Fingertip Sequence Five-Minute Training The Fingertip Sequence Meditation invites you to combine a smooth,
Balanced breathing cycle with a light fingertip touch between the thumb and each finger in sequence.
The sequence is as follows and should be done on both hands.
Thumb and index finger.
Thumb and middle finger.
Thumb and ring finger.
Thumb and pinky finger.
Each combination should come together slowly.
However,
You may notice your fingers wanting to jump ahead.
The goal should be to regain control of the fingers by allowing the breath to slow and control their movement.
In other words,
Slow and deepen your breath to in turn slow your fingers.
When your mind wanders,
Practice guiding it first back to the breath,
Then into the movement.
Your breath should be slightly ahead of your movement,
So remember,
Breathe first,
Move second.
While abdominal breathing is not required,
It does enhance the practice greatly.
Let's begin.
First,
Settle into a body alignment that allows your hands to be in a palm up position with your arms supported and resting comfortably.
Begin to focus on your breath and invite your body to relax on exhale.
Begin your inhale.
Slowly draw your thumbs and index fingers towards each other.
Fingertips touch lightly as your inhale stops.
Begin your exhale,
Inviting your hands to slowly relax open.
Hands stop as your exhale stops.
Inhale,
Draw thumbs and middle fingers towards each other.
Fingers touch lightly as your inhale stops.
Exhale,
Invite your hands to relax open.
Hands stop as your exhale stops.
Inhale,
Thumbs and ring fingers touch lightly.
Exhale,
Relax your hands.
Inhale,
Thumbs and pinky fingers touch lightly.
Exhale,
Relax your hands.
Inhale,
Returning to the thumbs and index fingers.
Exhale,
Relax your hands.
Inhale,
Thumbs and middle fingers touch lightly.
Exhale,
Relax your hands.
Inhale,
Thumbs and ring fingers touch lightly.
Exhale,
Relax your hands.
Inhale,
Thumbs and pinky fingers touch lightly.
Exhale,
Relax your hands.
Inhale,
Returning to the thumbs and index fingers.
Exhale,
Relax your hands.
Continue on your own with the bowls until you hear the three ting sha sounds.
Work to slow and deepen your breath to in turn slow your hands.
If your mind wanders,
Bring it back first to the breath,
Then into the practice.
Enjoy!
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