Welcome to episode 2736 of Your Daily Guided Meditation.

I'm Mary Mechley, and I welcome you back to the series we're exploring this week.

All week long, you are diving into the ancient wisdom of the Yamas from Pantanjali's Yoga Sutras.

I really enjoy sharing with you some of the rich tradition of classical meditation and yoga.

So I know many of you do yoga, and of course you know yoga and meditation go hand in hand.

And this week your challenge is to go on a loving kindness quest where you share loving kindness with those people who are angry.

And situations that are tense, share loving kindness in your thoughts, in your words, and your deeds.

A quest or a weekly challenge that you go on and you're invited to do every day for a week is always based on the week's theme.

And it's a way for you to apply many of the principles of yoga and meditation to your life so that it becomes a lifestyle, not simply something you focus on when you meditate.

I have found that the quests are an important part of my experience each week.

And one way that I found to make the daily challenges in your quest even more useful is to begin your day focusing on how you can carry out the challenge for the day.

So for today, loving kindness, I noticed that when I thought of this challenge during my mornings and I consciously thought of times throughout my day where I might encounter tense people or tense situations or where I might even feel tense,

I already started sending out loving kindness, just nice thoughts, and I'll admit in some situations and with certain people, it was difficult to think of them in a way that embraced loving kindness.

But that's what this is all about. We don't often already have these qualities cultivated. That's why we're going on a quest.

We are aspiring to practice daily and to become better and better at sharing more peace, energy and clarity with others, the world around you and with yourself.

So enjoy this week's loving kindness quest.

Well, in today's episode, you are going to be guided as you use a meditation technique called a mudra, a mudra is a way you position your hands and it is considered to stimulate a corresponding region of your brain.

They're simple to do and I hear from many of you that they are your favorite meditation technique.

So I'll guide you through the mudra. It's a very simple one. You simply fold your thumbs into your palms doing this with each hand and now close your fingers downward over your thumb.

So it's as if you are making fists with your hands with your thumb tucked into your fist.

Now place your fists together touching together within your lap. This mudra is called the Brahma mudra and it represents healing.

And that's what loving kindness is all about healing. You are following along with the yama, a hymnsat in your thoughts, your words and your deeds.

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