Distracting the mind so you can finally rest.
WHAT
Some days the mind runs on its own clock, seemingly does its own thing, and feels independent from the rest of the body that just has to go along for the ride. Giving the mind something to do rather than worrying, planning, and catastrophizing, can help to bring a little space and calm, and give the rest of the body a bit of a rest too.
WHY
Sitting in a room trying not to think can often make things worse. You realize just how busy it is up there, can set the whole thought process looping around again. This is where giving the mind something to focus on, (like a toddler with a book or new game so you can finally get those other jobs done) to provide a bit of relief for the ever stimulated nervous system.
HOW
With any meditation, it’s important to get comfortable, preferably somewhere quiet, where you won’t be distracted by others for a few minutes. Relax the houlders and take a few deep breaths. Hold your non dominant hand up, like you are making the stop gesture, spread fingers wide. Lower had to rest palm facing down on your lap.
With the index finger of your dominant hand, starting at the base of your thumb at the wrist of your resting hand, begin to trace your finger up the thumb as you are slowing inhaling. When you reach the top of your thumb, slowly exhale as your finger moves down to the webbing of your hand. At the base of your index finger, begin with the inhale again, trace finger up until the tip of the finger, exhale down. Continue up and down all of your fingers until you’ve reached the bottom of your little finger on the side of your hand, and then reverse the movement back to the starting position.
Up as you inhale and trace, down as you exhale and trace. Really focus on the movement of your finger, sensation on your skin, being aware of any little details. Repeat the hand trace meditation as many times as you like.
Once completed, notice any changes. How’s the mind now?
