Namaste.
I want to share with you a track.
It's a healing hand meditation called Slow Motion Prana.
It's deeply calming,
Relaxing,
And nourishing to all the body's systems.
Enjoy.
Healing hand meditation is profoundly calming and soothing for the nervous system due to the constant use of ujjayi breath and the slow motion movements of the hands.
Through this meditation in motion with your hands,
You can bring healing to parts of your body and mind that are calling for attention.
Begin by sitting in a comfortable position.
Keep your spine straight and hold your neck and back in alignment.
Close your eyes and relax your body.
In order to release any tension in your hands and arms,
Make a fist with both hands and squeeze as hard as you can.
Hold for a moment and then relax the hands.
Repeat this more rapidly,
Squeezing for just a moment and then releasing.
Do this several times,
Activating the prana,
The energy in your hands.
For the next few breaths,
Begin to shake the hands and fingers as if something were stuck on the ends of your fingers that you wanted to shake off.
Now let your hands relax as you place them on your knees,
Palms facing upward.
Take long,
Deep breaths through the nostrils,
Dirga pranayama.
Begin to engage the ujjayi pranayama breath by gently narrowing the back of the throat.
Breathing deeply now,
Focus your attention upon the belly center,
The hara,
Just below the navel.
Hearing the sound of the ocean with the dirga and ujjayi breath,
Begin to visualize the pranic energy as a luminous,
Liquid light.
Gradually allow the liquid energy prana to flow upward from the belly and stream gently through your arms,
Elbows,
Wrists,
Palms,
And into your fingers.
Your fingertips may begin to vibrate with great intensity as the pranic energy flows into them.
Imagine the hands and fingers becoming lighter and lighter,
Continuing to concentrate on the energy flowing into your hands until you feel them being moved up off the knees.
Do not expect anything to happen.
The key to slow-motion prana exercise is to concentrate on the sensations of energy.
Let your hands move in slow motion upward,
Elbows close by your sides,
Hands moving extremely slowly,
Almost invisible movement.
You might feel your hands are being moved without your conscious will.
Breathing in,
Breathing out,
Hands moving ever so slowly,
No more than shoulder height.
Gradually allowing your palms to face one another and watching them like magnets being drawn toward one another until they're about two inches apart.
Bring your attention to any sensations between your hands and in your fingertips.
You might feel as if you're holding a vibrating globe of energy between your palms.
Your hands might naturally move ever so slowly toward one another and then away.
Feel,
Observe,
Ujjayi ocean breaths.
If at any time during the slow-motion prana experience you feel your hands need more energy activation,
Simply shake the hands vigorously for a few breaths and then bring them back to one another a couple of inches apart.
As you feel this energy moving between the hands,
Allow your inner knowing,
Your intuition to guide your hands in slow motion to any part of the body,
Calling for healing.
You might start with your face,
Letting your hands slowly move toward your face without touching the physical body.
Let your fingers move gently across your face according to the patterns which arise,
Moving spontaneously from within.
As the tips of the fingers move across the face,
They are discharging prana,
Relaxing muscles and deeply held tensions.
Let your fingers move around your face and head about one inch off your body,
Giving yourself a prana bath.
The motion coming from inside,
Very slow,
Effortless.
As you continue this slow-motion prana dance,
Simply allow the hands to find their way,
Bringing healing to any part of you,
Any part of the body that is calling for more tenderness and compassion.
Breathing deeply,
Relaxing into each unfolding moment,
Feeling sensations,
Watching with detachment and ease as if you were swimming below the surface of a warm,
Quiet sea,
Allowing sensation to be there just as it is.
Take all the time you need,
Following the healing energy in your hands,
Staying with long,
Deep,
Ocean- sounding breath.
Whenever you're ready,
Let your hands slowly begin to lower back down to the original position.
Slow,
Slow,
And slower still.
Movement almost invisible.
When the hands have come to rest on the knees,
Remain in a seated position with your eyes closed.
Begin to release the dirgha and ujjayi breaths,
Flowing effortlessly from pranayama,
Control or mastery of the breath,
To meditation.
This meditation is called anapanasati,
Awareness of breath.
Watch the breath now as it rises and falls,
Keeping your drishti or focal point at either the belly or the nostrils.
Breath is very soft now,
No control or effort.
Mind,
Interested and aware.
When thoughts come,
Notice them without judging and bring your thoughts back to the next breath in and out.
If the mind is active or scampering about like a puppy,
Gently invite the puppy mind back again and again to the next breath.
Where is the mind?
As you return again to the next breath,
Invite the mind to investigate the quality of each breath in,
Each breath out.
As our meditation draws to a close,
We'll begin the practice of metta,
Loving kindness.
In this meditation,
Bring to mind first yourself,
Then your beloveds,
Friends,
Neighbors,
Colleagues,
Those toward whom you feel a sense of neutrality,
Those with whom you may have had challenges or difficulties,
And finally,
All beings.
Let the metta resolves be sent to all beings on our earth,
Including the animals,
The trees,
The ocean,
Air,
And the heart of Mother Earth herself.
Repeating these metta resolves,
May all beings feel protected and safe.
May all beings feel contented and pleased.
May our physical bodies be supported with strength and health.
May our lives unfold smoothly with grace and ease.
May all beings be happy.
May all beings be peaceful.
May all have ease of well-being.
May all beings live in harmony and grace.
May all beings be free.
As we conclude our practice now,
Let your arms slowly reach out to the sides and up overhead,
Bringing palms together and draw them down slowly in front of your heart into Anjali Mudra,
Bowing to your own indwelling spirit,
Bowing to the heart of the world.
And when you feel ready,
Gently open the eyes,
Stretching the muscles of your body,
Experiencing the rejuvenation,
The healing that has occurred within you.
Namaste.
