Allowing your body to be as comfortable as possible,
Preferably in a seated position with your hands resting face down gently on your lap.
Make any last-minute adjustments to your body,
Ensuring that you're as comfortable as possible,
Closing down your eyes and taking in a deep breath through your nose and exhaling through your mouth.
We're going to do a hand meditation,
Bringing our attention and our awareness to our hands,
Parts of our body that we use every single day,
Many times not even giving any thought to it,
Perhaps even taking them for granted.
Leaving your non-dominant hand resting on your lap,
I invite you to take your dominant hand and begin tracing the outside of your other hand,
Maybe using just your index finger or perhaps your index finger and middle finger,
Feeling the edge of your non-dominant hand,
The creases,
The ridges,
The bumps,
Perhaps even exploring around your wrist,
Can you feel your wrist bone,
How does your skin feel,
Is it cold,
Warm,
Smooth,
Itchy,
Tingly,
As you continue to slowly trace the outside of your non-dominant hand,
Perhaps moving your finger over the bottom knuckles at the base of your fingers,
Really paying close attention to each rise and fall,
Each crevice,
Each divot,
Thinking how important each knuckle is and how much they do for us on a daily basis.
Slowly begin to trace the outside of your pinky on your non-dominant hand,
What sensations do you notice as you trace up your pinky finger,
Over the tip and down into the crevice where your ring finger begins,
As you trace up the side of your ring finger,
Notice any sensations as you pass over the top of your finger,
Maybe you can feel the fingernail as you make your way down the inside of the ring finger,
Slowly making your way down to the crevice that starts the middle finger,
Gently making your way up the middle finger,
Passing over the top of it,
Slowly making your way down into the crevice where your index finger begins,
As you continue to trace your index finger,
Passing over the top and slowly working your way down into the crevice where your thumb begins,
What do you notice here,
What sensations do you feel here at the base of your thumb,
As you trace your thumb up one side,
Over the top and down the other side,
Gently making your way down to your wrist area,
How did that feel,
What sensations do you feel in your hand now,
Perhaps a throbbing,
A pulsing,
Tingling,
Burning,
Itching,
Or maybe just a soft presence,
I invite you now to turn over your non-dominant hand,
So that the palm is facing up,
Begin tracing your palm with the index finger,
Or maybe two fingers of your dominant hand,
What sensations do you feel here,
Can you feel the lines in your palm,
Do you feel the other side of the knuckles at the base of your fingers,
Is your palm warm,
Perhaps it's cold,
Is it soft,
Or perhaps calloused,
From doing the work you love the most,
What sensations do you feel as you trace the inside of your palm,
This time we're going to start at the base of the thumb,
Making our way up the outside of the thumb,
Passing over the knuckle,
Passing over the top,
And slowly making your way down into the crevice that begins the index finger,
Paying close attention to what you feel,
And what you sense,
As you move your fingers up the outside of the index finger,
Passing over the top,
And slowly moving down the side,
Towards the crevice that begins the middle finger,
Moving your fingers slowly up the side of the middle finger,
Over the top of the middle finger,
And down the side,
Eventually coming to the crevice that becomes your ring finger,
Making your way up the side of the ring finger,
Passing over the top,
Again maybe noticing your fingernail,
And slowly making your way down the other side,
Down to the crevice where your pinky begins,
Slowly tracing up the side of your pinky,
Over the top,
And down the side,
Making your way down the side of your hand,
Coming to your wrist area,
And feeling around your wrist area,
Can you feel your pulse,
Is your skin soft here,
Is it warm,
What sensations do you feel,
Now gently place your dominant hand,
Into your non-dominant hand,
Interlocking your fingers,
As if you are holding someone else's hand,
What sensations do you feel now,
Do you feel a sense of connection,
Is there warmth being generated between your hands,
We use our hands for so many things throughout our day,
It's important to take the time to acknowledge our hands,
Our fingers,
Bringing awareness to how they feel,
And what they do,
Maybe thanking our hands,
For all that they do for us,
And what they enable us to do,
Day in and day out,
Now,
I invite you to unclench your hands,
Resting them softly back in your lap,
This time palms face up,
With palms face up,
Our body is receptive to receiving love,
Peace and energy,
Life force energy,
What sensations do you feel,
In your hands now,
You may repeat this meditation,
Using your non-dominant hand,
To trace and bring awareness,
To your dominant hand,
And my hope is that you found this meditation,
And exercise,
Relaxing,
Peaceful,
And soothing,
May you be safe,
May you be happy,
May you be healthy,
May you live with ease,
And may you bring more appreciation and awareness,
To your hands,
And to your entire body as a whole,
Namaste
