Test - Hand Drawing Meditation

This guided hand drawing meditation practices blind contour drawing with a full body scan. Connecting the never endings in the hand to each body part it relates to as we draw the hand. Giving a creative and safe space to learn new ways to connect to our inner body and healing with the power of our hands.

Transcript

My name is Carissa Hill and welcome to your guided contour hand meditation.

Today we're going to explore how we can use something so simple as our hands to connect with our body.

This is a practice to connect with your creativity and your body.

You do not need to be an artist to perform this meditation.

All you need is a piece of paper,

A pen and pencil,

And your lovely hands.

You can pause this for a moment if you don't have your materials.

Whenever you're ready I'll have you place your hands in front of you.

First we're just going to take a nice soothing deep breath in.

We're just going to thank our hands for everything that they do,

For all the nerve endings that speak to every part,

Organ and gland,

For their ability to hold the people and objects close to us,

And thanking our hands for allowing us to dive into this creative exploration together.

Whenever you're ready you can pick up your pen or pencil in your dominant hand and take a second to notice its texture and weight.

Really allow the pen or pencil to start to feel like it is an extension of you.

Then relax the other hand in a position that feels comfortable for you.

Maybe resting it on the table,

Just allowing it to fold or collapse in a position that feels most comfortable to you in this space.

Now I want you to put your pen to the paper and for the next 15 to 20 minutes I want you to hold the connection to the pen to the paper.

Imagine the pen being an extension of your hand.

Then you'll guide your focus over to your hand that's relaxed.

We're going to thank our eyes for being the start of our nervous system.

For the exercise we are going to trace the outlines of our hands with our eyes,

Imagining our dominant hand as being an extension of our eyes.

Just allowing ourselves to make traces and marks with our pen as if they are an extension of what we are seeing.

Once you're all set up and ready all you have to do is listen to the guidance of my voice and follow along with your eyes and let your hand follow.

We're going to start the base of our hand over to the left just below the thumb.

At the base of our wrists.

Starting to trace the outline of our thumb.

Slowly making our way up.

Allowing your eyes to get lost in some of the veins and lines and really take your time.

And as you do this we're going to connect to your spine.

Each time you make a trace or a mark imagining your spine following.

Lengthening as we make our way up to the tip of our thumb.

Thanking our head and brain reflexes.

As we make our way down our thumb into the curve of our palm.

We take a nice soothing deep breath into our belly.

Then we follow our finger,

Our pointer finger.

Taking the time to explore the different depths and lines.

Jumping over to our middle finger.

Taking the time to notice and draw each finger and nail.

Really getting lost.

And there are different textures and different edges.

And as you move up and down your fingers whenever you are near the top.

See if you can relax the muscles behind your eyes.

And as you work your way down the fingers relax the bridge of the nose.

As you move your way to the right and jump over to different fingers.

Relax your ears and all the muscles.

All the way down to where your fingers meet your palm.

Want you to relax your neck.

Now make your way over to your pinky.

Come down to the other side of our palm.

Relax our shoulders,

Our hips and our legs.

And I want you to take a second to notice the different shadows and curves along this side of your hand.

Running from the base of the palm to the tip of your pinky.

Now I just want you to notice any shadows,

Any lines that jump out to you in your gaze.

Take some time to fill them in.

Maybe you imagine yourself drawing in the feeling of your shoulder,

Your arm and your leg as you explore this part of your arm.

Maybe notice if you are slouching,

Favoring one side of your body and your posture.

Now we'll meet our gaze in the middle of our palm,

Noticing that deep line in that crevice.

That one that runs parallel to the line where our fingers meet our palm.

Really get lost in that deep cove.

See if you can take a nice soothing deep breath.

Make it long,

Slow and deep like that line.

We're going to make a little circle here as you connect to your diaphragm as we are connecting and looking at our solar plex point.

Just right below our ribs,

A bundle of nerves,

Speaks to the gut,

To the brain.

Maybe start to just explore the different lines and shadows of the line where your fingers meet your palm and relax the neck.

Maybe your fingers are gently folded over that line,

Making your gaze jump back and forth to the foreground and the background.

Allow your eyes to play with the depth,

The interruption as you make the connection to your neck.

Imagining all the muscles in your neck overlapping and creating a pathway of different patterns for you to relax.

And when you do,

Your mind and your eyes can jump back and forth to see different perspectives.

Now we're going to focus our attention on the palm right below our pointer finger.

Seeing the different folds as we connect to our heart.

Maybe we can start to sense a feeling in our hands and the skin where our eyes are gazing.

Maybe we allow our hand that is making the movements slow down,

Listening to the sound it makes against the paper.

Taking a second to maybe notice the sound and the feeling of the beat of your heart.

Maybe trace the lines and go down,

Noticing the lines that make a V,

Like a turning point or a fork in the road.

This point allows us to connect to our kidneys and our adrenals.

We thank them for keeping us awake and alert.

Right now they're relaxed.

They flow and they release any liquid intention as we trace the lines going down our bones.

Getting lost in the different patterns.

Really allowing our lower body to relax.

Our legs and our feet.

We really just start to explore the base of our palm.

Just really allowing your eyes to follow how your body feels.

Which side of your palm feels like it needs more attention?

Which side of your body?

Your left or your right?

Maybe start to feel your feet against the ground.

Understanding the lines that we're making and pressing against the paper.

Extending down and out through your feet.

Together with your eyes,

Your hands,

You're carving out a new pattern.

From your eyes,

Your hands,

You're connecting to the parts through your body and just allowing anything to flow out through your feet.

You can follow this pattern throughout your day.

Feeling safe that wherever you walk,

You're supported.

You have power within your hands to connect and heal.

Whenever you're ready,

You can gently start to wiggle your fingers and toes.

Starting to bring movement back into your body.

You can stop the drawing.

Maybe close your eyes.

Place your hands anywhere where you feel needs a little bit of support.

Really bringing one to your chest.

Thanking your hands and feet for housing all your nerve endings.

Taking your feelers to the world and your healers.

Taking a nice soothing deep breath in.

Using your right hand for providing movement and your left for structure.

Thanking yourself for taking this time to facilitate creative healing within yourself.

Whenever you're ready,

You can open your eyes to the beautiful lines that you created.

Seeing all the exploration that you did within yourself and your body out into the world.

Noticing the beauty and the lines and the messiness.

Starting to appreciate the creative,

Messy process of art and healing.

Thank you so much for taking this time to create and connect.

Feel free to share your art or your experience.

And have a wonderful day.