Melting Hands Practice

This is a vipassana inspired practice that I've refined through my daily practice of meditation. I call it "melting hands". This meditation will be an inner body scan of your hands. Great for meditators who prefer kinesthetic meditations (as opposed to visualizations or sound meditations, for example).

Transcript

Welcome.

This will be a guided meditation and an inner body scan to our hands.

We'll be using a technique called melting hands.

This is a practice that I've come up with over my many years of meditation.

I find that this really gets me present in my inner body.

So first let's find a comfortable seat.

And you want to keep your eyes closed in this meditation.

Start to place your palms face down on your knees.

And then from here start to bring your attention inwards.

And in order to bring your attention to your hands you can start to ask yourself without looking at your hands,

How do you actually know that you have hands?

You might notice that you start to feel some sensations,

Maybe warmth or tingling sensations.

Just pay attention to that.

And as you focus deeper into these sensations you'll find that it grows more and your awareness starts to go inside deeper.

And as you start to feel a sensation,

You'll feel a sense of sensations in your hands.

See if you prefer one side more than the other,

Your left hand over the right,

Or vice versa.

Try to see if you can bring even awareness in both your hands.

See if you can fully feel your palms,

Your wrists,

Your thumbs,

And your fingers.

And from this relaxed state of mind you can start to enter,

Or melting,

Hands practice.

Just feel the point of which where your fingers meet your thighs,

And start to feel the boundaries of where your fingers meet your thighs.

See if you can direct your attention to the tips of your fingers.

And also try to see if you can direct your attention to that outer layer of your thighs.

And now that you feel both your thighs and your fingers and your hands pretty strongly,

Try to see if you can merge those sensations and feel the spaces between your hands and thighs.

See if you can merge both your hands,

And then your lower body as one single point of your legs.

Feel the sensations of your hands receding into your legs,

And melting away.

And that's it.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Now you start to bring attention back to your body.

You can move,

Wiggle your fingers,

And start to make any kind of wrist circles as well.

And now you can start to open your eyes and take a moment to notice your surroundings.

And as you go about your day,

You can always bring your attention back to the inner body,

Providing peace and comfort.

Best wishes.

Reviews

Very rekaxing and focusing 🌈

That was very relaxing and grounding, thank you!

Loved the idea of feeling the hands and legs as one single area of awareness, something different but very enjoyable.

This was a very different approach to the guided meditation I am used to, however I found it very powerful. And the silence spaces were amazing. Thanks a lot. I'll comeback to it often.

I really enjoyed this variation. I often have trouble using the breath as an anchor without finding myself changing my breathing pattern. Focusing on sensation in my hands - which I don't have much control over - made it easier for me to stay present. Thank you!