Episode 55: Mindfulness | Hands

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Thank you for meditating with me today!

Meditation Script:

As you settle into a comfortable position, find a few deep breaths in and out through

your nose. Notice the slight pause at the top and bottom of your breath.

Observe any tension in your body as you breathe in, relax whatever you can as

you fully breathe out. Notice business in your mind or heaviness of emotion as

you fully breathe in, invite ease to your mind, lightness to your emotional space

as you fully breathe out.

Here, bring attention to your hands. However you are positioned, feel your hands heavy

on the ground or in your lap or wherever your hands are supported. As you hold

your attention on your hands, notice any sensations that arrive, warmth or

coolness, a gentle tingling, perhaps a sense of lightness or added heaviness. Recall

any precious objects you’ve held in your hands or people to whom you’ve offered

a comforting touch. What have you created? Consider all of the good ways in which you

have put your hands to use. And in this moment, embrace the state of rest you are

allowing your arms, wrists, hands, and fingers.

Direct your attention to your right hand, pinky finger, fourth finger, middle finger, index

finger, thumb. Bring awareness to the knuckles on your right hand, the entire

back of your right hand, your palm, the entire front of your right hand. Aware

of any tension held in your right hand, enjoy a deep breath in. Exhaling, fully

relax your right hand.

Direct your attention to your left hand, pinky finger, fourth finger, middle finger, index

finger, thumb. Bring awareness to the knuckles on your left hand, the entire

back of your left hand, your palm, the entire front of your left hand. Aware of

any tension held in your left hand, enjoy a deep breath in. Exhaling, fully relax

your left hand.

Rest here or gently wiggle your fingers, then curling your fingers into your palms to

create gentle fists, create circles, gently stretching your wrists and forearms, circling

your fists one way, then the other. Open your hands wide for one final stretch.

Let your rested hands continue to hold gently what is precious, offer a

comforting touch, and create as much good as they can.

Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly