In this quick somatic meditation,
We'll be using 12 breaths to balance your brain.
This seated practice can be done anywhere as a quick way to rest,
Focus inside,
And balance the hemispheres of your brain.
Let me describe what we'll be doing first,
And then I'll guide you through it.
With each inhale,
You'll be sensing up one side of a finger,
From palm to fingertip,
And on the exhale,
Sense down the other side of the finger,
From fingertip to palm.
We start with the right thumb,
And go through each finger on that hand,
And then finish with a breath feeling the entire right side of the body.
Then go through the fingers to the left hand in the same way,
Starting with the left little finger,
Out from the palm on the inhale,
Back to the palm,
Sensing the other side of the finger on the exhale.
Then take a breath,
Feeling the left side of the full body.
And a final one,
Feeling the whole body as one integrated unit,
Inhaling up,
Exhaling down to your toes.
Naturally,
When you do this on your own,
Follow your own unique tempo.
So,
Sit comfortably with your fingertips touching,
Perhaps in prayer,
Or with your hands in your lap.
Inhaling,
Slowly paint the outside of your right thumb with your attention.
And on the exhale,
Sense the inside of your thumb from the tip to your palm.
Then inhale and feel the thumb side of your index finger out to the tip,
And on the exhale,
Feel from the tip down to the palm.
Breathe up the side of the middle finger,
Exhale down the next side,
Fingertip to palm.
Inhale and sense up the side of the ring finger,
And exhale down the other side.
Inhale up the inside of your little finger,
Exhaling down the outside,
Fingertip to the palm.
Then take a nice full breath cycle and feel your whole right side.
Notice how it may feel larger or more awake than the left side.
And with your next inhale,
Go up the outside of your left little finger and down the inside on the exhale.
Up the left ring finger on the inhale,
Down the side on the exhale.
Up the side of the middle finger on the inhale,
Down the next side on the exhale.
Sensing up the side of the index finger on the inhale,
Sensing down the other side on the exhale.
And feeling up the inside of your left thumb on the inhale,
Feeling down the outside on the exhale.
And then a nice full breath cycle,
Feeling your whole left side.
And notice how it may feel larger or more awake than your right side.
And one more deep breath,
Sensing up your midline,
From toes to head.
And as you exhale,
Sensing down your midline,
Head to toes.
And coming back to your day now,
Enjoying feeling calmer,
Integrated and energized.
Use this simple breathing pattern anytime you might want to feel a little bit more calm and centered.
