Settling into your space for meditation,
Bringing your awareness to your breath,
And then allowing your hands to rest on your thighs,
Turning your palms to face the sky.
You might open and close your fingers a few times,
Then turning your palms to face down,
Moving your hands up and down your legs,
Generating a little warmth or friction,
And then allowing your arms to settle in for your practice.
We let our palms face up towards the sky and bringing the thumb and first finger to touch on each hand.
Amudra for focus,
With the thumb and first finger joined on each hand,
Bringing your awareness to the sensation of your breath,
Not worrying about the pace or the depth of your breath,
But simply the sensation.
We'll connect the movement of our breath with movement of our fingers to continue to draw the sense of focus and concentration,
Bringing your awareness to the connection of your thumb and first finger.
You might apply a little pressure or do a little circle to feel the connection,
Drawing your awareness specifically to your right hand,
Feeling the connection of the right first finger and thumb,
Moving to the base of your exhale,
Applying a soft pressure.
On an inhale,
Allow your first finger and thumb to part,
And as you exhale,
Bring the first finger and thumb back to touch.
On your next inhale,
First finger,
Thumb,
Part,
Your middle finger and thumb touch,
Exhaling.
Inhale,
Middle finger,
Thumb,
Part.
Exhale,
Ring finger,
Thumb,
Touch.
Inhaling,
Ring finger,
Thumb,
Part.
Exhaling,
Pinky finger,
Thumb,
Touch.
Inhaling,
Pinky finger and thumb,
Part.
Exhaling,
Back to first finger,
Thumb,
Touch.
Connected in with your breath,
We'll take this experience on the opposite side.
You may move faster or slower than my voice,
But staying connected with your breath,
Shifting the focus to the thumb and first finger of the left hand,
Moving to the base of an exhale,
And on an inhale,
Thumb and first finger come apart.
On an exhale,
First finger,
Thumb,
Touch.
Inhale,
First finger,
Thumb,
Part.
Exhale,
Second finger,
Thumb,
Touch.
Inhale,
Second finger,
Thumb,
Part.
Exhale,
Ring finger,
Thumb,
Touch.
Inhale,
Ring finger,
Thumb,
Part.
Exhale,
Pinky finger,
Thumb,
Touch.
Inhale,
Pinky finger,
Thumb,
Part.
Exhale,
First finger,
Thumb,
Touch.
Noticing still the sensation of your breath,
And then allowing your palms to face down on your thighs,
Bringing your practice to a close.
