Hi there,
Welcome back to Insight Timer.
I'm Steven and I'll be your guide for this meditation.
Here we offer tools to support ourselves to feel grounded and presenced,
Which isn't always easy in a world that can be busy and full and sometimes feel like a lot.
And within any given moment we have very great tools to support ourselves to feel calm,
Grounded and present.
Those tools are within our body.
One of them is our breath and another is our sense of touch.
And this exercise doesn't require anything but a few moments and some space and time with yourself.
What we do is we use our hand and our fingers to guide our breathing.
So you can take your doesn't matter which hand you use,
And take your index or your pointer finger from your opposite hand and place your finger on the outside edge where your wrist connects with your pinky finger.
And starting with an inhale you can trace along the edge of your hand,
Coming up to the tip of the pinky finger.
As you exhale you trace inward toward the palm.
Inhale,
Tracing up the second,
The ring finger,
To the tip.
And exhaling as your finger traces the edge of that finger back to the center.
The third breath traces the finger,
Inhaling up to the tip of the middle finger and exhaling down to the center.
Inhaling,
Tracing the pointer finger.
Exhaling,
Coming back to the tip of the thumb,
Inside of the thumb.
Inhale to the top of the thumb and exhale coming back to meet the wrist.
We can trace in the other direction,
Inhaling,
Thumb,
Exhale,
Thumb.
Inhale,
Pointer finger,
Exhale,
Pointer finger.
Inhale,
Middle finger,
Exhale.
Inhale,
Ring finger,
Exhale.
Inhale,
Pinky,
Exhale back to the wrist.
Continue doing that on your own.
I'll guide the inhale as you trace having contact with yourself,
With your body.
Exhale.
Inhale.
Exhale.
Inhale.
Noticing what it feels like to just be present with yourself and exhale.
Inhale and exhale.
Inhale and exhale.
Continue to notice your breath.
Continue to notice the sensations,
The sensory activity of tracing your own hand.
You can switch hands,
Noticing how the contact may feel different.
One hand may feel warmer or cooler.
You may notice different textures along the surface of your skin.
And these sensory awarenesses combine with the simple power of inhaling and exhaling,
Of being mindful and attentive to what is present in this moment,
Will hopefully show you the power and the tools that we have available to us at any moment in time.
Thanks for taking time to practice with me,
To experience this new sensation,
This new awareness of yourself,
Your breath,
And your body,
And I hope to practice with you again soon.
