Welcome to this practice for experiencing mindfulness.
Today we will be using gentle movement as our anchor in our practice.
We often move so fast in life from one thing to the next that we don't notice or even indulge in the simple things.
Slowing down can be such a powerful way to remind ourselves that we're here right now in this present moment and that's pretty amazing.
Instead of always planning,
Worrying,
Coming up with a way to get to the next place,
Maybe we can take some time to live in the moment that we have right in front of us.
And physically slowing down helps to remind us of what's truly important and helps to reel us in if we've been rushing through life,
Maybe even taking the simplest things for granted.
Barbara Ruth wrote,
I once walked the six miles from my house to Camp Lake in less than four hours,
But that wasn't my best time.
My personal best is eight hours and 15 minutes.
That includes time resting with lizards,
Sunning on rocks,
And writing down a dream remembered while I was staring at Mount Barnaby.
Movement can be so incredibly powerful and helpful in cultivating present moment awareness.
Simple repetitive actions can develop calm and a greater sense of being here and now.
We don't have to move quickly through life in order to enjoy it.
So our practice today will be one that is a wonderful way to bring some gentle movement in without having to stand up.
All of our abilities range and how we feel in our bodies might be different.
So this is a practice that doesn't require you to walk six miles to lay on a rock next to a lizard,
But it's also a wonderful way to become more embodied in this beautiful vessel you call home by slowing down.
In this practice we will be directing our attention to feeling and gently moving our hands.
If you don't have hands or you don't have the use of your hands,
You might choose to settle your attention in your shoulders or your feet or another place,
Whatever works best for you.
Let your hands rest comfortably on the tops of your legs.
Turn your palms to face downward for this practice today.
Close your eyes or you can let them be open with a relaxed soft gaze.
Begin to invite yourself into this moment.
Take a deep breath in and a slow exhale out and begin to open your awareness to the sounds around you,
To the sense of smell and taste,
And the sense of touch.
Feel your breathing in this moment.
Notice your body and the sensations that are here with you right now.
Begin to fine-tune your awareness in the space of your hands.
Notice how intimately you can feel your hands from the inside right now.
See if you can feel the backs of your hands.
Feel the volume of your palms and your fingers and thumbs.
Feel the space between your fingers.
You may be able to sense a pulse or a tingling or subtle sensations in the hands.
Just notice with all of your attention in your hands.
Now bring your awareness to your right hand and your right palm against your thigh.
Gently begin to turn your right palm facing upward.
As you inhale,
Slowly start to lift your right hand about 5 or 6 inches off your leg.
As you exhale,
Gently turn the palm facing down and lower your palm back down to the thigh.
Now bring your attention to your left hand with your palm facing downward.
Gently turn your left palm to face up.
As you inhale,
Gently start to lift your left hand about 5 or 6 inches off your leg.
Gently turn the palm facing down and exhale slowly as you lower your palm back down to rest on the thigh.
Alternating now,
Gently lift and place one hand at a time.
Moving with your breathing.
Inhaling to lift one hand.
Exhaling to gently lower.
Inhaling to lift the opposite hand.
Exhaling to gently lower.
Let the movement be smooth and as natural as possible.
If it helps to keep your mind present with the movement by gently saying to yourself in your mind,
Lifting as a hand rises and placing as your hand lowers,
You can add that layer as well.
And as you lift and place each hand,
Notice how intimately you can time the breath with the movement of your hands.
Notice how intimately you can time the breath with the movement of your hands.
Taking the entire slow inhale to lift and the entire slow exhale to place.
Breathe easily without strain.
And you might continue to name lifting and placing as the movement is happening.
Or you might release the technique of labeling and focus more on the flow of the breath.
The flow of movement with your breathing.
And just like our other practices,
Your attention will wander again and again.
So when you notice your mind has drifted,
Acknowledge this moment of wakefulness and guide your attention back to the practice of keeping your full awareness and attention on the gentle lifting and lowering of each hand.
Allow both of your hands to gently settle into stillness.
And just notice what you feel right now.
Without any expectation or judgment,
Just become aware.
Notice if there are any sensations you can feel in your hands after you stop moving.
And see if you can send a little bit of thanks and gratitude to your hands,
To your body.
And for this practice.
And I invite you to use this practice anytime to gather your attention and cultivate a more embodied sense of presence.
If you'd like to sit here a bit longer and just feel into your body,
You're welcome to do so.
Whenever you do feel ready to move back into the space of your day,
Gently blink your eyes open.
I want to thank you so much for your presence and for practicing with me.
