Hello and welcome to another meditation.
This one will be under 10 minutes and it will,
Like most meditations,
Focus on our breath.
This one will be a little different because some people say that they have difficulty focusing solely on breathing during meditation.
So we'll have a little bit of a different exercise in this one,
Which will involve opening and closing our hands in synchronicity with our breaths.
But before we start,
As we do with all meditations,
Let's ground ourselves.
Sit comfortably in a chair or sofa or bench or lie down on a bed.
Try to keep your back as straight as possible.
And rest your hands comfortably on your knees or your lap.
With your palms facing upward.
Think about your feet flat on the ground as the roots of a large,
Powerful tree.
Think about connecting them with your earth star chakra,
Which is a chakra located about a foot below the surface of the earth,
Which connects us with the earth.
Once we're rooted and grounded,
Let's take a few deep breaths.
In for a count of four,
Hold for a count of four,
And exhale for a count of four.
Once more,
In through the nose for a count of four,
Hold for a count of four,
And exhale through the mouth for a count of four.
Now continue breathing at a pace that's comfortable for you.
Don't worry about the timing,
Just breathe normally and naturally and comfortably.
And as you do,
Try to think about those breaths.
Think about breathing in through the nose,
Taking in all of the positive energy that nature has to offer.
And when you exhale,
Breathing out all of the negative energy,
The toxic energy that might have accumulated over days or weeks.
Continue breathing in and out as comfortably as possible.
And now,
With your next inhalation,
I'd like you to open the palm of your left hand as wide as is comfortable.
As you breathe in,
Open that palm to let the energy not only into your lungs,
But into your entire body.
And as you exhale,
Gently close the palm of your left hand.
Continue that.
Inhale with the palm open,
And exhale with the palm closed.
Inhale open,
And exhale closed.
And with your next breath,
Alternate with the right hand.
Inhale open palm,
Exhale closed palm.
Inhale open palm,
Exhale closed palm.
And now alternate left and right with each cycle of breath.
Inhaling with the palm open,
And exhaling with it closed.
And then switch hands,
Inhaling with the palm open,
And exhaling with the palm closed.
Continue this cycle,
Switching between left and right hands,
Remembering to open the palm as you inhale,
And close the palm as you exhale.
And then switch to the other hand,
Inhale,
Exhale,
And close palm.
And with the next breath,
We'll do both hands together in synchronicity.
So as we inhale,
Open both palms gently and naturally.
And as we exhale,
Close both palms.
Inhale open,
Exhale closed.
Inhale open,
Exhale closed.
Continue taking those breaths,
And remember to inhale palms open,
Exhale palms closed.
Continue this in a way that's natural and comfortable.
Focus on your breath,
Clearing your mind.
Think about opening and closing your hands in unison to the rhythm of your breath.
Let your breath dictate the movement of your hands.
Let it be as natural as possible.
As you inhale,
Open both hands,
And as you exhale,
Close.
Let's do a few more cycles,
In and out.
In,
Palms open,
And out,
Palms closed.
And when you're comfortable,
If you've closed your eyes,
You can open them gently,
And return back into your room or the setting where you are in the present moment.
Hopefully this has allowed us to be mindful,
Peaceful,
Restful,
And centered.
Thank you.
