Hello,
Pashalindi here.
Here's a short mindfulness practice designed to help you direct your attention away from thinking and back into your body,
Into the present moment.
For the next few minutes,
We'll be paying attention to the hands.
So first,
Finding a comfortable sitting,
Standing or lying position.
Closing your eyes or leaving your eyes open with a soft gaze.
And taking a few nice,
Long,
Deep breaths.
Breathing fully.
And then allowing the breath to settle into its natural rhythm.
And now,
Placing your attention on your left hand.
Rotating the left hand at the wrist in one direction.
Tuning in to how that feels.
Finding a sense of ease and kindness towards our hand.
And now rotating in the opposite direction.
And if you find yourself on autopilot,
Lost in thoughts,
That's fine.
Simply noticing and directing the attention back into sensations in the hand.
Perhaps rippling the fingers one by one as if sprinkling sand.
And now letting the left hand rest still.
Placing your attention in the palm of the left hand.
Can you feel anything there?
Perhaps some sensations of contact?
Warmth or coolness?
What about tingling or aching?
And if you feel nothing,
That's fine.
That's your experience.
And now moving your attention to the back of the hand.
What do you feel here?
Perhaps some sensations on the skin,
Like the movement of air?
And scanning your attention through the hand.
Do sensations feel the same all over?
Moving along each finger in turn.
And now holding the whole left hand in your awareness and noticing sensations arising anywhere in the left hand.
Comparing the left hand to the right hand.
Do you feel any difference?
And now placing your attention in your right hand.
Rotating the right hand at the wrist in one direction.
Tuning in to how that feels.
Encouraging a sense of ease and gentleness towards your hand.
And now rotating in the opposite direction.
Perhaps rippling the fingers one by one as if sprinkling sand.
And if you find yourself lost in thoughts,
Kind of on autopilot,
That's fine.
Simply noticing and inviting your attention to come back to what you can feel in the right hand right now.
And now letting the right hand rest still.
And placing your attention in the palm of the right hand.
Can you feel anything here?
Perhaps some sensations of contact?
Sensations of warmth or cold?
What about tingling or aching?
And if you feel nothing,
That's fine.
That's your experience.
Now moving your attention to the back of the right hand.
What do you feel here?
Do you notice any sensations on the skin like the movement of cool air?
And now scanning the attention along each finger in turn.
Now holding the whole right hand in your awareness and feeling sensations arising anywhere in the right hand.
And if you wish,
You can continue tuning into your hands like this at other times during the day.
Thanks for taking time to reconnect.
