Author: Judy Thompson

Apan Vayu Mudra & Meditation for Easing Panic and Suffering in the Heart

Mudra is a Sanskrit word that can mean seal or gesture. Mudras are used as gestures made with the hands, face or body to promote health and balance and to evoke a specific psychological attitude or sense of spirituality. Apan Vayu Mudra is a gesture that can be used to calm the body, regulate the heart, including heart conditions and panic attacks, and helps provide space for greater internal awareness and stillness. It invites in body-based relaxation and cardiovascular strengthening.

Following is a visual of Apan Vayu Mudra and an accompanying five-minute meditation to help deepen interoceptive connection with the gesture and the breath.



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10 Minute Autogenic Meditation to Encourage Transformation

Autogenic Meditation is considered a form of self-hypnosis.

This meditation is focused on the Element of Fire to help induce the relaxation response and cultivate inner radiance and transformation.

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Your Most Perfect Self & Your Energetic Tendencies

Based on the quality of my tone, the words that come out of my mouth, the expression on my face and the subject matter, my husband can pretty quickly tell if my most truest, balanced self is manifest and speaking or if one of the more dysregulated versions is active. The version of myself that can be dysregulated is not at all like my true self. Instead, she is usually protective and fierce or biting and critical. None of these qualities are energies that are balanced, calm or peaceful.

In Ayurveda, we would say that the balanced calm energy is sattva, the agitated dynamic energy is rajas, and the negative, lethargic energy is tamasic.  These energies are referred to as gunas or qualities. Understanding one’s mental state, or energetic tendency, can help usher in clarity, balance, and calmness. No energetic quality is bad in and of itself, and it’s also important to understand that the three energetic gunas are present in everyone and they vacillate at different times of the day.  By noticing and understanding one’s guna type, one can better understand one’s mental state of being, as well the depth and path of one’s soul….ultimately, one can be more evenly aligned with their most perfect self.

Sattvic Energy is aligned with harmony, awareness, and the universe.  Contentment is pure and present, attachments to others and material objects is minimal, love is universally connected, and there is the presence of not being “bound” to the cycle of life and death nor karmic ties. There is purity in action and thought and an accuracy in perception. Sattvic qualities can be encouraged through a vegetarian diet, a daily meditation and/or prayer practice, practicing the Yama of Ahimsa (non-violence), practicing the Yama of Satya (truthfulness), connect daily to earth and nature, and eating fresh fruits, steamed vegetables and including ghee in the diet.

Rajasic Energy ushers in a high level of energy and agitation within the body and mind…a sense of restlessness, there is a low level of contentment with others, there is often awareness of sensations like pain, displeasure, and suffering, there is minimal connection to a spiritual source and there is a tendency to action, movement, and stimulation. They tend to be very self-centered and focused on their own needs, but to those who are helpful and loyal, rajasic people are faithful loyal in return. They like to be in control, and can be controlling, they may have fits of anger, jealousy or rage, they tend to work hard, endure alot of stress, but they are also afraid to fail. Rajasic energy can be calmed through movement, being energized through active breathwork, practicing yoga, and using mudras and visualizations. Rajasic foods are spicy and fermented, and can include grains and legumes.

Tamasic Energy feels heavy, slow and uninspired, there is a tendency towards inaction both in thought and form, and there is an overall disconnection of awareness. One’s perspective is obstructed when this energy is present, they can’t see truth, hear truth, perceive truth or feel connected. There may be an unwillingness for basic cleanliness and self-care and there is a desire to just stop trying and sleep.   Tamasic foods are heavy and grounding and include eggs, meat, mushrooms, garlic, and leftover food. Breathwork is quite slow paced with extended exhalations and yoga that is restorative and slow.

Chart out your mental tendencies in regular language, then label them as sattva, rajas, or tamas. Draw clarity by listing out opposite practices to balance the energy of your gunas, and then actively follow and implement these practices into your waking life….check-in with yourself, and after two weeks re-assess yourself to become aware of any natural shifts that are moving you closer to creating a more balanced, regulated, version of yourself.

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EFT – Emotional Freedom Technique for Feeling Worried & Scared

One of the Integrated Modalities we offer at Integrated Care Concepts is EFT – Emotional Freedom Technique. It utilizes the principles of energy therapy, acupressure and neuroplasticity to help modify and regulate emotions, thoughts and feelings. The tapping sends a calming message to the body, retrains the limbic system and reprograms the brain to interrupt the fight or flight response so the body can come into a deeper balance.
Following is video presentation on using EFT in working with feeling worried and scared.

The meridian points and script that I use in the video can be downloaded to accompany the video. They are below the video.  (Please note that I flipped the eyebrow point with the side of the eye. You can follow along with the visual order in the video, or with the named point.)












EFT Meridian Points as printable PDF

EFT Script for Feeling Worried and Scared – as a printable PDF


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Child Friendly: Teach your body to rest, Teach your mind to rest

Yoga Sequence with Meditation

Here is a child-friendly yoga sequence for kids and adults alike to allow for what is present and to activate rest and empowerment.

The meditation is in the form of guided meditation with progressive muscle relaxation. It can be used at the end of the yoga sequence while the body is supine and resting, or it can be used while lying in bed to ease into sleep.






Yoga Sequence as PDF Download: Teach-Your-Body-To-Rest,-Teach-Your-Mind-To-Rest-by-Integrated-Care




Meditation Embedded:

Meditation as a Download: Meditation Teach Your Body To Rest



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