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COSMETOLOGY - CITS

b If it feels more comfortable, you can also rest your hands with the palms facing down. This gesture is more
grounding.
4 Focus on Your Breath
a Close your eyes gently. Start to bring your focus inward by observing your natural breathing pattern.

b There’s no need to change how you’re breathing, simply notice the flow of air in and out of your body.
5 Meditate
a While maintaining the Gyan Mudra, begin to meditate. You might focus on your breath, use a mantra, or
simply observe the thoughts that arise without attachment.
b The goal is not to empty the mind but to become aware of the present moment, using the Gyan Mudra to
help cultivate a sense of calm and concentration.
6 Duration

a Hold the Gyan Mudra and maintain your meditation for as long as you feel comfortable, starting with a few
minutes and gradually increasing the duration with practice.
b There is no strict rule on timing; what matters most is the consistency and intention behind your practice.

7 Closing the Practice
a To conclude your practice, gently release the mudra. Bring your hands together in front of your heart in
Anjali Mudra (prayer position) as a gesture of gratitude.

b Slowly open your eyes, taking a moment to notice how you feel before moving on with your day.
Prithvi Mudra:
The Prithvi Mudra, also known as the Earth Mudra, is a hand gesture used in yoga and meditation practices to
increase the earth element within the body, which is believed to improve physical strength, body weight, vitality,
and to reduce physical weaknesses. Here’s a step-by-step guide on how to perform the Prithvi Mudra:
1 Find a Comfortable Position
a Begin by sitting in a comfortable position. This
could be in a chair with your feet flat on the ground
or on the floor in a cross-legged position, such as
Sukhasana (Easy Pose).
b Make sure your spine is upright and aligned, your
shoulders are relaxed, and your hands rest gently on
your knees or thighs.
2 Hand Gesture
a Touch the tip of your ring finger to the tip of your thumb on each hand. The pressure should be light but
firm.
b Extend the other three fingers (index, middle, and little finger) straight out, relaxed but not stiff.
3 Placement of the Hands
a Place your hands on your knees or thighs with your palms facing upwards if you wish to invite more energy
into your practice or openness.
b Alternatively, you can place your hands with the palms facing downwards on your knees for a more
grounding and stabilizing effect.
4 Focus on Your Breathing
a Close your eyes gently to turn your attention inward. Begin to observe your natural breath without trying
to change it. Feel the air moving in and out of your nostrils, and become aware of any sensations in your
body.
5 Enter into Meditation or Concentration
a While maintaining the Prithvi Mudra, you can either meditate by focusing on your breath, repeating a
mantra silently, or simply observing the thoughts and sensations that arise, without engagement.

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CITS : Beauty & Wellness - Cosmetology - Exercise 16