This meditation is a breathing exercise that can be used for focus and relaxation by connecting with your breathing while also grounding through your sense of touch.
You can do this breathing exercise just about anywhere or anytime.
I invite you to start by getting comfortable wherever you are.
You can be standing,
Seated in a chair,
Seated on the floor,
Or even reclining in bed.
Make sure your body is as comfortable as it can be right now.
And make sure you won't be interrupted by distractions if possible.
Now take a few slow,
Natural breaths to begin.
I call this breathing exercise tactile breathing.
Tactile meaning sense of touch.
It is done by taking the first two fingers of one hand and tracing a line along your other hand as you inhale and then exhale.
Pick one hand and place it palm up in front of you.
Your first two fingers of your other hand are then placed at the base of your palm where all of the tiny bones,
Muscles,
And tendons all come together.
As you breathe in,
Drag your fingertips along the edge of your hand all the way out toward your pinky finger for the entire length of the slow inhale.
And when you exhale,
Drag your fingertips back toward the base of your palm where you started for the entire exhale.
If you haven't already,
Try it now.
Good.
As you start the next inhale,
Do something similar,
This time tracing toward the end of your ring finger and drag back toward your palm on the exhale.
I think you know where this is going.
So inhale and trace a line all the way to the tip of your middle finger and back on the exhale.
You've got the last two fingers on your own as you inhale and exhale.
Whenever you complete one round on this hand,
Take a few breaths without the tactile component to notice what you feel with the execution of this exercise.
Maybe just notice how your hand feels to make that contact there and that kind of gentle massage.
Or maybe just notice how your body or your mind is feeling while you take some slow breaths grounding into this moment.
Great.
From here,
You have the option to switch hands or repeat the exercise on the same hand.
Now that you understand the exercise,
Feel free to switch it up.
Make it your own.
Find whatever pattern works for you.
I hope that you found this short breathing exercise helpful.
Have a wonderful day.
.
