Welcome.
My name is Raquel Jordan and I'm going to be guiding you into this short meditation practice.
I want you to find a comfortable seat and a quiet place ideally.
Make sure to turn your phone off or on silent and do not disturb.
Today's practice is an embodiment practice and we're going to focus on the hands.
So in this meditation as I'm going to guide you through,
All I want you to do is focus on the feeling and the sensation of your hands.
There's no right or wrong way to do this and just explore what you are picking up.
Once you've found your seat I want you to close your eyes and if closing the eyes makes you feel uncomfortable you can keep them open.
Just take them to something on the floor like a little speck or a dot on your wall or ceiling that isn't moving so that you can keep your eyes focused at one point.
And from that point I want you to connect to your sitting bones or whatever is lying or sitting and cultivate the sense of grounding in your body.
And from there I welcome you to take a deeper breath in slowly.
Inhale and exhale.
Inhale and exhale.
You'll continue easefully with your own breath.
And then you're going to bring your awareness to your hands.
And at first I want you to notice the temperature that you're picking up through the skin of your fingertips.
Notice if the air feels dry or damp through the fingertips.
And then I want you to pick up on this space that exists between your fingers.
And now bring your attention to the center of your palms.
And perhaps the center of your palms feel warmer than the rest of your hands.
Can you notice any other feeling as you start to go in beyond the surface of the skin but actually inside the hand into the tissue of the hand?
Can you pick up on any pulsations?
A wave of a feeling.
Again keeping the breath easeful,
Slow and steady,
Still grounded as you bring your attention to the feeling inside of your hands.
Now I want you to take your attention just to your right hand for a moment and observe the feeling of your right hand.
And perhaps an association comes up for you with the right hand.
Let it be what it is as it comes.
And then I want you to shift your attention to your left hand.
Only focus on your left hand now.
Does the left hand feel any different from the right?
And is there a different association with the left hand?
Now come back to feeling both hands at the same time with equal attention and appreciation.
Come back to your soft rhythmic breath and feel the breath rise in your chest and the chest fall when your breath leaves.
And you can come back to the feeling of grounding through your sitting bones or whatever is connecting you directly to your seat or to the floor.
I want you to notice if anything has shifted for you in this period of time that we've sat together.
And when you're ready to open your eyes if they are not already open,
You can go ahead and open them now.
Your practice is now complete.
Thank you for practicing with me.
Namaste.
