This is a great practice to do if you're feeling scattered and not present,
And you want to bring a little more focus and groundedness into your being.
So you can do this practice seated,
Standing,
Lying down,
Walking around.
Take three deep breaths,
And even allowing some sound to come out as you exhale.
Just allowing that exhale to represent anything that you're holding on to,
That you're ready to release.
One final breath.
Place your fingertips of both hands,
If it's available for you,
On top of your head.
And if you can only do one hand,
That's also okay.
And just over the next minute,
With the lightest touch of the fingertips on your head,
Begin to run your fingertips from the top of your head down to your collarbones.
And then we'll spend another minute gently running our fingers from our collarbones back up to our head again.
That means that you've got to move your fingertips so slowly,
Just exploring the contours of your head,
Your face,
Soften your shoulders,
See if you can relax your arms a little.
Just slowly moving down from the top of your head,
Your touch is so light,
Light as a feather.
Just exploring your face,
Your neck.
As you do this as well,
Just feel the connection of your feet or your bottom on the earth,
Or the bed,
Or the chair.
Notice how your breath starts to shift.
And when you get down to the collarbones,
We'll spend another minute gently taking our fingertips across our skin from our collarbone all the way to the top of the head.
And going so slowly,
With touch as light as a feather,
Just being present to the sensations beneath your fingertips as if nothing else in the world exists other than this touch.
Notice how the breath responds on your shoulders.
When you reach the crown of the head,
Just slowly release your hands down,
Soften your arms,
Relax them in your lap,
On your thighs.
And just take a few conscious breaths.
Notice how you feel.
