Page 10 - EMERGE MANUAL 2024

MINDFULNESS

PRACTICES

SAMPUTA MUDRA

seal of inner truth

ORIENTING MEDITATION

Sit tall, relax the belly & take 3 deep breaths.

Become aware of how you’re sitting. What is making contact with you? How does

your skin feel? Can you notice the air meeting your skin?

Notice any sounds in your environment. Can you listen deeper and hear a little

more? Are there any smells in your environment? Can you notice the light on the

back of your eyelids?
Sit and sift through your senses as a way to orient in present time and space.

BOX BREATH

Box breath, samavritti, is a 4 part breath

inhale, hold, exhale, hold

You can choose the count, but make them all even

EMERGE 2024