Hello,
This is Jax and welcome to your mindful exercise.
If you have found yourself getting distracted throughout the day or your mind has been wandering from thought to thought,
Emotion to emotion,
This mindful exercise is here to give you a couple moments of present moment awareness.
Before we begin,
Go ahead and grab an object.
I recommend keeping it a small object,
Something that you can just keep in your hands.
Because we're going to take a moment to explore it with your hands.
So go ahead and find a comfortable seated position with your object nearby.
And just start to draw your attention to your breath.
Feel the breath move and flow in and out through your nose.
This nice and gradual breath.
So start to invite the inhalations to become deeper and richer.
And the exhales to be a bit more extending and long.
And know that by shaping the breath,
You begin to start to shape the mind,
That the mind and the breath are almost one in the same.
So let your breath become steady and let your mind become steady.
Inhale for one,
Two,
Three,
Hold the breath.
Exhale for three,
Two,
One.
Inhale for one,
Two,
Three,
Hold.
Exhale for three,
Two,
One.
Inhale.
Hold.
Exhale.
And then start to gently close your eyes.
Closing the eyes,
Take your attention into your hands.
Take your attention into your right hand.
Start to become aware of the sensations in your thumb,
Your pointer finger,
Middle finger,
Ring finger,
And pinky finger.
Become aware of the spaces in between the fingers,
The knuckles,
The front of the palm,
The back of the palm.
And then start to guide your awareness over to the left hand now.
The thumb,
Pointer finger,
The middle finger,
Ring finger,
And pinky finger of the left hand.
The spaces in between the fingers,
The knuckles,
Palms,
Front and back.
And then keeping your attention focused in your body and the eyes closed,
Could you start to hover your hands over whatever object you have?
And just let them float there.
So maybe the tips of the fingers start to become in contact with the object.
And I want you to imagine that you have no idea what this object is.
Then just start to let your whole surface of the hand touch the object.
And start to explore it with just the tips of your fingers.
Don't pick it up just yet.
If your mind is wondering,
Gently guide your attention back to the sense of touch in the fingers,
The thumb,
The palms.
And then start to pick up the object that you see.
And before you open your eyes,
Start to bring in other senses such as hearing and smell.
So maybe the object makes noises when you touch it.
Maybe the object has a certain aroma to it.
Take these next couple of breaths to just be curious of the smell.
Then finally,
Allow your eyes to open and just take in the object,
The color,
The texture.
And for these next couple of breaths,
Just allow yourself to pay attention on purpose to the object in front of you.
Take one final moment to gaze upon the object.
And then when you're ready,
Place the object back down.
And gently close down the windows of your eyes.
And take your attention back to the body.
Back to the hands,
Fingers,
And the thumbs.
Just notice what they're like now after being in contact with the object.
Take a moment to acknowledge that you took time right here,
Right now,
To be mindful and to be present.
And know that this mindfulness,
This awareness,
Is always available to you.
So come back to this meditation anytime you need a little break and want to practice present moment awareness.
Thank you so much for tuning in to today's mindful exercise.
I have other meditations and yoga nidras here on Insight Timer to support you,
As well as courses.
This is Jax,
And I look forward to practicing with you once again.
Bye!
