This is from Kundalini yoga with an optional addition by me. This meditation will help with anxiety, stress, grief (bereavement, etc), and other related emotions. I did this years ago and it was the first time I experienced peace after a very sad event in my life. This meditation is also claimed to help alleviate compulsive behavior, and is believed to be anti-aging.
Sit in Easy Pose (on the floor, legs loosely folded in front of you but ankles not crossed), or in a restful position on the couch or bed, but make sure you are sitting upright, arrange pillows behind you if needed.
Have your upper arms by your sides, with your elbows touching your ribs. Bend your arms so your forearms are angled out, and your hands are near your sternum but not touching, about 6-8 inches in front of your body.
Face your palms towards each other. Fold the fingers of your left hand down; do not have your fingernails pressed into your hand, there should be no discomfort. Wrap your right hand over your left (right fingers will align over left fingers), have the bottom of the palms touching. Have both thumbs side-by-side and resting on your forefingers. You should see a small gap between your thumbs where the natural curve of each thumb is. [Pictures below.]
Tilt your head slightly forward.
Close your eyes part way, so your hands are all you see. Gaze directly into the tiny gap between your thumbs.
Inhale slowly through your nose, and exhale slowly and gently through your mouth with your lips puckered, imagining your breath going directly into the small gap between your thumbs. Try to breathe long but not straining your lungs in any way.
Optional: You can use some visualization and imagine your breath coming out as a vine with leaves and flowers, from your mouth into your fist through the gap between your thumbs.
Continue this for a few minutes, preferably minimum 3 minutes to as long as you would like. Allow yourself to feel calm during this. You can have gentle meditation music playing.
At the end, raise your hands up, stretch, and then shake your hands and arms out for a few moments to refresh yourself.
The left hand is feminine and receptive, the right is masculine and projecting; in this mudra, the right hand is protectively holding the left. Your breath is prana, it is flowing into your hands to nourish yourself.
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