Hello and welcome to this meditation.
In this practice we are going to interrupt our ruminating thoughts by focusing on something we don't often think about,
The sensation of our hands.
Whenever you're ready I invite you to find a comfortable position either sitting up or laying down.
Whatever is most accessible and appropriate for you and your body in this moment.
Allow yourself to take three full deep breaths to arrive in this moment.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Breathing in.
And breathing out.
Letting go of the mental chatter.
Releasing the monkey mind and finding stillness.
Start by pitching your awareness down into your hands.
Feeling both the left hand and the right hand.
Noticing the sensation of the palms,
The fingers,
The backs of the hands,
The tips of the fingers,
The wrists.
Now isolate the left hand.
Feel the left thumb,
The pointer finger,
The middle finger,
The ring finger,
The pinky.
Feel all five fingers at once.
Feel the palm.
Feel the sensation of the air in the room on your palm.
Feel the palm and all five fingers now.
Feel into the back of your left hand,
Your knuckles,
Your fingernails.
Feel your left wrist.
And now switch to the right hand and isolate the experience of that sensation.
Feel the thumb,
The pointer finger,
The middle finger,
The ring finger,
The pinky.
Now feel all five fingers at once.
Feel the skin of the palm,
The sensation of the air on your right palm.
Feel the palm and all five fingers.
Feel into the back of your right hand,
Taking notice of the sensation of the knuckles,
The fingernails.
Feel your right wrist.
And then unite these sensations,
Feeling both hands in their entirety at once.
Begin to slowly curl your fingers in towards your palm,
Making loose fists.
Once you've made a fist,
Release the fingers out so that each finger is outstretched.
Do this motion,
Curling the fingers in and then spreading them out,
Focusing on the sensation of the fingers curling and moving.
The sensation of the pads of your fingertips as they gently touch your palm.
And then stretch out once again,
Noticing how the fingers feel when they are flexed.
Great job.
Now allow your hands to release this motion and be still once again.
Notice how placing your full attention on something as minute as the sensation of your hands can bring you out of a pattern of obsessive thinking.
This exercise is available to you any time you need to interrupt any cycling thoughts.
This concludes our practice.
I hope you have a great rest of your day.
