How to do a Gassho Meditation and Tap into your Heart by Chris Loebsack

Tapping into our heart space, practicing gratitude and compassion is a simple way that anyone can connect more deeply within themselves and carry that into their relationships with others. The gassho meditation is very simple and can be easily practiced alone or in a group. Try this delightful meditation to feel more connected and gain more clarity. 

What is Gassho?
Gassho is a Japanese word that literally means bring two hands together. The basic hand position (Mudra) would equally be called prayer hands in English or Anjali Mudra in Sanskrit, the primary language of yoga. No matter what you choose to call the hand position symbolically all three share the idea of being in service,  showing respect, carrying goodwill for one another, or holding gratitude. The hand position is often used as a greeting or as a ritualistic gesture. Most likely you have already experienced this gesture in some form.

What is Gassho Meditation?
Gassho meditation is a simple form of focus that is a very popular practice in the Reiki Tradition (Energetic healing art). Gassho is considered to be one of the three pilars of Rieki as taught by Dr. Mikao Usui , the founder of the modern Reiki Practice. It is said that Usui Sensei practiced this meditation daily and taught its power of love and connection to his students. 

5 Simple Steps to Gassho Meditation:

1. Bring the hands together lightly into Gassho, the prayer position, with the tip of the thumb lightly resting on your sternum (breast bone) at the heart chakra (energy center). 
2. Close your eyes and keep the internal focus lightly on your fingertips.
3. Inhale love and as you exhale feel the breath rush lightly across your fingertips as you allow yourself to bath in that love. 
4. Stay anywhere from 5 to 30 mins (Start small and build up endurance).
5. When you are ready to release the mediation slowly separate the palms and let them rest on you lap palms facing upward and tune into any shift in your energetic sensations. 

Tips and variations:

• Find a seated position and set yourself up in the most comfortable seat possible. Feel free to use blankets or pillows to support your seat. If you have a hard time sitting on the floor use a chair. #nolotusposerequired
• If your attention wanders simply guide it back to the sensations in your fingertips. It is natural for the mind to wander and have to refocus. 
• Add a mantra (short phrase) to help your focus. Inhale one part of the pantr and exhale on the second part of the phrase. Some useful mantras include SAT NAM (I am truth, truth is my identity) or AHAM PREMA (Uh-hum Pray-muh or I am divine love).
• Focus on things that you are grateful for.
• Notice the feeling of energy in your hands. 
• You can practice in silence or with some soft music in the background to help you relax.

 
Remain lighthearted throughout the practice and tune into your joy. 

Namaste,
Chris Loebsack, 500 ERYT

Photo Below- Educator Karen Iracane in Gassho, by Chris Loebsack