|
 I
found this moving meditation on yoga journal’s website
and would like to share it with you. For more
information please visit
www.yogajournal.com.
Try Your Hand
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 color 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.
(By
Jonathan Foust, M.A.,. A senior teacher and past
president of Kripalu Center in Lenox, Massachusetts,
runs yoga and meditation retreats and trainings
internationally.) |
