Meditation Mudras: The Missing Link in Your Practice to Increase Focus and Concentration

Have you ever wondered, ‘what are mudras’ and if you should be using them in your meditation practice?

When I first started meditating many years ago, I’d sit down in silence and stillness, only to find my mind racing with thoughts. Instead of feeling calm, I’d end up frustrated with the whole experience. But, when I started incorporating mudras or hand gestures into my practice, they completely transformed my meditations!

‘Why are mudras so powerful’ you might ask?

Similar to focusing on the third eye or other internal points of energy like the heart center, mudras are working with the subtle energy body and are an ancient meditation technique proven to enhance focus, deepen concentration and calm a busy mind.

(btw, I also have an in depth blog on Third Eye Meditation that compliments this Meditation Mudra practice beautifully—def check it out!)

So, if you’re an overthinker or feel restless in meditation, keep reading because this blog’s for you and you’ll find out exactly which mudra is used in meditation to get focused!

Hey there, I’m Rebecca!

I offer one-to-one meditation classes online and mindfulness coaching to help busy minds slow down and feel grounded through simple mindfulness techniques and effective meditation tools, like mudra meditation hand positions!

I know it’s tough when you sit down to meditate and the mind is swirling with thoughts, I’ve been there. Plus, stress can affect everything from our mood to productivity. But, with a consistent and effective meditation practice, that include the superpower of meditation hand gestures (aka mudras), we can shift from chaos to calm and from cloudy to clear.

In this mindful guide, we’re diving deep into meditation mudras that help settle your energy faster and get you into a meditative state with more ease! We’ll be discussing the following:

• What is a mudra and how does mudra work?

• What are the benefits of hand mudras

• Four easy mudras you can use in meditation and how do you do mudras correctly

• A perfect manifestation practice to combine with a heart opening mudra

• Other common mudra questions

• Wrap up and final thoughts

Whether you're brand new to meditation or want to deepen your practice, you're in the right place. So, let’s begin!

Using a mudra during meditation helps to focus your energy and connect your physical, mental and emotional body so they are all in balance and alignment.

What Are Mudras?

In Sanskrit, "mudra" can be translated as “seal,” or “gesture” and they are commonly used in meditation or in different meditation related practices to calm the mind, improve concentration and they help you feel more centered as you begin your meditation.

How does mudra work?

When the hands are placed in specific positions or gestures—known as mudras—they produce distinct effects depending on the gesture used. While each mudra has its unique influence, all of them increase self-awareness, presence, connection, concentration and focus. Although mudras are formed with physical parts of the body, like the hands, they work from the inside out, stimulating the most subtle aspects of your being. Beyond the obvious physical body, you also possess an energy body and mudras work with this energy body, creating a direct link between mind, body and soul. If these elements are out of sync, practicing mudras can help bring them into alignment.

How many mudras are there in meditation?

There are countless mudras you can incorporate into your meditation practice, but to keep things simple in today’s post, we’re only going to focus on a select few that really stood out to me over the years. They’re perfect for the modern-day meditator like me and you—meaning we’re not meditating in a cave, but likely living in the Western world with a family, a partner, a demanding job, a social life and everyday responsibilities.

Which mudra is powerful in meditation?

Out of the many mudras I’ve tried, I’ve found four specific hand gestures to be especially effective: Chin, Jnana, Dhyana and Anjali Mudra. We’ll explore each one in detail, including how to use them effectively in meditation and uncover the unique superpower each offers. While there are more advanced mudras I teach in my meditation classes online that involve other parts of the body (like the tongue), we’re starting with hand positions that are beginner-friendly, powerful and easy to incorporate into your practice right away.

Also, before we dive into the first mudra, I’d like to preface that if you find it hard to sit still in meditation or the mind often races or it fees like there’s just too much activity inside—that's very normal for the beginner. Don’t worry, you’re doing great and mudras are going to help!

Mudras work from the inside out.

They are secret, ancient meditation tools that easily increase your ability to stay focused and present during meditation, and almost all mudras or gestures are made with the hands.

#1. Chin Mudra: A Hand Mudra that’s Energizing, Yet Simple

Chin Mudra is one of the most common mudra hand signs that you’ll see in almost all meditation photos, like the one pictured above. Using a meditation hand gesture, like Chin Mudra produces an energizing or stimulating effect and can supercharge your focus and channel your energy towards the goal of your meditation.

Why do you touch fingers when meditating?

Chin Mudra involves bringing the index finger and thumb together with the palms facing up, and when the fingers touch, it’s symbolic of a bigger meaning in meditation. The index finger represents individual consciousness and the thumb symbolizes universal consciousness. When these fingers come together, they create a symbolic seal of oneness—merging the self with the universe and creating one consciousness. When we bring our fingers together in this way, the connection can create a sensation that feels deeply grounding and expansive at the same time.

When I introduce mudras in my meditation and mindfulness coaching program, I often guide students through a quick awareness check-in and practice. First, I ask them to close the eyes and sit with open palms and fingers and notice how it feels. Then, I ask them to gently bring index and thumb together, and notice how this different position feels.

For beginners, this touch between the thumb and index finger may be more difficult to notice. But over time, as you attune to the finer layers of sensation and energy, these small shifts can have a powerful impact. Mudras enhance focus and concentration, helping you notice the subtle details in everyday life that often go unnoticed.

How to do Chin Mudra technique correctly in meditation

Follow this step-by-step guide to practice Chin Mudra properly and supercharge your concentration and focus in meditation:

• Sit comfortably, with your hands resting comfortably on your knees or lap.

• Palms are open, facing up and all of your fingers are relaxed.

• Gently connect the tip of your index finger to the tip of your thumb.

• Keep the touch soft—not forced or pressed.

• Let the other three fingers remain naturally extended.

• Avoid letting the index finger dominate or push into the thumb and vice versa.

This light, effortless connection forms a “seal” of energy and you might notice the effect immediately. If not, continue to practice Chin Mudra and overtime you’ll become more sensitive to subtle energy shifts in the body and you’ll gain stronger focus and concentration in meditation. Also, your attention will improve outside of meditation.

The gentleman in the blue shirt is a perfect example of Chin Mudra hand gesture in meditation!

What are the benefits of Chin Mudra?

Chin Mudra will awaken your energy and keep you more alert during meditation. If you sit down for meditation and notice you feel low-energy, tired or sleepy, I always suggest Chin Mudra to my students. Placing your hands palms-up is a receptive position that creates a more uplifting and energizing effect—perfect for those days you’re more tired or for those sluggish meditation sessions.

The direction of your palms influences the subtle energy you’re working with in meditation. In contrast, if you’re feeling overstimulated or anxious, try placing your hands palms-down, which we’ll cover next.

When we turn Chin Mudra upside down, it’s called Jnana Mudra and produces a calming effect in meditation.

#2. Jnana Mudra: A Grounding Hand Position for Meditation

Another powerful yet simple meditation hand gesture is Jnana Mudra. Jnana Mudra helps quiet the “monkey mind,” bringing you into a more grounded and centered state. This mudra is practiced the same way that Chin Mudra is except we place the hands facing down. Allowing the hands to face down on your knees or thighs (like the picture above) is especially useful if you sit down to meditate and notice you're feeling:

• Anxious

• Restless

• Overstimulated

• Emotionally or mentally scattered

• Excited or agitated

What are the benefits of Jnana Mudra?

Jnana Mudra has a naturally calming effect. When you sit down to meditate and notice a busy mind, restlessness or anxiety, placing your palms facing down can help ground your energy and promote a sense of stability and ease. It's a subtle shift, but it can have a noticeable effect on your internal state and create a grounding feeling immediately.

Which mudra is most calming?

Jnana Mudra—hands down! I've been meditating since 2016 and I've found myself naturally returning to a palms-down position about 90% of the time as it brings an immediate sense of calm and it’s become my default hand gesture during meditation.

Which mudra is best for beginners?

For those new to meditation, I often recommend starting with Jnana Mudra. Many of us experience stress, anxiety or a racing mind when we first begin meditating and Jnana Mudra can offer a calming, centering effect. This simple hand gesture helps to settle the mind, ground your energy and support a more focused practice.

Personally, I love the grounding energy it provides and I often encourage beginners to try it. That said, I also invite my clients to follow what feels most natural and supportive in the moment because one of the beautiful things about mudras is their adaptability.

Some days, your body and mind may crave a more open, receptive energy. In those moments, Chin Mudra, with palms facing up, can provide an uplifting, energizing effect—perfect if you need a gentle boost. On other days, especially when you're feeling overwhelmed or overstimulated, Jnana Mudra or a palms-down position can offer the soothing, stabilizing support you need.

I recommend doing a quick check-in as you sit down to meditate. Notice how you're feeling and choose the mudra that best supports your intention and energy for that session.

A quick recap of the first two Meditation Mudras:

• Chin Mudra: Palms facing up = energizing, activating

• Jhana Mudra: Palms facing down = grounding, calming

Try both and see what works for you. Your needs may shift from day to day and that’s perfectly okay. These mudras are here to support your journey and next we’ll introduce you to another easy and powerful mudra you can use when you want some information from the universe!

Need clarity in an area of your life? Then use Dhyana Mudra hand position for answers, guidance and support.

#3. Dhyana Mudra: A Hand Gesture for Contemplation, Reflection and Insight

The third meditation hand position I want to share with you is one that supports inner peace, deep contemplation and inner inquiry. This meditation hand gesture is ideal for those moments when you’re sitting with a question—not demanding answers, but simply creating space for insight to arise naturally. This is known as Dhyana Mudra and while it’s perfect for sitting with a question, it can be used in any meditation practice, whether it’s Zen meditation, Buddhist practices or mindfulness meditation (btw, if you’re new to meditation, I recommend starting with mindfulness meditation, because it’s very simple and straightforward).

How to do Dhyana Mudra technique correctly in meditation:

• Gently place your hands in your lap in a relaxed manner.

• Rest the right hand on top of the left, palms facing upward.

• Let the thumbs lightly touch, forming an oval or triangle-like shape.

• Keep the gesture soft and relaxed, allowing the hands to rest comfortably.

When you sit in Dhyana Mudra, you’re symbolically creating a space for inner wisdom to emerge. The answer may pop in during meditation or it may come at a later time. The important thing is that by practicing this mudra in meditation, you’re letting the universe know you desire insight and clarity and once you ask, then you wait. The universe is ALWAYS listening and when we’re ready for the answer, it will come. We can not force it, so we must rest in trust and have patience because the universe is always on time.

What are the benefits of Dhyana Mudra?

If you're seeking clarity or answers on a situation in your life, this mudra can help you become more receptive to intuitive insights and answers from your higher-self or the universe. It supports you in tuning into Truth, love and inner wisdom, which is available to us at all times, we just have to make a space and listen and this mudra helps us do that.

How to use Dhyana Mudra when you have a question and want clarity:

PRE-WORK: This pre-work practice helps us distinguish non-intuitive insights from intuitive insights. First, we have to become very aware of our existing thoughts, emotions, desires, fears, wishes and feelings around this topic. Write it down and get it out. Once it’s out on paper, then you can begin the meditation.

1. Sit comfortably and take a few calming breaths.

2. Rest your hands in Dhyana Mudra in your lap.

3. Allow your question to arise gently and remain a non-judgmental observer.

4. Don’t force answers—instead, remain in a receptive mode.

5. Then simply observe and let thoughts, sensations or feelings pass through your awareness without attaching to them. Take note of what arises in your awareness and write it in your journal and see how it compares to what you wrote down. Continue this practice gently until you receive an answer.

While you explore this mudra, remember: it’s not about forcing outcomes. It’s about observing what’s happening within, without judgment or pressure, which is at the heart of mindfulness meditation (and this is why I love teaching it!). When we become better at noticing what’s present in the moment, without judgement—new perspectives and feelings emerge, and answers often reveal themselves when we stop chasing them.

Even if it feels like nothing is happening, meditation is doing far more than you think. It's calming your nervous system, helping you get better at listening, it’s reducing stress, improving focus and concentration and softly directing your energy to relax. Over time, these shifts add up in powerful, life-changing ways so be patient and keep at it. Now, we’ll explore our last mudra, which creates a very lovely and supportive feeling!

Anjali Mudra hand gesture evokes a feeling of inner peace and serenity—do you notice it?

#4. Anjali Mudra: A Gesture of Devotion and Heart Connection

Another deeply meaningful and widely recognized meditation hand gesture is Anjali Mudra—also known as the prayer hands. Anjali Mudra is another popular mudra you’ll see in a lot of meditation pictures in which the hands are pressed together at the heart center, fingers pointing upward and it’s often accompanied by a gentle bow of the head, like the picture above.

In Sanskrit, Anjali means “offering” and this mudra symbolizes devotion, reverence and gratitude.

How to practice Anjali Mudra technique correctly in meditation:

• Bring the palms together in front of the heart center.

• Let the fingers point upward, with thumbs gently touching the chest.

• Bow your head slightly as a gesture of humility and recognition of something greater than you but still connected to you.

This mudra is often used at the beginning or end of a meditation session or yoga practice. It’s an expression of surrender—an acknowledgment that we’re not alone in this vast universe and that there is a greater force guiding and supporting us.

When you place your hands in Anjali Mudra and bow your head, you're recognizing that universal energy. It’s a silent prayer of trust and maybe these thoughts pass through your awareness:

"I am being guided. I trust the process. I am supported. I am not alone."

Many of us at one point could feel disconnected from others, ourselves or our purpose. That was my experience before I began meditating. I wasn’t sure who I was or what I was doing here.

But through regular practice, I began to reconnect not only to myself, but to something greater. Anjali mudra helped me realize that guidance and support is always there—it’s such a delicate and powerful mudra for connection.

What are the benefits of Anjali Mudra?

When I practice Anjali Mudra in meditation, I notice feelings of compassion, kindness and unconditional love. It activates a soft, healing energy at the heart space and invites a more tender awareness into your practice. This is a beautiful choice when you're working with emotional healing, gratitude or simply want to feel held and supported.

So whether you're feeling spiritually curious, emotionally sensitive or simply wanting to open your heart—Anjali Mudra is a beautiful and sacred meditation hand position to explore.

How long to hold mudras?

Chin, Jnana and Dhyana Mudras can be held comfortably for your entire meditation practice. Anjali Mudra is normally held when you are in prayer or directly communicating with the universe, which is most likely at the beginning or end of your meditation practice. However, if it feels comfortable to hold Anjali Mudra for your entire meditation practice, I encourage you to follow that. I’ve noticed I tire after a few minutes and then I go to one of the other mudras for the remainder of my practice

Which mudra is very powerful?

All of these mudras are powerful in their own way and each have a unique purpose. Chin Mudra is powerful because it heightens awareness and energizes your practice. Jnana Mudra is calm and grounding for the days you sit in meditation and feel overwhelmed or anxious. Dhyana Mudra is great for sitting with a question and want clarity and Anjali Mudra is great for connecting to the heart space and feelings of support, unconditional love and guidance.

Who should not do mudras?

I’m happy to say everyone can practice mudras!

Combining Anjali Mudra with Intention and Gratitude

In the meditation practices I guide, we always close with either gratitude or intention—two incredibly powerful tools that combine perfectly with Anjali Mudra to supercharge your meditations. Let’s talk about why these are so important.

Intention: Staying Connected to What’s Important or Your Soul’s Direction

Setting an intention is a conscious reminder of your well-being goals and it helps keep you focused on what’s really important in life. I know life gets busy and it's easy to forget. That's why returning to your intention in meditation is so powerful—it realigns your mind with your heart and your deeper purpose.

Gratitude: Training the Mind to Notice and Be Grateful for Abundance

Gratitude helps you shift from focusing on what's missing to fully recognizing what’s already present and good. When we train your mind to look for the good, we consciously energize positive feelings until it becomes our default place of existence. By cultivating this awareness, it can lead to subtle and positive changes overtime.

Anjali Mudra: A Bridge Between Heart, Intention and Gratitude

When we open or close meditation with Anjali Mudra, it’s the perfect time to remember our intention or what we’re grateful for. We’re doing more than placing our hands at our heart—we're intentionally anchoring into and remembering our heart-centered desires that bring joy, peace and meaning.

While we can work with all of the mudra hand signs mentioned today, I’ve found Anjali Mudra is particularly special to strengthen your connection to the heart and it helps you stay rooted in what truly matters, in a way that feels meaningful and heartfelt.

A Recap of the 4 Powerful Mudras You Can Use in Meditation

Let’s quickly go over the meditation hand positions we explored today. These mudras—or hand gestures—are powerful tools to help increase focus, deepen your practice and connect more intentionally with your inner world.

1. Chin Mudra (Hands Facing Up)
   This is one of the most popular meditation mudras. The index finger and thumb lightly touch, forming a gentle seal. When the hands face upward, resting on the knees, it promotes openness and receptivity. It’s great if you’re feeling tired or low on energy—it has an uplifting, energizing effect.

2. Chin Mudra (Hands Facing Down)
   The same gesture—thumb and index finger touching—but with the palms facing down. This variation creates a grounding, calming energy. If you're feeling anxious or mentally scattered, this version can help settle your mind and body.

3. Dhyana Mudra (Contemplation Mudra)

   This meditation hand gesture is perfect for moments of introspection. Place one hand on top of the other in your lap, with thumbs gently touching. It’s often used when sitting with a question or seeking clarity on an area of life. Remember: you may not receive the answer during your practice and that’s okay. You’re simply making space for insight to arise. Sometimes the answer will arrive later, when you least expect it.

4. Anjali Mudra (Prayer Position at the Heart Center)
   This is a deeply devotional and heart-centered gesture, often accompanied by a gentle bow of the head. Anjali Mudra invites feelings of connection, appreciation, compassion, unconditional love and surrender. It’s especially powerful when closing your meditation with an intention or a moment of gratitude. It reconnects you with the heart and reminds you of the love, support and universal guidance available to you—always.

Final Words: Bring Mudras into Your Practice

These four simple mudra hand signs can have a powerful effect on your meditation practice. Whether you're seeking more focus, clarity, energy or emotional connection, there's a mudra that can support you.

They are subtle—but subtle doesn’t mean small. In meditation, it's often the smallest adjustments that create the deepest shifts. Mudras work on a subtle energetic level to help sharpen self-awareness, increase focus and concentration, ground your energy and ease restlessness.

If this post helped you better understand how to use meditation hand positions to enhance your practice, please let me know what stood out to you in the comments! Or next time you sit down in stillness, try adding a mudra to your practice and let me know how it goes!

Rebecca Michelle | Book Meditation Classes Online with a Private Meditation Coach to Increase Focus and Concentration

If you’d like one-on-one meditation and mindfulness coaching to improve your practice and overall well-being, don’t hesitate to reach out!

SEE ONLINE MEDITATION CLASSES

Thanks for reading—and remember, everything you need is already within you, we just have to get good at listening! Want more tips and guidance? Sign up to my Mindfulness Meditation Newsletter!