Welcome,
My name is Megan and today I'm going to guide you through a meditation technique that will support you in using your hands as an anchor.
By anchoring into your hands you can create a lasting bridge between your mind and your body and this is effective in moments where you feel disconnected from the present moment.
Let's begin.
Come to a comfortable seated position.
I recommend sitting with your hips higher than your knees so you're slightly elevated.
So you can do this by sitting in a chair or coming to the edge of a bed or a couch or even sitting on a floor.
I love utilizing props so feel free to grab a block,
A pillow or a blanket,
Anything nearby to support you in your practice today.
Once you're set up gently close your eyes,
Rest your hands in a comfortable position and take a deep breath in,
Deep breath out.
With your eyes closed gently walk your awareness down to your feet or your legs,
Whatever is connected to the earth.
Just notice that space.
Begin to walk your awareness up through your legs.
Notice your knees,
Your thighs and land for a moment in your pelvis,
Your hips,
The space within where your spine sits.
From there walk your awareness in and up through your spine,
Through the cavity in your chest,
Your throat,
All the way up to the top of your head.
And from your head down through your face,
Back through your throat,
Across your collarbones and now funnel your awareness down your arms,
Through your elbows,
Down your forearms and right into your hands.
Now keep your awareness in your hands.
With your eyes still closed begin to take notice of your palm,
Your thumbs,
Your first finger,
Second finger,
Ring finger and baby finger.
Shift your focus from one finger to another as a method of anchoring and centering you here.
Use your hands as a tool to create a bridge connecting you from your mind to your body.
So this anchor to the present moment can be used at any time,
Especially when you notice yourself drifting off into thinking.
It happens to all of us so when your mind wanders simply bring your attention back to your hands.
Notice once again your palms,
Your first finger,
Your second fingers,
Third fingers,
Baby fingers.
Notice if there's any sort of sensation in your hands.
Do they tingle?
Do they feel warm or cold?
Notice the more you become aware of your hands,
So where your awareness goes,
Notice how you are guiding and flowing your energy right into the space of your hands.
And to me that's where our power truly lies in noticing where your awareness goes,
Your energy flows.
So right here,
Right now,
Let's practice.
Your eyes are still closed and can you create this like tether,
This grounding point through your hands to your mind?
So when thoughts come up,
And they will,
And you just notice them and let them go,
Seeing them float by almost like a cloud on a bright summer day,
Just seeing it like billow away and fly,
Can you ground into your body,
Your hands,
And just watch the cloud,
The thought,
The sensation,
Can you observe and watch it go by,
Coming back each moment just to the awareness of your body,
Your breath,
Your hands.
Now for just a few more moments,
Experience this power,
This simple power that you possess right now and every day forward,
Experience the power of just remembering your hands,
Grounding back into your hands,
The roots of your hands,
And beginning again.
And you begin again in a way where you're freshly anchored into this moment,
You're newly available,
You have this fresh space to now experience the present moment.
You you you and gently lift both of your hands and press them together at the center of your chest.
This is known as Anjali Mudra.
Notice once more the connection of your hands to your body,
Just the feeling of your hands,
The sensation,
The temperature.
And together we'll end this meditation practice with the sound of breath.
Take a deep breath in and empty it out.
Thank you so much for joining me,
Have a beautiful,
Beautiful day.
Namaste.
