Meditation On The Hands In Five Minutes

In this meditation we take a close look at our hands and attempt to understand how the hands hold tension or emotion. Are you feeling unsettled or uncertain? Simply taking the time to work with the hands can build a sense of awareness of what's going on in the present moment.

Transcript

Find a comfortable seat in a chair or lying down on your yoga mat or bed.

Come into your own natural breathing,

Noticing your inhale and your exhale.

If at any time your mind starts to wander,

Gently invite it back.

Continuing the focus on your breath.

Bring your attention now to your hands.

Spending a few minutes with your eyes open,

Just observing your hands.

Maybe turning them around,

Bringing them closer to your face.

Putting them on a surface so you can stretch them out.

Whatever feels right to you in this moment.

Noticing any thoughts,

Emotions or sensations that come up as you look at your hands.

And now closing your eyes and imagining that you're sending your breath to your hands.

Begin to invite each finger to relax one by one,

Starting with the thumb on your right hand.

And your pointer finger.

Middle finger.

Fourth finger.

And your index finger.

And your middle finger.

And your pinky finger.

Moving to the left hand at your own pace.

Going from the thumb all the way to the pinky.

Now experiment with stretching your hand out as much as possible.

And then clenching the fist.

What do you notice when you do this?

What thoughts,

Emotions and sensations come up?

If nothing comes up,

No worries.

If nothing comes up,

No worries.

Just observing with curiosity the way a child might.

Now slowly expanding your attention from your hands to the entire body.

Taking three deep cleansing breaths to close the practice.

Namaste.

Reviews

Simple and powerful