Meditation for Easing Panic and Suffering in the Heart

Five-minute meditation to help calm the body and release panic. This meditation uses a hand gesture (mudra) called Apana Mudra.

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.