Affirmations, Mantras, Mudras & the “Five-Finger breathing”
Affirmations, Mantras, Mudras and the “Five-Finger breathing”
You can watch or listen to the full recording on YouTube: Affirmations VS Mantras, learn the “The Five-Finger breathing”, and use it with your power Mantra
So, what are affirmations, you may ask.
Well, affirmations are positive, present-tense statements we repeat to ourselves, quietly or out loud, to challenge or change negative or self-sabotaging thoughts, or a harsh inner voice.
They function as a form of positive, reassuring, nurturing self-talk, designed to rewire our cognitive patterns.
By consciously choosing statements and repeating them over a period of time we actively redirect our brain's focus away from perceived limitations and toward our strengths or towards qualities we wish to embody.
The best way to use affirmations is by integrating them into our daily routines, such as reading them upon waking, speaking them aloud, even in front of a mirror, or writing and re-writing them in a journal.
The core objective is consistent repetition, which helps us anchor these positive beliefs into our subconscious mind. Over time, this practice re-wires our neural pathways, builds psychological resilience, reduces self-sabotaging beliefs and the anxiety that is a direct result of them.
Now, let’s take a look at what mantras are.
Originally a mantra is a sacred word, sound, or phrase repeated to aid concentration during meditation, to quiet mental chatter, to cultivate spiritual growth, and focus,
by aligning the individual with a higher frequency or aid anchoring oneself to an ascending emotional state.
Or even to help induce altered states of consciousness.
Mantras originate from India, so the original language of mantras is vedic sanskrit.
And the word mantar basically translates to: an “instrument of the mind”.
But since we are modern day human beings living modern day lives, most of us find this concept or tool quite useless or even out there. Not quite suitable for our modern living.
Fortunately, by keeping the formula of the original modality, we can modernise it and therefore reap the benefits.
And these modernised power mantras in our modern, busy, chaotic and overstimulated lives can prove to be powerful tools.
Modernising mantras involve shifting from the chants to secular or spiritual, but very relatable phrases aligned with our contemporary psychological needs.
Instead of chanting names of ancient deities or abstract spiritual concepts, we use short, impactful phrases to address our current lifestyle stressors.
This evolution focuses on emotional regulation rather than spiritual transcendence, although it can foster spiritual connectedness.
Modern mantras are often integrated into fast-paced routines, used while commuting, during power walks, or at work during a lunch break, or even right before meetings.
They serve as immediate cognitive anchors to interrupt the frantic pace of modern life and bring about instant mental clarity.
Mantras work by themselves combined with some mindful breathing, but work even better when used together with certain mudras.
So, just quickly let’s have a look at what mudras are.
Mudras are symbolic or ritual hand gestures and positions used for centuries in ancient Indian traditions, specifically within Hinduism, Buddhism, and yoga practices. Mudras were used as a spiritual tool, so to speak, to channel energy and aid meditation, but modern science now connects mudras directly to neuroplasticity and the brain's somatosensory cortex.
Our hands and fingertips contain a massive density of sensory nerve endings; and when we press specific fingers together, we stimulate precise neural pathways, sending immediate tactile feedback to the brain that can activate the parasympathetic nervous system.
So, for us modern-day, overstimulated human beings, incorporating mudras into our daily routines can be of great assistance to instantly reduce stress, lower cortisol levels, sharpen mental focus, and manage anxiety in our fast-paced digital world.
Basically, by using mudras we engage our bodies built-in neuro-feedback loop. And while traditionally used to direct life-force energy, modern science views mudras through the lens of neuroplasticity and reflexology.
And with all that said, now, let me introduce you to a version of the “Five-finger breathing”, that is a simple, highly effective sensory tool that combines touch and breath to rapidly calm the nervous system.
And I would encourage you to use this technique with your power mantras.
Here is the technique:
Extend your hands out in front of you with fingers spread wide and your palm facing you.
Touch your index finger to your thumb and take a deep, but comfortable breath.
Then touch your middle finger to your thumb and exhale deeply.
Then touch your ring finger to your thumb and take another deep, but comfortable breath.
Then touch your pinky finger to your thumb and exhale deeply.
Then, repeat this by starting at the pinky finger with an inhale, and follow the same pattern of breathing in and out all the way to the index finger. You’ll exhale on the index finger.
Then, do another round, repeating the first sequence of touching each finger with an inhale or exhale. You’ll exhale on the pinky finger on the last round.
This is a very grounding and nervous system regulating breathing pattern. And used with a power mantra becomes a powerful tool that helps us step back, and regulate.
Mantras that work best with this breathing exercise are ones that we can sync, so to speak, to our breathing pattern.
Here are some examples:
"Here and now."
“Release and surrender”
"Control the controllable."
"This too shall pass."
“Stedy progress”
"Progress, not perfection."
"Inhale peace, exhale stress."
“Inhale peace, exhale fear.”
I would like to add something important here before you go.
I hope you know that we regulate after we give our nervous system the chance to run the emotion we are experiencing through our system, that 90 seconds it needs.
We don’t try to regulate in the middle of our processing.
We can regulate right after.
We aren’t suppressing our emotions, we experience them, feel them, observe them passing through.
And, we train ourselves to return to calm quickly after it passed.
Practice this a couple of times a day, so it becomes second nature and you can use this technique effectively in times of need.
I hope it helps you feel more at peace, more grounded and embodied.
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