Five Finger Meditation

This is one of the easiest and most handy meditations you will do. A simple meditation to help reduce stress and focus on your breahting and feeling. Using just your hands and breath you'll find a technique that will calm you down and help you find peace.

Transcript

Hey,

Welcome to this very cool meditation I have for you.

It can be done anywhere and it is a great one to show kids because it's easy to follow along but it's highly effective.

It's going to help you tap into your body and your sensations along with your breath and making sure that you're mindful of your present moment.

It's a great way to tap into this.

It's an amazing tool.

So grab yourself a comfortable seat and let me explain to you what we're going to be doing.

While you're sitting there just start to breathe in and out through the nostrils and I'm just going to tell you now this is one of the easiest and most handy meditations you will do.

It's a simple meditation to help you reduce stress and focus on your breathing and feeling.

Now I'm going to be here to point you in the right direction and lend your hand in any way I can but it won't take long for you to nail this and get a firm grip on the method.

Okay that's all of my hand related puns out the way.

Let me tell you what you're actually be doing.

With your eyes still open which will make this easier to start with,

Open up your left hand palm face up.

Take the index finger of your right hand and place it just where the thumb and the wrist connect.

So it should be on the outside of your arm.

Alright from here the left hand stays stationary the right index finger is now going to trace your entire left hand going up the thumb and then coming down the inside of the thumb into the webbing between your left thumb and your left index finger.

Then you'll carry on tracing the left index finger going up and coming down so that you end up between the index finger and the middle finger.

You'll go up the middle finger and then come down between the middle finger and the ring finger.

You'll go up the ring finger and come down between the ring finger and the pinky finger.

Then you go up the pinky finger and come down the outside of the pinky finger carry on tracing all the way down the hand until the edge of the hand meets the wrist and this time it should be on the right side of the wrist.

Then you'll simply go back the same way.

Okay with me so far the only change here is that we're going to inhale as we go up and exhale as we go down and this way we're going to track our breathing.

Let's do it together now.

So left hand palm face up right index finger comes on to the left hand where the hand meets the wrist on the far left hand side so the thumb side.

As you inhale we'll go together trace all the way to the top of the thumb.

Pause there for a second.

As you exhale come down the thumb into the webbing between the thumb and the index finger of the left hand.

Good job.

Inhale keep tracing up the index finger the pointy finger of the left hand.

Stop at the top.

Exhale come down the index finger until you end up in the valley between your index finger and your left middle finger.

Inhale go up the middle finger.

Exhale come down the middle finger.

You got the idea now.

Inhale up the ring finger.

Exhale come down the ring finger.

Inhale up the pinky finger and exhale down the outside of the hand all the way to where the hand meets the wrist on the pinky side.

Back the same way we came.

Inhale up the pinky side.

Keep going till you reach the top of the pinky and as you exhale drop down so you go to the valley between the pinky finger and the ring finger.

Inhale go up the ring finger.

Exhale come down the ring finger.

Inhale up the middle finger.

Exhale come down the middle finger.

Inhale up the index finger.

Exhale come down the index finger.

And lastly inhale up the thumb.

Exhale come down the thumb until you meet that starting point where the wrist meets the hand on the thumb side.

Okay I think we have that.

Let's do it again with the eyes closed this time.

I want you to really focus on the breath and also how that index finger feels on your skin.

Notice any sensations that come up.

Okay here we go.

Inhale up that thumb.

Pause for a moment.

Exhale down that thumb.

Inhale up that index finger.

Exhale down that index finger.

Inhale up the middle finger.

Exhale down the middle finger.

Inhale up that ring finger.

Exhale down that ring finger.

Inhale up the pinky finger.

Exhale down the pinky finger all the way along the blade edge of that hand till you meet the wrist on the outside.

Inhale go back up the exact same way you came.

Get to the top of that pinky.

Exhale go down the pinky.

Inhale up the ring finger.

Exhale come down the ring finger.

Inhale up the middle finger and exhale down the middle finger.

Inhale up the index finger.

Exhale down the index finger.

Inhale up the thumb and exhale back to your starting position where the hand meets the wrist on the thumb side.

Normal breathing for a moment.

Now let's go with a five pace.

Same direction with the hand just extending the breath to count to five on the inhale and the exhale.

All right here we go.

Inhale up the thumb two three four five.

Pause.

Exhale down the thumb two three four five.

Inhale up the index finger two three four five.

Pause.

Exhale down the index finger two three four five.

Inhale up the middle finger two three four five.

Pause.

Exhale down the middle finger two three four five.

Pause.

Inhale up the ring finger two three four five.

Pause.

Exhale down the ring finger two three four five.

Pause.

Inhale up the pinky finger two three four five.

Pause.

Exhale down the pinky finger two three four five.

Pause.

Inhale up the pinky side two three four five.

Pause.

Exhale down the pinky two three four five.

Pause.

Inhale up the ring finger two three four five.

Pause.

Exhale ring finger two three four five.

Pause.

Inhale middle finger two three four five.

Pause.

Exhale middle finger two three four five.

Pause.

Inhale index two three four five.

Pause.

Down index finger two three four five.

Pause.

Inhale thumb two three four five.

Exhale thumb two three four five.

Hold there.

Back to normal breathing.

Now you've got a rough idea of the pace.

I want you to try this on your own now.

It doesn't have to be exactly the same count as me,

Generally we want around a five count for the inhale and exhale.

Alright when you're ready off on your own.

Your practice now.

And once you've got this pace dialed in,

Start to get curious about your experience.

How does your skin feel?

Do some fingers feel different to others?

Is it smooth,

Is it rough?

Is there warmth or coolness?

And then just getting used to how this rhythm feels in your body.

How this breathing feels in your body.

Stay focused for just another minute or so.

Resisting the urge to let the mind wander.

Alright good work.

Start to bring that to a close now.

You can rest your hands.

You can slowly blink the eyes open.

Thank yourself for this practice.

And feel free to do this anytime you feel the need to just relax and focus on your breathing.

And also tap into how you're feeling.

Both on a spiritual level and a physical level.

It's been my pleasure to take you through this.

Make sure you leave me a review if you appreciate what I do here.

And let others know that they would enjoy this too.

Till next time.

Down with Doug.

Say Namaste.

Reviews

Very relaxing and well guided five finger meditation

This was one of the most unique and creative meditations that I have ever done. Thanks Douglas! I'll definitely use this technique again.