Hello,
Welcome to this mindful touch practice.
We're going to do a little bit of mindfulness and a little bit of self-massage.
Find a comfortable position,
Either standing up or sitting down or lying down.
And follow your breath for a couple of moments.
You can follow the whole path of the breath from the point where it enters your body down to the lungs and sensing it in your belly and then up again,
Like a wave coming through your body.
Any thoughts that are passing through your mind,
They are okay,
You can let them be,
But don't engage with them.
Whenever you get caught up in your thoughts,
Just come back to your breath.
Now,
Let's tune in to our forehead.
It's a place where we often hold tension,
Different fears and concentration.
Is there any tension right now?
You can place your palm on your forehead and just have a gentle contact.
Relax your palm as well and touch your forehead as if you would be saying with the touch.
I am here,
You can relax,
You are safe.
Feel the touch,
Feel the warmth or cold.
And you can now remove your palm,
Maybe noticing if there is any difference in how your forehead feels right now after the touch.
You can place your palms on your cheeks,
So your fingertips touch your temples and your wrists are close to your chin.
And they maybe touch each other in front of your neck,
So you kind of hold your face in your palms and you can just feel the touch again.
Keep breathing in,
Gently but fully.
If you want to,
You can also massage your temples a little bit with your fingertips.
Sometimes we might tend to hold our breath when we feel like we have a task,
So this is no task,
This is just a way of being.
So keep breathing,
Keep massaging your temples.
And you can slowly go down with your fingers,
Massaging your jaw,
Starting from the joint,
Going down.
And you can also put your fingers below your tongue and massage your head from the bottom a little bit,
From below your tongue.
It's a place that we might rarely touch,
But it also needs relaxation.
And then you can go down,
Massaging the sides of your neck.
And now you can cross your arms on your chest and just keep breathing.
Breathe in rather into your belly,
But touching your chest,
Relaxing your palms,
Your hands,
No need for any pressure.
Just saying,
I am here,
Through your touch,
I am with you.
And where is your mind?
If it got lost,
It's okay.
Maybe just now you have found it again,
Bringing it back to your body.
Bring your hands a little bit up to place them on your shoulders,
Pressing the shoulders gently down.
And keep breathing.
And with every out-breath you can let go of a little bit more tension,
Relaxing a little bit more into the ground.
You can also let your mind widen open and relax.
This is a time just for being.
Keep breathing.
And now you can move your hands on your belly.
And again,
Relax your hands,
Your palms,
Your fingers.
And you can notice as every in-breath is pushing your hands a little bit out.
And with every out-breath there might be a little gap appearing between your hands and the belly.
So we might lose the contact a little bit and then regain it again with the in-breath.
Same with our focus in any meditation.
Finding it,
The moment of mindfulness,
Being fully present.
And then maybe losing it and then finding it again.
All of that is alright.
No need for this to be perfect.
It is fine just as it is.
We are alright just as we are.
Stay as long as you want.
You can also notice if there is any other place in your body that wishes to be cared for,
That needs your touch,
Needs the contact.
And I wish you nice rest of this meditation if you stay.
And if you feel that's it for today then have a great day.
See you next time.
