Emotions can be high at this time of year and Hrit Padma is a form of pranayama (a yogic breathing technique) that will completely “centre” you. You can do it as part of your regular yoga/meditation practice, on a train/bus, in bed before sleeping, or even excuse yourself from a Christmas gathering and find a quiet room where you won’t be disturbed!. This exercise is guaranteed to bring an increased sense of harmony and reduce feelings of anxiety, tension and worry.
Here’s how:
- Sit in a comfortable position, either in Padmasana (lotus variations, cross legged, kneeling) or with feet firmly grounded on the floor if you’re in a chair.
- Relax your hands on your lap, left palm cupping our right hand (with both palms facing upwards) or lightly touch forefingers and thumbs and rest them on your knees.
- Bring awareness to your breath. Let it be organic and natural, try not to ‘over-breathe’ ie push or pull the movement in the lungs/diaphragm.
- When you’re ready, close your eyes and imagine that your next in-breath is rising up from the Earth, and into your heart.
- Pause for a moment, then exhale, directing the breath out of the crown of your head.
- Pause again, then imagine inhaling into the crown of your head towards your heart.
- Pause at your heart centre, then exhale back down into the earth.
- Continue with this pattern – with the heart at the core of your breathing – for the next few minutes.
- Visualise a golden chord, linking you between heaven and earth, and as you breathe this golden light, feel a warmth encompass you as you feel a stronger sense of connection, purpose and calm.
- When you’re ready, open your eyes, notice how you’re feeling, then slowly carry on with your day.
Namaste 
Sarah
x
For more yoga tips and info about how yoga and meditation improves well being, check out my book, Everyday Yoga, The Essential Guide and follow my work in Spirit and Destiny magazine in which I write a monthly column about the benefits of yoga on our emotions and well being.
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