My Hand and My Heart Meditation

I’m preparing to teach an eight week mindfulness course at the end of the month and I write my own meditations for the course. I finished this meditation this morning. The course involves more than just meditation but you would have to sign up for all the goods.

(also, because I’m still chapped about the person that stole my work, please don’t steal my work, it’s not nice and it’s illegal)

Many meditations begin the same because we have to be in this moment before we can do the other work. If you find that you have a hard time being here now, try just focusing on the breath or counting breaths for a few moments. There is no need to rush these things, the point is to take your time and rest fully in who you are in this moment.

Just breathe.

Also, there is a term called back draft in mindfulness. Some people spend most of their lives, knowingly or unknowingly, repressing feelings. In these instances mindfulness practice can feel quite overwhelming. If this happens, please return to the breath and remind yourself that, right now, in this moment, you are safe.

Also, if you experience back draft, please, please, see a therapist to help you sort through those emotions. It is virtually impossible to do that work on your own and you don’t have to do it on your own. That’s why I have a job. I promise, sorting through the tough stuff is worth it.

Love.

“Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.” – Rumi

My Hand and My Heart Meditation

Let’s begin with a Be Here Now practice, this will help us be fully in this moment

Let’s take a few full deep breaths

First breathing in through the nose slowly, and out of the mouth very slowly

Pause

As you continue to take slow deep breaths

Please scan your body for any tension or stress

Pause

Starting from the tip top of your head all the way down to the very bottom of your feet

If you notice areas of stress, please try to rest and relax your body, slowly releasing the stress and tension in your body

Pause

As you continue to breath

It is as if the stress of your body is slowly releasing

Sometimes it helps to relax your jaw or roll your neck and shoulders

It may help to relax your stomach or shake out the tension in your legs

There is no rush,

Take your time and release all the stress and tension in your body

Pause

Continuing to take slow deep breaths, feel your chest and abdomen expand and contract

With each breath feel, your body becomes more and more relaxed

Pause

Sometimes it helps to remind yourself that right now, in this moment, you are safe

Right now, in this moment, you are safe

Pause

Try to rest in the feeling of safety and relaxation

Right now, in this moment, you are safe

Pause

Now please focus your all of your attention on your right hand

I want you to look at your hand as if you are seeing it for the very first time

Pause

Focus on the lines and small hairs on your hand

Be as curious as you can be about your hand

Feel free to take your left hand and feel the lines and creases on your right hand

Pause

Continuing to take slow deep breaths

Feel the weight of your right hand in your left hand

Pause

Continuing to take slow deep breaths

Notice the details of your nails and the skin that surrounds them

Pause

As you continue to breathe slowly

Feel how the palm of your hand feels differently than the back of your hand

Take your time noticing the palm first and then the back of the hand

Pause

Breathing in slowly and out even slower

Bring your hand close to your face, do you notice anything different when you look this closely at your hand?

Pause

Now pull your hand as far away from your face as you can, what do you notice when you look at your hand from this distance?

Pause

As you continue to take slow and deep breaths

Please place your right hand on your chest over your heart

And then place your left hand over top of your right

Feel the rise and fall of your chest with each breath

Pause

You may rest your eyes

Let us rest here for a moment

Holding our hands over our hearts

And feeling the rise and fall of our chest slowly with each breath

Pause

When you are ready you may return to the group.

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