Triyu Kriya is a beginner-friendly meditation practice that combines breath awareness, a specific hand mudra (known as Triyu Mudra), and optional mantra repetition to foster mindfulness and relaxation. To engage in this practice, find a comfortable seated or lying position with a straight spine. Begin with deep, intentional breaths to center yourself.

The Triyu Mudra involves bringing the tips of your thumbs, index fingers, and middle fingers together, while extending your ring and pinky fingers in a relaxed manner. This hand gesture creates a gentle triangular shape.

As you close your eyes and focus on your breath, visualize the gentle flow of energy along one side of the imaginary triangle formed by your fingers during inhalation, and down the other side during exhalation. This visualization adds a meditative element to the practice, enhancing concentration and mindfulness.

For those comfortable with mantra repetition, you can introduce a calming mantra during each breath cycle. For instance, silently saying “peace” on the inhale and “calm” on the exhale. This optional addition deepens the meditative experience.

Triyu Kriya also provides the flexibility to incorporate a brief body scan, directing your awareness to different parts of your body to release tension and promote relaxation.

Begin with a modest duration of 5-10 minutes and gradually extend it as you become more familiar with the practice. To conclude, gradually return your awareness to your surroundings, gently moving your fingers and toes before opening your eyes.

This meditation offers a simple and accessible entry point for individuals new to meditation, providing a structured yet adaptable framework for cultivating mindfulness, inner calm, and overall well-being.