“Although the world is full of suffering, it is also full of the overcoming of it.”
There are times in life when the challenges we face feel so overwhelming we question whether we have the personal capacity to bear them.
Mushti mudra is a yoga mudra you can use to release emotional stress way down deep when you feel overwhelmed with the intensity of your feelings.
During this coronavirus pandemic, we face times of tremendous global change:
- Threats to our personal health
- Loss of money
- The challenge of social isolation
- Disruptions to our work and school routines
- Worries for our children and loved ones
In this interview I did with Dr. Winn Henderson for his podcast Freedom From Addiction, I explained how to cope with anxiety during the coronavirus pandemic.
Listen to the interview about how to release anxiety at this link.
If you study the Holmes and Rahe Stress Scale, you will discover that both as individuals and collectively as a culture we are going through extraordinary levels of stress that are bound to affect our mental and physical health unless and until we take crucial steps to protect our well being.
I am always encouraging my clients to check in with the Holmes and Rahe Stress Scale on a regular basis and know your stress number so that you can take extra precautions whenever necessary.
If your score is below 150, you are less likely to experience a stress-induced health breakdown.
If your score goes between 150 and 300, you have a 50 percent greater likelihood of a major health breakdown in the next two year.
If your score exceeds 300, the odds go up to 80 percent that your health will be adversely affected.
In addition to following the advice of the World Health Organization and the U.S. Centers for Disease Control to protect yourself and your community from the coronavirus, you must consider the impact of all these changes on your mental and emotional health.
Breathing exercises, yoga hand mudras and affirmations are some of the best tools to reduce stress at this time because they are free and you can use them anytime, anywhere you feel overwhelmed with all the changes.
It may take tremendous strength to breathe through your emotions.
Mushti Mudra makes it easier for you to release the stuck emotions which have been holding you back.
This is the yoga mudra I recommend you turn to when you are wanting to gather up the pent up emotions that have been bothering you and release them.
How to perform Mushti Mudra:
- Place your thumb over your ring finger.
- Wrap your other fingers together in a fist on top.
- Breathe through your feelings as they arise, knowing and experiencing that you are strong enough to let go of these pent up energies.
As you hold Mushti Mudra you may want to use the following affirmations:
I AM STRONG ENOUGH TO FEEL MY FEELINGS.
I AM STRONG ENOUGH TO LET GO OF THE TRAUMA THAT NO LONGER SERVES ME.
I LET GO OF THE STORIES THAT HAVE HELD ME IN THE PAST.
I AM FREE.
I RELEASE THE PAST AND FORGET IT.
I FORGIVE ALL PAST EXPERIENCES.
I FORGIVE MYSELF AND EVERYONE.
I LET GO OF MY VICTIM-PERPETRATOR STORY.
I HAVE COMPLETED THE CYCLE OF SEEING MYSELF AS A VICTIM AND NOW TAKE RESPONSIBILITY FOR ALL I CREATE.
AS I BREATHE I CLEAR THE SPACE TO EXPERIENCE PEACE WITHIN.
I PUT THE ENERGY OF MY EMOTIONS INTO MOTION AND RELEASE THE TENSION WAY DOWN DEEP.
I AM SORRY. PLEASE FORGIVE ME. THANK YOU. I LOVE YOU.
I FORGIVE AND ALLOW MY SPIRIT TO EXPERIENCE THE PEACE THAT SURPASSES ALL UNDERSTANDING.
If the emotions that rise to the surface feel especially intense, give yourself permission to contain them by either setting a time limit on your breath work session or visualizing a container that takes in the uncomfortable feelings.
When you reach the end of your time limit or fill your container, get up and shift your energy by doing something different.
Drink a glass of water.
Walk in the sunshine.
Put your energy in motion another way by cleaning out a drawer, completing a work task or finishing a job you have been putting off.
Be kind to yourself knowing that your soul knows best about when and how to release that which has held you back.
Want to learn more about how you can use breathwork, mudras and affirmations?
Read my ninth book, The Little Book of Breathwork.
The Little Book of Breathwork explains how you can use simple breathing exercises, positive thoughts and hand modes to clear stress and raise your consciousness for free anytime, anywhere!
“Some people think breathing is done with your lungs,” says Darin McBratney, owner of the Costa Rica Yoga Spa. “Catherine makes it very clear that your breath comes from your entire being. If you inhale the knowledge of this book you will exhale with much more consciousness.
“This book is not breathtaking, it is breathgiving!”
You can also set up an appointment to work with me one on one to learn how you can lead a healthier, more peace-filled life.
Call 678-612-8816 or email me at email@example.com to make an appointment.
You can also increase your inner peace naturally by joining my yoga and qi gong classes.
Due to the World Health Organization and CDC recommendations for social isolation, our yoga classes will not meet on Zoom video conference.
Our yoga classes meet Tuesday evenings from 7:30 to 9 p.m. EST, Thursday mornings from 11 a.m. to 12:30 p.m. EST and Thursday evenings 7:30 to 9 p.m. EST.
Qi gong class meets every Wednesday at 4:30 p.m. EST.
If you would like to join us for yoga or qi gong from anywhere in the world, please email me at Catherine@catherinecarrigan.com and I will send you the Zoom link and directions.
Private lessons meet by appointment Monday through Friday.
Photo courtesy of Diane Fulmer of Savannah, Georgia.