Welcome.
Thank you for joining me today.
We're going to be meditating a little bit differently.
There are many ways to meditate using different focal points.
Like a mantra,
A color,
An image.
Today we're going to use our hands as something tangible.
That we can train the mind on as a way to minimize distraction and calm the mind.
Let's begin.
Find a comfortable position.
You're going to lift your hands just off of your legs.
And start to shake the hands out.
Continue to shake.
Increasing blood flow and circulation.
Until you feel some tingling,
Some pulsing in the hands.
Let's continue for a few more moments.
Then we're going to lay the hands gently on the knees.
And tune in to what we feel.
Tingling.
Pulsing.
Movement of energy.
Notice as much as you can about how your hands feel right now.
You might even take your gaze down.
Looking.
At each palm.
Imagine the air molecules moving around and in between the fingers.
Notice.
Areas of your hands that feel heavy.
Light.
Areas of your hands that feel warm.
Cool.
Now begin to focus.
On your breathing.
Let the breath start in the belly,
Rising upward.
Creating expansion.
And as you exhale,
Softening.
From the chest downward.
Releasing,
Relaxing.
The shoulders.
The jaw.
The face.
Inhaling belly.
Chest rising.
Exhaling chest,
Belly softening.
Feel that energy moving in the body.
Now take your gaze down to one hand.
Feel the energy moving in that hand.
Moving upward from your hand to your wrist to your elbow.
To your shoulder.
To the side of the throat.
To the nose and to the middle of the forehead.
And as you exhale,
Feel that energy moving down the opposite side of the body from the middle of the forehead.
To the other side of the nose,
The throat,
The shoulder.
The elbow,
The wrist,
Down to the other palm.
Feel that energy moving from one side slowly up.
The hand to the shoulder to the third eye.
And slowly down.
The opposite side.
You might either feel the energy moving or imagine a color.
Spreading from your hand upward.
To the third eye.
And then down on exhalation,
Third eye to opposite palm.
Let's take two more rounds of breath.
Sweeping from one side up to the middle of the forehead.
Back down to the other palm.
One more breath in.
Out Now lift your hands just barely off of your legs.
Enough that they're no longer touching.
As slowly as you can.
Let those hands float upward.
Moving in slow motion.
Let them float back down.
Again,
Noticing sensations.
Temperature of the air against the skin.
Floating up.
Inhaling.
Floating down,
Exhaling.
Now begin to turn the palms to face in towards each other,
And we're going to gently,
Slowly move in.
And out.
Inhale.
Exhale.
Two more.
As the hands come close this time,
Pulse the hands.
In and out like you're holding a ball of energy Maybe visualize a color.
Energy moving.
Think of your hands like magnets.
Feel that energy between the two palms,
The magnets pulling.
And against each other.
And when you're ready,
Let the hands gently float out.
Back down to the lap.
Take an inhale through the nose.
Out through the mouth.
The more that you practice this meditation,
The more that you will notice sensations in your hands,
In your arms,
Up to the chest,
Up to the third eye and back down.
You can begin like we did today with the eyes opened and then gradually over time as you get more comfortable with the meditation.
Close the eyes and tune in to what you feel on the inner landscape.
Thank you for joining me today.
