This movement meditation is based on a lesson from the Feldenkrais method.
The hand-breath coordination is a very soothing motion.
You can use it to meditate in a sitting posture or to prepare you for sleep by lying down.
So take a few moments to arrange yourself in a comfortable position,
Sitting or lying down,
And let's begin.
As your body quiets down,
Turn your attention to your breath.
Notice the rhythm of your inhale,
Your exhale.
Without straining,
Could you make them a beat more even?
Allow your breath to become longer.
Notice the junction between in-breath and out-breath.
Can you make them seamless?
Effortless?
Now turn your attention and your gaze to your dominant hand.
The hand you used to write.
Soften your palm and bring your fingertips together,
Gently,
Without pressure.
As you inhale,
Allow your fingers to come apart.
As you exhale,
Bring them together again.
Keeping your palm soft,
Your fingers relaxed,
Synchronizing the movement of your hand with your breath.
Expanding as you inhale,
Contracting as you exhale.
As you actively inhale,
Your palm actively opens.
As you passively exhale,
Your palm softens and rounds,
Bringing your fingertips together.
Looking at your palm,
Eyes relaxed,
Gaze soft,
Connecting the image of your pulsing hand with the sensation of your breath.
Make the movement smaller now.
Easier and smaller,
Softer and smaller,
Until you are not sure if you're still doing the movement or just imagining it.
Finding that moment when the thought of action arises and that moment just before thought becomes action.
Still following the rhythmic pulsation of the breath,
With your next inhale,
Let the breath be.
Take a few moments to sense yourself.
Take a few moments to enjoy.
Resting.
Breathing.
Breathing.
Being.
