Open and Close Hands 5-Minute Training The open and close hands meditation invites you to create a smooth,
Balanced breathing cycle while guiding your hands to open and close with the rhythm of your breath.
The closing of the hands should be gentle and relaxed.
Just imagine you are protecting a tiny bird's egg in each palm,
No tension necessary.
The opening of the hands should also be gentle,
Relaxed,
And based on your comfort.
Allow the breath to be your primary focus while gently guiding the hands to follow the breath's lead.
When your mind wanders,
Practice guiding it first back to the breath,
Then into the movement.
Your breath should be slightly ahead of your movement,
So remember,
Breathe first,
Move second.
While abdominal breathing is not required,
It does enhance the practice greatly.
Let's begin.
First,
Settle into a body alignment that allows your hands to be in a palm up position with your arms supported and resting comfortably.
Begin to focus on your breath and invite your body to relax on exhale.
Begin your inhale,
Then slowly close your hands into a lightly held,
Relaxed fist.
Your hands should stop as your inhale stops.
Begin your exhale,
Then slowly open your hands to a comfortable level for you.
Your hands stop as your exhale stops.
Begin your inhale,
Then slowly close your hands into a lightly held,
Relaxed fist.
Begin your exhale,
Then slowly open your hands to a comfortable level for you.
Inhale,
Slowly close your hands.
Exhale,
Slowly open your hands.
Inhale,
Close.
Exhale,
Open.
Inhale,
Close.
Exhale,
Open.
Continue on your own with the bowls until you hear the three Ting Sha sounds.
Work to slow and deepen your breath to in turn slow your hands.
If your mind wanders,
Bring it back first to the breath,
Then into the practice.
Enjoy!
.
.
You you you you
