The 7 Minute Self-Care Ritual is a simple and easy way to nourish yourself on a daily basis.

Mudras are an amazing practice that evoke internal communication within your body. They send signals the body understands, and if you are in tune with inner sensations, you can actually feel them working as you are holding them!

With The 7 Minute Self-Care Ritual, we will be focusing on the main seven chakras, balancing and nourishing each of them.

What makes this such a valuable practice is that even if you normally do not have the time to work on your chakras (or maybe even never consciously worked on them before), by dedicating something as simple as a minute per chakra in your day can truly create a potent compounding effect in the long run, as well as strong “maintenance” foundation to keep them at their best!

In case you are unfamiliar with chakras, they are the so-called wheels each of us has within that move our energy through our bodies. The more balanced our chakras are, the better the energy flow, and the healthier, happier, and more energized we are in life.

Definitely something worth nourishing, right?

And best part, there is another bonus to this practice.

Due to its nature, The 7 Minute Self-Care Ritual also serves as a meditation!

So if you’re the type of person who finds it difficult to just set a timer and meditate for a dedicated amount of time, this routine might be precisely what you need in order to meditate with far more ease. Aside from focusing on the individual mudra and feeling its positive effects on the respective chakra, which already focuses your mind, you can also count, silently in your head, the 60 seconds we hold each mudra. This provides further, deeper focus in case your thoughts tend to be preoccupied.

Before we dive into the practice, there are just three things to remember:

• whether you’re lying down, sitting, or standing, just make sure your body is in a symmetrical position (this ensures best energy flow)
• hold each mudra for one minute before moving on to the next (if you want to make the practice longer, you can extend the hold up to five minutes per mudra)
• while these are fairly basic and common mudras that tend to serve everyone, in case a mudra does makes you feel uncomfortable for any reason, then simply release the mudra and take a few deep breaths (this simply means the mudra isn’t right for you at this time)

So let’s dive into each individual mudra next!

If you’re a visual learner like me and would like to see how each mudra looks as I’m holding it, I also created a video that you can watch on YouTube or Instagram.

This way you can easily save it to a playlist and refer back to it whenever needed!

Root Chakra (Pran Mudra)

• connect thumb, ring, and pinky finger
• extend index and middle finger
• hold near hip area

Sacral Chakra (Dhyani Mudra)

• cup your hands, resting the left on top of the right
• connect the tips of your thumbs
• hold near the hip area

Solar Plexus Chakra (Rudra Mudra)

• connect your thumb, index, and ring finger together
• extend middle and pinky finger
• hold near the stomach area

Heart Chakra (Padma Mudra)

• bring the outer edges of your palms, thumbs, and pinky fingers together
• extend remaining fingers like a blooming flower
• hold near heart

Throat Chakra (Granthita Mudra)

• clasp hands with the right hand closer to you
• connect your left index finger and thumb, and rest them on top of the right hand
• hold near throat

Third Eye Chakra (Kalesvara Mudra)

• connect your index fingers at the knuckles
• extend and connect the tips of the middle fingers (pointing upward) and your thumbs (pointing down)
• let the rest of the fingers hand loose
• hold comfortable anywhere in front of the body

Crown Chakra (Uttarabodhi Mudra)

• clasp your hands
• extend and connect your index fingers, pointing up
• extend and connect your thumbs, pointing down
• hold near stomach

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