Welcome to our small mindful movement practice.
This is a sweet practice if you are feeling overwhelmed or anxious and those breathing more meditative practices to start cutting it.
We're gonna use our bodies to get out of our mind a little bit.
It's just a different way to release.
And let yourself sit comfortably.
You can slouch,
You don't need to sit with perfect posture.
And we'll just do one breath together,
A full inhale through the nose.
It's okay if it's shaky.
And sigh it out,
Make some noise.
And just come back to breathing through the nose.
Maybe it's a little more shallow than usual,
That's fine.
And just let your hands comfortably rest on your lap.
And when I list a finger,
Just lift it for a moment and put it back down.
Right hand thumb,
Right hand middle finger,
Left hand thumb,
Left hand pinky,
Right hand ring finger,
Left hand first finger,
Left hand first finger,
Right hand pinky finger,
Left hand middle finger,
Both thumbs,
Right hand pinky,
Left hand pinky,
Right hand ring finger,
Left first finger,
Left hand pinky,
Both middle fingers,
Both first fingers.
And then you can give your hands a little shake out.
Maybe you flick out the hands like you're flicking some water off of them.
And then we'll come back and do a second round.
This time we're gonna do two fingers at a time.
Again,
Just lifting them for a moment and putting them back down.
Left hand first finger,
Right hand pinky finger,
Right hand middle finger,
Left hand thumb,
Right hand middle finger,
Left hand thumb,
Left hand first finger and middle finger,
Left hand pinky finger,
Right hand first finger,
Both middle fingers,
Both thumbs,
Left hand first finger,
Right hand thumb,
Left hand thumb,
Right hand pinky finger,
Middle finger,
Right hand first finger and ring finger,
Left hand middle finger,
Right hand ring finger,
Left hand ring finger,
Right hand first finger.
And again,
Just shake out your hands,
Let it go.
It's harder than it seems,
Isn't it?
So now you might close your eyes or just look forward away from your hands.
And we're gonna bring fingers to touch.
So just touching the tops of the fingers to each other,
Kind of like they did in E.
T.
So bring your right hand first finger to touch left hand middle finger.
Then try both pinkies touching.
Then touch left hand middle finger to right hand ring finger touch both first fingers,
Left hand thumb to right hand pinky right hand ring finger to left hand first finger,
Left hand ring finger to middle finger right hand.
So if you want from here,
You can level it up and try to do this overhead.
So the same action touching the tips of your fingers overhead and then just pulling your hands about a foot apart between each round.
Left hand middle finger,
Right hand pinky finger.
Right hand pinky finger to left hand pinky finger.
Right hand first finger to left hand middle finger.
Left hand ring finger to right hand ring finger.
Right hand first finger to left hand middle finger.
Both thumbs.
Left hand pinky finger to right hand ring finger.
Both middle fingers.
Right hand first finger,
Left hand pinky finger.
Left hand index,
Right hand ring.
Left hand middle finger,
Right hand index.
Both pinkies.
And see if you could touch all your fingers together overhead.
And then give that a long shake out,
Flicking out your fingers,
Your hands.
Maybe noticing how just while we were here,
We weren't able to think about everything else.
We were just focused on the task at hand,
Even though this task can be a little tedious or difficult.
Maybe check in with your body again.
We're just gonna do one final thing here.
I want you to squeeze your hands slowly into fists.
Squeeze tight,
Tight,
Tight like it's not gonna stop.
And then soften your hands,
Feel them release.
Let's do that again.
Squeeze your hands slowly,
Making tight fists,
Tighter,
Tighter.
You could hold that and maybe do the same with your toes.
Squeeze them in,
Making little foot fists.
Squeeze,
Squeeze,
Squeeze,
And let it all soften.
Last time,
Squeeze the hands,
Maybe the feet.
You could even try to squeeze every muscle in your body,
Including your face,
Like you ate something sour.
Squeeze it all tight and let it go.
Just take a moment here and maybe now notice how it feels to breathe.
Has it changed at all?
Maybe now you're ready to continue with your day.
Maybe you're ready to move into another meditation if it calls to you.
Whatever you choose to do,
I hope the rest of your day brings you a little bit more ease.
Thank you so much for practicing with me.
Peace.
