Hi,
Kiri here and welcome to this beautiful grounding mindfulness meditation.
We will be counting and tapping our thumb to each of our fingers for this meditation,
Finishing with some unguided time.
So when you are ready,
Let's come into a comfortable position,
Taking the time to deepen into our breath,
Drawing in our nose,
Feeling the air as you breathe in and fully relaxing your body as you feel the way your air on the way out.
Continuing to breathe in and out,
Focusing on breathing deep into your belly and lengthening your exhale,
Continuing with deep,
Full inhales and long,
Slow exhales.
When you are ready,
We will come into our counting and tapping.
We will start with our right hand and we're going to tap the tip of our thumb to our pointer finger and say one,
Then thumb to our middle finger and say two,
Then ring finger and thumb and say three,
Finishing with our thumb and pinky and saying four.
Then you'll repeat all over at one with your thumb and pointer saying one again.
So let's do two here together with me counting one,
Two,
Three,
Four,
One,
Two,
Three,
Four,
Four and continuing on your own,
Counting and feeling the sensation of each tap.
As you go really focusing on that sensation as your thumb makes contact with each finger.
See if you can slow down your breathing and your counting.
Let's now swap hands.
So if you've been using your right hand,
Let's now move to your left hand.
If your mind starts to wander or you feel you're not fully present,
Focusing on that sensation of the tapping,
Just notice and start back over at one and tapping your thumb and pointer together.
Let's now bring both hands together at the same time as we tap and count one to four,
Continuing to relax and focus on slowing your counting and the feeling of the sensation of your fingers touching.
For the last few moments,
Releasing the counting and hand tapping and returning to normal breathing,
Letting your mind go wherever you wish.
When you are ready,
Let's come back to the feeling of your breath,
Feeling the air as you breathe in,
Feeling the air as you breathe out.
I hope you enjoyed this counting and tapping meditation.
Feel free to take this concept and use it in your daily life anytime you want to re-center or ground yourself.
When you are ready,
You can slowly start to come back to the space around you.
Thank you for being here with me today.
