Hand Scan For Deep Relaxation

00:30

00:30

Hand Scan For Deep Relaxation

by Cathy Doherty

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

3

This gentle hand scan meditation helps you release tension, reconnect with your body, and bring clam awareness to your hands. Through mindful attention to fingers, palm and sensation, you'll invite relaxation into areas that often hold stress, overuse and unconscious tension. This practice is good for grounding, nervous system regulation, and creating a moment of stillness during a busy day. Music Heal by Chris Collins

Relaxation Body Scan Mindfulness Grounding Stress Body Awareness Breath Awareness Posture Awareness Distraction Management Curiosity Hand Awareness

Meet your Teacher

United Kingdom

Meet your Teacher

United Kingdom

Transcript

I invite you to get into a comfortable position. Sometimes people like to do a scan lying down or sitting down. Or stood up. Whatever posture is most comfortable for you. Just make sure you're reasonably supported. And your weight is evenly distributed. Closing your eyes if that feels right. And it's also fine to keep them open or hold a soft gaze towards the floor. Now as we come into the practice. We can notice the body here in the space. Noticing the whole body for a moment. Just noticing where the body is in contact with the floor. Feeling the chair. The badge. Or the floor beneath the body. Just resting into these points of contact. And just seeing if you can allow the body to settle here a little. Perhaps the wait. Just can rest into these points of contact. And noticing also that there may be thoughts, Emotions or feelings around. And we're not trying to push those feelings away. Or pretend they're not there. It's a bit like the inner weather. So we're just allowing whatever weather is here. Seeing if we can just allow it to come and go. Without engaging with it too much. Noticing the breath. Flowing in and out of the body. If at any point of this practice, Our awareness goes off somewhere else. Or we become distracted by thoughts or sounds. That's okay. As soon as we become aware of that. Then we can choose to bring our awareness back to the focus. So let's just take our awareness into our hands. Just bringing attention to the hands. Perhaps they're lying in your lap. Maybe they're at your sides. See if you can really allow them to rest. Perhaps you notice there's some tension in the hands. And you can invite that tension to release a little. Not trying to force anything. Just releasing it if it will. And now we can explore with our awareness different parts of our hand. What we're doing here is really allowing our awareness to inhabit the hands. So we're feeling our experience from the inside. Sensing from the inside of the hands. What can you notice in the back of the hands? Can you notice any sensations there? Maybe a gentle pressure. If they're resting against something. Perhaps you can feel temperature. Cool or warm. Maybe there's a tingling. Or you can feel a tension in the muscles or a knees. Then bringing awareness to the palm of the hands. What can you feel there? Sometimes when our hands are relaxed, They curl inwards. You might notice that they may be stretched open. The temperature of the palm of the hands. This may feel different to the back of the hands. Again, Can you feel any sensations there? Maybe you can feel a gentle pulse. Or if you can't feel anything much, That's fine too. There's no right or wrong experience. Just exploring. Bringing an attitude of curiosity to our experience. And now inviting awareness to flow down each finger and thumb. Just noticing sensations in the fingers. Perhaps you can feel each finger is touching the other one. Or you can feel the space between the fingers. The air. Does it feel different? The sensations along the fingertips and the tips of the thumb. And very gently. Just bringing the whole of the hands to awareness again. And then broadening awareness out. Once again, Noticing the whole body in the space. Points of contact with whatever's supporting you. The air around you. Sounds in the room. And when you're ready. Just opening your eyes. If you've had them closed. If you want to give your body a gentle shake. Shake out your hands a little. Go ahead. Thank you for practicing with me. You