Let's begin.
Make yourself comfortable either sitting or lying down.
Take a few moments to feel your body,
Feel your weight on your legs or feet or back.
Let's take a few slow and deep breaths.
If you wish,
Breathe in through your nose and exhale through your mouth.
In general,
I tend to imagine the shape of my breathing as it enters and exits my body while I focus on the fingers and toes in this meditation.
Take a moment to remind yourself that you're carving some time for yourself and that there's no other thing that you need to be doing right now,
No other thing that you have to be thinking right now.
This is time for you to dig in,
To tune in a bit to what's healthy and tune out a bit what might not be serving you in this moment.
There may be noise and thoughts that creep in while you meditate and that's okay.
That happens.
And once we start into our fingers and toes meditation,
If you get lost,
You can always refocus on where we are in the meditation and start from there.
Never judge distractions.
Note the distractions,
But don't affix judgment to them and circle back to what you were doing in the meditation.
I ask you to focus on your fingers and toes now.
Place them wherever you wish or wherever you're comfortable.
I like to have fingers placed on my body near my hips.
Feel free to place them where they come in contact with the surface of some sort.
Let's focus on our breathing.
Inhale through your nose and exhale through your mouth.
And again.
Feel free to breathe through your mouth only or your nose only.
As we breathe,
We imagine in our mind's eye that the entry point of air,
Your nose or mouth,
We follow it,
The air,
From its entryway and we follow the path of that air deep down into the lungs.
And as we exhale,
We follow in our mind's eye the air from our lungs as it makes its way up through our airways and back out,
Perhaps noticing the heat in our nose at the end.
I'll do some breaths alongside you.
Again,
Following the air down in our mind's eye and following it out.
Good.
I'll bring you back to your fingers.
For the moment,
Find your left pinky and continue breathing and continue imagining the airflow in and out as if you could almost see it.
If you lose the image of the air with a combination of the fingers and toes meditation,
Let the imagery of the airway go and focus on the fingers and toes.
As we talk through the fingers and toes meditation,
I will be asking you to literally press your fingers lightly or move your toes slightly.
The touch is sustained for one full breath for each digit until we move to the next finger.
Let's begin.
Breathe in while touching your left pinky to a surface of some sort.
Breathe out while your finger is touching.
Release the left pinky and slightly press the left ring finger.
Breathe in while you touch the left ring finger to a surface imagining the flow of air and breathe out while your left finger is touching,
Then release it.
Breathe in while you touch your left middle finger imagining airflow and breathe out while your finger is touching,
Then release.
Breathe in while you touch your forefinger,
Imagine the air,
Breathe out while your finger is touching,
Then release it.
Breathe in while you touch your left thumb to a surface,
Imagine airflow,
Breathe out while your finger is touching,
Then release it.
Touch your right pinky to a surface,
Breathe in,
Imagine the flow of air down your body and breathe out while your right pinky is touching,
Then release it.
Breathe in as you touch your right finger to a surface,
Air goes down,
Breathe out,
Air goes up and out,
Release the finger.
Breathe in as you touch your right middle finger,
Follow air in,
Follow air out.
Breathe in as you touch your right forefinger,
Follow air in and air out,
Release the air.
Breathe in as you touch your right thumb,
Follow air in and out,
Release.
As we head to our toes,
We will bring some movement to our toes as much as you're able and we will excuse how imperfectly we will find specific toes.
On the right foot,
Find the baby toe,
Engage it in one light movement,
Breathe in fully,
Toe is engaged,
Then breathe out slowly,
Then release the toe.
Breathe in as you engage your right ring toe,
Imagine airflow in,
Keep the toe engaged lightly,
Then as you breathe out,
Release the toe.
Breathe in as you engage your right middle toe,
See your air in,
Engage the toe,
See the air release up.
Breathe in as you move your right index toe,
Imagine air moving down and moving back up slowly.
Breathe in as you engage your right big toe,
Air in slowly and moving out.
Engage your left big toe as you breathe in deeply,
Air moving in and down,
Keep the toe pressed lightly and exhale and release the toe.
Press your left index toe lightly as you breathe in,
Air in and moving down,
Toe pressed and follow the air out in your mind's eye.
Breathe in as you press your left middle toe,
Air moving down and moving slowly up,
Release the toe.
Breathe in as you engage the left ring toe,
Air in slowly,
Breathing out slowly,
Release.
Breathe in as you press the left pinky toe,
Slowly air in,
Air moving deep into the body,
Air releasing.
I'm going to continue back to the finger shortly and the first meditation can be repeated as many times as you wish.
In the next meditation you will not be moving fingers and toes but rather imagining energy being felt in each digit or energy or electricity being felt in each digit as we follow the movement of the air in and out.
If one has trouble imagining the energy in the digit,
I sometimes feel a sustained imagination of that feeling or I imagine pulses of energy there and if I can imagine the lightest possible energy that I could possibly place in the finger to make it press on something and to stop just before that finger presses and to focus on that,
That betwixt,
That between energy that works for me.
Breathe in while imagining energy in your left pinky,
Breathe out while imagining energy in that finger.
Breathe in while you send energy to your left ring finger,
Imagining the flow of air deeply in,
Breathe out while your mind is still engaged with that digit,
Release.
Breathe in while you focus energy in your left middle finger,
Imagine air in,
Follow air out,
Follow the heat at the end of the exhale.
Breathe in while you send energy to your left forefinger,
Imagining air in,
Breathe out then release the energy.
Breathe in while you feel energy in your left thumb,
Imagine airflow,
Breathe,
Release.
Imagine energy in your right pinky,
Breathe in,
Imagining the flow of air down your body,
Breathe out while energy is engaged in the right pinky and release.
Breathe in as you send energy to your right ring finger,
Air goes in,
Breathe out,
Air goes up and out,
Release.
Breathe in as you light energy to the right middle finger,
Flow air in,
Flow air out.
Breathe in as you send energy to your right forefinger,
Follow air in,
Air out,
Release.
Breathe in as you light energy to your right thumb,
Follow air in and out and release.
On the right foot,
Find the baby toe,
Send energy to the right baby toe,
Breathe in fully,
Breathe out slowly,
Release the toe.
Breathe in as you send energy to your right ring toe,
Imagining airflow in,
Then as you breathe out,
Release the toe.
Breathe in as you light energy to your right middle toe,
See your air in,
See the air,
Release up.
Breathe in as you send energy to your right index toe,
Imagine air moving down and moving back slowly,
Release.
Breathe in as you send energy to your right big toe,
Air in slowly and moving out,
Release.
Send energy to your left big toe as you breathe in deeply,
Air moving in and down,
Exhale,
Release.
Send energy to your left index toe as you breathe in,
Air in,
Moving down,
Follow the air out in your mind's eye,
Release.
Breathe in as you send energy to your left middle toe,
Air moving down,
Air moving slowly up,
Release.
Breathe in as you send energy to your left ring toe,
Air in slightly,
Breathing out,
Slightly,
Release.
Breathe in as you send energy to the left pinky toe,
Slowly air in,
Air moving deep into the body,
Air and energy releasing.
These two meditations can be done repeatedly and interchangeably.
I hope that they bring your mind some calm and some peace.
I sincerely wish you peace.
Thanks for listening.
