Welcome to Meditation for Overthinkers.
To begin this meditation,
Please bring your hands into Hakini Mudra,
Where the tips of the pinky fingers rest together,
The ring fingers together,
And so on,
So that your hands form a circle.
And you can rest this circle down in your lap,
On your thighs,
Wherever it's comfortable.
Just keep the touch of the fingers very,
Very light.
And begin to feel your breath.
And then more specifically,
Begin to shape your breath,
Inhaling and exhaling to about the count of four or five.
Keep the fingers of Hakini Mudra nice and light with your breath,
Inhaling and exhaling to four or five,
Whatever feels very comfortable and effortless for you.
And then we will begin to lengthen the exhale,
And then to also begin to move the fingers as we breathe.
So on the inhale,
We're going to expand that circle even bigger.
And then on the exhale,
Slowing down the breath,
And really slowly moving the fingers toward one another,
As if you were pinching them all together.
Inhale four or five,
Spread the fingers open back to the full Hakini Mudra,
Mudra of concentration and power.
And exhale,
Slowing that breath down,
Moving the fingers back toward one another.
So closing off that circle.
Continue inhaling into Hakini Mudra,
Opening those fingers.
And exhaling,
Slowing down that breath,
Maybe to about a count of seven or eight.
And continue this movement of the fingers with the breath,
Paying particular attention to drawing out your exhale.
About one more minute of moving into and out of Hakini Mudra with the breath,
With the slowing down the elongation of the exhalation.
Fingers are nice and light,
Almost barely touching.
One final breath here,
Moving the fingers with Hakini Mudra.
And then you can choose to keep the mudra,
The full mudra with the fingertips touching in a circle,
Resting on your lap.
Or if it's more comfortable for you to separate your hands,
Please choose which mudra you prefer.
And we will rest awareness at the navel and feel a circle forming around the navel.
It could be on the outside,
Right behind the navel,
Or deep behind it,
Wherever that circle forms for you.
And follow this circle as you breathe,
Noticing if it expands and contracts with your breath,
If it shines bright,
If it's more like fire.
Notice the qualities that come to you.
As your breath and your mind become quiet,
More of a presence begins to develop around your navel and with this ring.
And as your presence and your awareness remain here,
Feel a sense of softening,
Of well-being,
And of confidence.
Focus on this circle and the qualities it brings to you for three more breath cycles.
And then bring awareness back into your breath,
Once again feeling your body breathe.
Please take three more deep breaths,
Feeling the softening qualities of your body and of your mind.
And then soften your hands to your heart center and bow your head slightly,
Bowing to your higher self that knows and guides your way.
Namaste.
