Yoni Mudra is an exercise of withdrawal of the senses. Blocking of your ears, eyes, nose and mouth. During the day the mind is constantly flooded with information from the five senses. The mind needs to be brought under control to be able to concentrate.

You need to use both the hands to block the five senses. Start with closing your ears with your thumbs. Cover you eyes with your index fingers, then close your nostrils with your middle fingers and press your lips together with your remaining fingers. Release the middle fingers gently to inhale and exhale while you meditate.

It is hard to keep your attention focused on one object to start with. To train yourself to pay attention you can try narrowing your field of concentration to a category of objects first, where your mind still has a little of freedom of movement. Practicing this exercise will help your mind to a finer focus and teach you the principle of one-pointed concentration.

You need to practice this with eyes closed, imagine a garden with a different flower in each corner. Start by exploring the qualities of one flower. Then, when your mind grows restless, shift your focus to the flower in the next corner and so on. You should visualize each one clearly.

This meditation process is good to induce relaxation response for beginners. Plan to make meditation a regular part of your daily routine. Set aside 10 to 20 minutes each day at the same time, if possible. Before breakfast is a good time