Welcome.
My name is Kate and this meditation is part of our 40 Days to a Personal Revolution program developed by Baron Baptiste.
Today we will be doing a 25-minute meditation to connect more deeply to our physical body as well as our energy body.
Take a moment and get comfortable in your seat.
Close your eyes and start by noticing your foundation.
If you need to,
Take a moment and adjust your seat and your support so that you're comfortable.
Bring your spine to an upright and alert position and relax your shoulders.
Today we will be using our hands as a focus for our meditation.
I'm going to invite you to bring all five fingertips to touch.
Thumbs touch thumbs,
Index fingers touch index fingers and so forth.
So as your fingertips touch,
Allow some space between your palms and then rest your hands in your lap.
Take a couple of breaths and anchor your attention into your body.
Now,
Draw your attention to your hands.
Start to notice any sensation at all,
Warmth or a little tingle.
Notice your hands.
Notice where they connect at each of your fingerprints.
Bring all of your attention to where your thumbs connect to each other.
Notice what you feel right there at the connection point.
Notice the feeling of skin touching skin.
Perhaps you feel a warmth or a sense of energy.
Allow your attention to rest at your hands for just a moment right there at your thumb tips.
Draw your attention down your thumbs toward your palms.
Notice the whole length of both of your thumbs,
The surface of the skin and inside the skin towards your bones.
Notice the physicality of your hands and any feeling in your thumbs.
Notice the base of your thumbs,
The little pad of muscle where your thumb meets your palm.
Notice any feeling there.
Bring your attention into the inner surface of your palm and to the base of your index finger.
Notice the length of your index fingers from your palm to your fingertips.
Notice the feeling of the skin and the air around the skin.
Bring your attention to the spot where your fingertips on your index fingers touch.
Tune in to any sensation at all right there at your fingertips.
Perhaps you feel your pulse or just a sensation of warmth.
Now notice the space between your index fingers and your third fingers,
That little slice of air between the length of your fingers.
Shift your attention to the fingertips on your longest finger,
Your third finger on each hand.
Feel the connection.
Draw your attention down the length of your third finger on each hand towards your palm.
Feel the inner surface of your fingers and your palm.
Move your attention along the length of your ring finger on each hand up to the fingertips.
Land your attention on where your fingertips touch.
Adjust your fourth fingers.
Notice that connection point between your fourth finger on your left hand and the fourth finger on your right hand.
Notice the space between your fourth finger and your littlest finger on each hand,
Your pinky finger.
Notice the space right at the base of your fingers where your fourth finger and your pinky finger meet your palm,
That little arc.
Notice that space on each hand.
Notice the contact of your fingerprints on your pinky fingers as they touch each other.
Now draw your attention to the inner surface of your palms and all of your fingers at once,
That space between your two hands.
Feel the surface of your right palm and the underside of all of the fingers on your right hand.
Feel the surface of your left palm and all of the fingers on your left hand.
Notice that whole space,
The entirety of that space where your hands don't touch.
With your fingers still connected,
Lift your hands up out of your lap to about waist height.
Just allow your hands to rest in space.
Notice that space between your palms again.
Now allow your fingers to come apart from each other an inch or so,
Maybe even just half an inch.
Start to gently pulse your palms in and out towards each other.
Turn into that space between your hands.
Perhaps you notice a ball of energy.
It might feel like two opposing magnets.
The sensation is strong enough.
Start to expand the distance between your hands.
Explore the feeling just a little bit.
Do a little research.
As you gently press your hands towards each other or allow them to expand apart,
See what they feel.
Bring your fingertips back towards each other.
Perhaps they touch,
They might,
Not quite meet.
Lower your hands back to your lap.
Release your attention from your hands and bring your attention,
Your awareness to your whole body.
And notice what you feel.
Your body is a container.
Your skin has the periphery.
Notice any feeling of self beyond the periphery.
Just a warmth or feeling of energy.
Bring your attention to the crown of your head,
The top of your head.
Notice any feeling at all at the very top of your head.
Allow your attention to draw down to your ears,
The upper part of your ears where the cartilage is.
Notice any sensation at all.
Throw your attention down into your shoulders.
Notice what you feel.
Allow your attention to travel down each arm to your hands.
Perhaps you feel the aliveness of your hands.
Draw your attention back up past your elbows to your shoulders,
Down through your spine line.
When you get to your pelvis,
Allow your attention to travel down the length of your legs,
Past your knees,
To your ankles,
And to your feet.
Draw the energy from your feet back up your ankles,
To your knees,
To your hips,
To your spine,
And up through your spine to the crown of your head.
Start to travel your attention down the length of your body and back up to the crown of your head.
You,
Part by part,
Move your attention from head to toe and back up and back down and so forth.
And there you have it.
You You You You You You You You You You You It's always there but may go unnoticed You You you You take a deeper breath You take another deep breath Acknowledge yourself for doing the practice for taking your seat and building your meditation practice Namaste
