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Slow Hands Meditation


During my SoSpa fitness holidays I often end the day with a Yoga session and meditation to bring the mind and body to a peaceful and rested state.

In life we are always so busy rushing around and setting our own personal targets, whether that be in our own personal life or work.

Often when we achieve these targets we don’t even stop to give ourselves a reward or just think about how or what we have achieved. Then we are onto the next challenge. We have almost ceased to be able to stop our thoughts ,it seems impossible to put life on hold for a minute and just simply watch a flower flicker, a leaf shake or clear our mind of all thoughts.

I have found my own ways and means of doing this for a few moments and I am going to share with you a simple exercise.

It is best if you do this with a friend narrating to you. It is amazing the power of just living in the minute and experiencing the force we ourselves possess.

1. Sit comfortably and shake out your hands, as if you were flinging water off your fingertips. Deepen your breath slightly. When your hands feel energized, place them on your thighs, palms facing up. Take a few moments to focus on the sensations in your hands. Feel, if you can, the pulse in your fingertips.

2. As your breath deepens, see if you can activate your belly, diaphragm, rib cage, and upper chest. Breathe deep into your belly. Fill your upper chest with air at the top of the inhalation, then see how much you can relax with each exhalation.

3. Imagine a light at the core of your being. As you breathe in, let the light pulse a little brighter. When you exhale, let it pulse a little dimmer. You can even give it a temperature or assign a colour to the sensations in your belly.

4. With each breath, imagine this energy filling your chest and shoulders. Feel it flow down your arms and into your palms. Notice light and warmth filling your chest cavity, your rib cage, your arms, your hands.

5. Rest your awareness in and around your hands. Feel the air touching your palms, fingers, and thumbs. Feel the outline of your hands and the space between your fingers. When you’re ready, gently lift your hands off your body just enough to release them into the air, then let them be perfectly still. Relax your shoulders, arms, and palms.

6. Then lift your hands as slowly as possible, almost imperceptibly. Feel the smallest movement in your awareness as you continue to life your hands. See how much you can slow down. Imagine the molecules of air rolling between your fingers. See if you can slow the motion down so much that your hands feel as if they’re moving by themselves.

7. When it feels right, turn your palms toward each other. As your hands come together, pulse them ever so slowly. Imagine, if you can, the edges of the energy field between your hands. You may feel as if you’re holding a ball of pulsing energy, or as if your hands were opposite poles of a magnet. Your mind is relaxed but also aware, witnessing the flow of sensation into your hands.

8. For the next few minutes, let your hands move naturally and your mind observe the smallest details of sensation. At some point, bring your hands to a place on your body that needs healing or attention.

9. In your own time, let your hands come to rest in your lap and sit for a few more minutes in silence.

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