“In stillness, the mind becomes a clear mirror.”

🪷 Introduction: What is the Dhyana Mudra?

The Dhyana Mudra, also known as the Samadhi or Meditation Mudra, is a sacred hand gesture commonly seen in statues of the Buddha, Bodhisattvas, and advanced yogis. It symbolizes:

• Perfect balance of thought and tranquility

• Unity of dualities (male and female, wisdom and compassion, form and emptiness)

• The still point from which insight arises

🔹 How it is formed:

• Sit cross-legged in a comfortable position.

• Place your right hand palm-up on top of your left hand, also palm-up.

• Thumbs gently touch at the tips, forming a triangle or oval, representing the Three Jewels (Buddha, Dharma, Sangha) or the emptiness of self.

• Rest your hands comfortably in your lap or on a cushion.

🌿 Guided Meditation Script: Entering the Stillness of Dhyana

This meditation lasts around 15–20 minutes, but can be shortened or extended based on your needs.

1. Preparation (2–3 minutes)

• Find a quiet space. Sit comfortably, either on a cushion or chair. Let your spine be upright but relaxed.

• Gently close your eyes or soften your gaze.

• Form the Dhyana Mudra in your lap.

Notice the shape of your hands. Let them settle as if they are holding stillness itself.

Take 3–5 deep breaths:

• Inhale deeply through the nose

• Exhale slowly through the mouth

• With each breath, soften your body: shoulders, face, chest, belly

2. Grounding the Body (2–3 minutes)

Bring your attention to your body as it sits.

• Feel the contact between your body and the ground.

• Notice the stillness of your hands in the Dhyana Mudra.

• Imagine your lower body as a mountain—strong, rooted, immovable.

Say silently to yourself:
“I am grounded. I am present. I rest in stillness.”

3. Breath Awareness (3–5 minutes)

Now turn your attention to your natural breath.

• Don’t change it—just observe.

• Notice how the breath rises and falls.

• With each exhale, let go a little more.

Let the breath move in gentle rhythm with the Dhyana Mudra—balancing, centering, quieting.

4. Deepening with Visualization (5 minutes)

Now, imagine this:

You are sitting by a still, sacred lake at dawn.

• The water is clear and calm.

• Mist rises gently. The air is quiet.

• In your lap, your hands hold the Dhyana Mudra like a sacred bowl—as if holding that still water.

Visualize your mind becoming like that mirror-still lake. Each breath settles any ripples. Thoughts come and go like drifting clouds, but the surface remains undisturbed.

Say silently:
“I rest in clarity.”
“Stillness is my nature.”

5. Affirmations or Silent Presence (3–5 minutes)

You may now rest in pure silence, or silently repeat one of the following affirmations with each breath:

• “With still hands, I hold inner peace.”

• “From stillness, insight arises.”

• “I am not my thoughts; I am the awareness beneath them.”

Feel your breath, hands, and presence in harmony.

6. Returning to the Present (2 minutes)

Begin to bring your awareness back:

• Notice the feeling of the Dhyana Mudra in your lap.

• Feel the stability of your body.

• Begin to gently move your fingers, toes, and shoulders.

• If your eyes are closed, slowly open them.

Let your hands unfold gently, keeping the feeling of balance and calm within you.

🪔 Post-Meditation Reflection

After your practice, consider journaling or simply reflecting:

• What did the Dhyana Mudra evoke for you?

• Did you experience stillness, or was your mind active?

• How did it feel to hold quietude in your hands?

You might wish to place your hands in Dhyana Mudra for a few moments during daily life—when feeling overwhelmed or disconnected—to recall the calm center within.

🌸 Conclusion: Holding the Sacred Stillness

The Dhyana Mudra reminds us that peace is not something we seek—it is something we hold. In the bowl of stillness we create with our own hands, the mirror of the mind clears. From that clarity, wisdom and compassion naturally arise.

Let this mudra become your doorway to silence—your symbol of balance, and your anchor when the world feels turbulent.