This hand meditation is designed to help you come back home into your body,
Shifting the
focus from the mind to the body.
It is inspired by the hand meditation of Matthias Swintek.
Beginning now with finding a comfortable position to lay down,
Preferably a yoga mat or in the
comfort of your own bed.
Take a moment here to let your body settle in and arrive into this position.
Taking three deep breaths to help you arrive here.
Taking a deep inhale in through the nose,
Big exhale release through the mouth.
Inhale through the nose,
Filling up belly,
Chest,
All the way up,
Exhale release it down.
One more inhale,
Filling up,
Exhale release,
Release,
Release.
Now allowing your breath to just flow naturally here,
As you lay here on your back,
Take this
moment to arrive,
Feeling the support of the earth beneath you,
Allowing shoulders
and hips to soften,
Softly close down your eyes if you haven't done so already,
Releasing
any tension in the jaw,
Softening the space in between the eyebrows.
Now as you lay here,
Place one hand on your lower belly and use the index finger of your
other hand to touch the hand that is lying on your belly,
Noticing how the hand feels,
The texture of your skin,
Temperature of your skin,
Just allow yourself to explore and feel
the details of the hand.
Now letting all of that information go,
Letting labels go,
Moving your attention from your
mind to your body.
As you begin now to move your index finger slowly over your hand,
Consciously choosing
to direct your full attention to your skin,
Bring your focus to the sensations in your
skin,
As you move your finger all over the hand,
Notice how fast you are moving your
finger,
And slow down your speed by half,
And by half again,
Moving as slowly as possible,
So that you can soak up all the fine details of sensation.
Can you notice any change when you slow down,
Allowing yourself to explore,
To experience,
To receive the information from your skin?
If any thoughts come up,
Just notice them,
And let them pass by,
Bringing your relaxed
focus back to the feelings in your hands,
Again and again,
Moving slowly,
Feeling sensations,
This is the most important thing,
There's no need to think or do anything else,
No one
to impress or please here,
It's just you and your skin,
You being you as you are,
Surrendering
to the experience.
You may notice your nervous system relaxing,
Your breathing slowing down,
Your muscles
releasing tension,
Feeling pleasant,
Calm and balanced,
Grounded and connected to yourself.
I'll give you some space to explore further here,
Slowing down even more now,
And eventually
coming to a stop,
Noticing how you feel,
And slowly opening your eyes and welcoming
yourself back.
