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The Beginner's Guide to Hatha Yoga

Meditation on Inner Harmony

This meditation exercises focuses on the heart center, which is associated with peace and loving compassion.

1. Sit in a comfortable position with a straight spine.
2. Bring your index finger and thumb together in an 'O' shape (both hands). Rest your hands on your knees with your palms facing down. This is called the chin mudra.
Close your eyes. Breathe slowly and steadily for a few minutes with the victorious breath.
4. Release tension in your lower back by lengthening your spine and relaxing your shoulders. Broaden your chest, release your jaw, drop your chin, and relax your inner thighs.
5. Focus your attention on your heart and the center of your body. Focus on a sense of peace.
6. While breathing in, visualize light radiating out from your heart and dispersing into every cell of your body.
7. While breathing out, visualize light being drawn into your heart through the surface of your skin.
8. Bring your palms together and contemplate your inner harmony.
9. Get up and end the meditation session.

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