Purna Hridaya Mudra — The Gesture of the Open Heart

When life feels busy or overwhelming, we can lose touch with what we are truly feeling.

This week’s practice invites us to slow down, to breathe, and to gently reconnect with our heart.

Purna Hridaya Mudra reminds us that love isn’t something we have to reach for — it’s something we return to.

It’s also a reminder to meet ourselves with the same love and compassion we so often offer to others.

Purna means “full” or “complete,” and Hridaya means “heart.”

Together, this mudra translates to the Gesture of the Full Heart — an opening of the heart space that encourages compassion, connection, and inner peace.

It supports emotional healing, circulation through the chest, and a sense of ease in both giving and receiving love.

🌿 Why Practice Purna Hridaya Mudra

When stress, grief, or old self-protective patterns close the heart, we can feel disconnected from joy and presence. 

Practicing Purna Hridaya Mudra helps dissolve that tension, inviting warmth and trust to return.

It nourishes the heart chakra, calms the nervous system, and reminds us that opening the heart takes courage and trust. 

As we soften the heart, buried emotions may rise — not to overwhelm us, but to be felt and released with compassion.

This doesn’t have to be scary; it’s simply part of how the body finds balance again.

Research shows that when we allow an emotion to move through without resisting it, it can complete its natural cycle in about 90 seconds. And we can do anything for 90 seconds, enough time to let go and make room for something new.

This mudra also invites us to honor our thoughts and feelings — not by analyzing or judging them, but by allowing them to be felt and witnessed through the heart.

✨ It’s a gentle reminder that every feeling needs our presence to be felt and to move through.

🌿 How to Practice Purna Hridaya Mudra

✨ Bring your hands in front of your heart, palms facing each other.

✨ Gently interlace your fingertips together, with your right index finger closer to your heart.

✨ Bring the tips of your thumbs to touch, pointing downward to form a soft heart shape.

✨ The elbows can stay slightly lifted away from the body.

✨ If it feels safe, allow your eyes to gently close, or keep a soft, relaxed gaze.

🌿 Meditation + Breath

 ✨ Sit comfortably in a position that feels easy for you — either on the floor or in a chair.

✨ Bring the Mudra in front of your heart.

✨ Lengthen your spine and soften your shoulders.

✨ Inhale deeply through your nose for a count of five.

✨ Exhale deeply through your nose for a count of five.

✨ Keep your breath smooth and steady, allowing your chest to expand and soften with each cycle.

🌿 Mantra

 ✨ Invitation to silently repeat: With every breath, I return to peace and love.

🌿 To End

✨ On your next exhale, release control of the breath.

✨ Release your hands and allow them to rest gently on your thighs or knees.

✨ Take a moment to reflect on how your can embody peace and love in your day. 

As always, don’t forget to take a few moments each day to care for yourself — to pause, breathe, and listen to your body and heart.

💞 With love and gratitude — from my heart to yours 

Sandra Radha Chand 

Sat Nam 💞  Namaste