Welcome to the audio of Relaxing the Musician's Hand Meditation.
During the short meditation you will focus your attention on the parts of one hand.
First decide which hand you will use.
Remove watches,
Bracelets,
And heavy rings from your chosen hand.
Sit comfortably in a position that will be easy for you to keep your body still.
Make a tight fist and release.
Stretch the fingers out wide and release.
Place the hand palm up in your lap or on a table or desk.
Be sure your elbow rests at a comfortable angle without strain.
Close your eyes.
Take a deep breath and let it out.
If you choose,
Set a brief positive intention like I intend to stay relaxed all day or I intend to remain focused.
The hand is a wonderful and complex part of you.
Hands also hold many memories.
If thoughts arise,
Bring your attention back to your breath and to your hand.
Take a deep breath and let it out.
We'll begin by paying attention to the fingers.
Bring all your attention to the pad of your thumb.
Concentrate on the pad of the thumb.
Next,
Bring the attention to the pad of the index finger.
Move the attention to the middle finger,
The ring finger,
And the little finger.
Take a deep breath and reverse the direction.
Little finger,
Ring finger,
Middle finger,
Index finger,
And thumb.
Once more,
Move the attention through the fingers but a little more quickly.
Thumb,
Index,
Middle,
Ring,
Little,
Ring,
Middle,
Index,
And thumb.
Keep your breath slow,
Deep,
And relaxed.
With your mind's eye,
See your hand.
Imagine you're drawing an outline of your hand.
Begin with a spot on the wrist below the thumb.
Slowly follow the line up the thumb,
Over the pad of the thumb,
And into the valley between the thumb and index finger.
Bring the line up the outside of the index finger and down the inside.
Move on to the middle finger,
The ring finger,
And the little finger.
When you reach the wrist below the little finger,
Reverse the line.
Up the little finger,
Into the valley,
The ring finger,
The middle finger,
The index finger,
And the thumb.
Next,
Give your attention to the webbing between the fingers.
Bring your attention to the web between the thumb and the index finger.
Imagine you can massage that spot with your mind.
Next,
Massage between the index and middle,
Between the middle and ring,
Ring and little,
Little and ring,
Ring and middle,
Middle and index,
And index and thumb.
Continue to breathe slowly.
Now focus on your fingernails.
Bring your attention to the nail of the thumb.
When you can massage the nail with your mind,
Move next to the nail of the index finger,
The middle finger,
The ring finger,
The little finger,
And reverse.
The little finger,
The ring finger,
The middle finger,
Index,
And thumb.
With your hand relaxed,
Bring your attention to the joints of your fingers.
Begin with the thumb joint closest to the wrist,
And imagine you are massaging the entire joint.
Move to the joint between that joint and the nail,
And massage that joint.
If flexing the joint slightly makes it easier to focus your attention,
Do that.
Next,
Move to the joints of the index finger,
The first joint,
The second,
And the third.
Next,
The middle finger,
The first joint,
The second,
And the third.
The ring finger,
The first joint,
The second,
And the third.
And the little finger,
The first joint,
The second,
And the third.
When you're finished,
Go back and massage any joints that need more attention.
Take a deep breath and let it out.
Next,
Bring your attention to your wrist.
Imagine you can feel the life-affirming pulse beating in your wrist.
Now imagine a clockwise spiral of energy in the palm.
Just enjoy that feeling.
Notice the temperature in the center of the palm.
Reverse the spiral.
Feel the sensations in the entire palm.
With your eyes still closed,
Imagine you can see your hand as if it were transparent.
Perhaps you can even see the veins and muscles that power this amazing part of your body.
What color is the palm,
The thumb,
The fingers?
Does any part of the hand vibrate,
Throb,
Or even sing?
Take a deep breath and let it out.
Notice how the hand feels.
Imagine it is so light it could float.
Now imagine a gentle hand lightly stroking the top of your hand and then the palm.
Take a deep breath and let it out.
Bring the attention back to the wrist and feel the pulse,
Calm,
Relaxed energy flowing from the hand into the entire body.
You can now massage your hand.
Repeat this meditation on the other hand.
Or if you've done the exercise a few times,
Try both hands simultaneously.
When you're ready,
Return to your regular activities.
Remember your intention and have a relaxing and creative day.
