognitive Function
    This simple, relaxing meditation enhances mental focus and physical coordination by rebooting the nervous system. The
    specific combination of breath, posture, and hand positions (called mudras), changes the biofeedback loop between
    body and brain, setting the stage for powerful healing experiences. You only need to do it for 3 minutes to benefit.

    Easy Medical Meditation for Cognitive Function


    Sitting tall in easy pose (gently crossed legs and a straight spine), place your gaze at the third eye point
    between your brows. Bend the elbows and place hands at shoulder height with palms facing away from the
    body (like you’re saying “Stop”). Begin moving your forearms in quick, outward circles, allowing the thumbs
    to touch lightly when they meet at the center of the chest. Complete one breath per circle. (In my
    experience, the breath becomes like a breath of fire.) Continue for 3-11 minutes. Watch the Video

    This, and other medical meditations can be found in Dharma Singh Khalsa’s book, Meditation as Medicine.

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