Hello and welcome in this skin meditation.
I invite you to find a very comfortable seat.
Maybe cross your leg and sit on a big pillow.
Make sure your knees are stable on the ground or resting under the pillow.
And now place your hand on each knee with your palm facing down.
We're going to try to stay without moving those hands for a little while.
Let's see how you can take a breath without moving your hands.
Inhale with your nose.
Exhale with your mouth.
Did your hand move?
No?
Great.
Let's do it again.
Inhale with your nose.
Exhale with your mouth.
Now can you look at your hand as you take your last breath here?
Look at the left one,
Look at the right one and take a breath.
Maybe your spine moves a little and your ribs move a little.
Maybe you can take a breath.
Exhale with your mouth,
Exhale with your mouth,
Again.
Here is another way of taking a breath.
Just exhale,
Exhale,
Exhale.
Now let's look at those hands.
Maybe there is a span or marker stain on them.
Maybe the nails are well trimmed or not at all even.
Just check for differences between the left hand and the right hand between each finger.
Are they all slim?
Are they all puffy?
How are they?
Don't judge them,
Just look at them.
Those are your hands.
And now let's see if you can close your eyes still without moving your hands.
And notice if you can still sense some.
Are they heavy on your knee or are they light?
Are each finger heavy or can you not feel some of them?
Just take a few breaths just trying to notice the differences between each finger,
The differences between each palm.
Even though you have your eyes closed,
Just try to sense inside of you.
How does your hands feel?
All right,
All right,
That's good.
Maybe heavy,
Maybe light,
Maybe warm,
Maybe cold.
It doesn't matter.
The important is you could stay here with me,
Noticing what's going on.
I invite you now to start moving your fingers and notice how that feels.
Rub your hands against one another.
Notice the softness.
Are you in touch?
And you can open your eyes if you didn't open them already and check in your room.
Good job.
Thank you for meditating with me.
I hope to have you listen to another one of my meditations then.
Have a beautiful day or night.
Bye.
