In April’s edition I shared a visualisation that can help you to focus and bring stillness to a busy mind. Sometimes though we need something more tangible. We can actually use any of our senses to create an anchor – a steady point that we can return to when our mind drifts off or becomes distracted. We use sound, sight and occasionally taste in our relaxation and meditation classes. But this time I’m focusing on touch and a little movement, which may help you if staying perfectly still is a challenge!
This exercise appears simple and it is – it even has the added bonus of re-energising tired hands. The challenge comes in noticing when your mind has wandered off and then gently returning it to the part of the finger you are holding.
(You may want to remove rings for this exercise)
- Sit comfortably with your back supported if you need to. Allow your shoulders to relax and rest your hands on your legs or a cushion/towel/blanket. You want to be able to rest your hands and not be holding them up in the air or your arms and shoulders will become tired and a distraction.
- Close your eyes and bring your attention to your hands.
- Notice the temperature of the air on your skin, feel the weight of your hands on your legs, feel the material of your clothes.
- Between the thumb and first fingers of one hand hold your little finger of the other hand at the base where it meets your palm.
- With your eyes closed begin to gently massage up the finger pausing at each knuckle. Take your time to feel the sensations as you ease out muscles, feel the skin, the connections up through the finger and finally the shape and texture of your nail and the skin surrounding it.
- When one finger is finished begin again at the base of the next one and so on until you finish the hand.
- When the first hand is finished rest both hands for a few moments notice any changes, perhaps differences in the sensations between the hands.
- Now repeat with the other hand.
- Once complete take a few moments to again rest both hands on your legs and notice how you feel.
You could do this exercise in a couple of minutes and still gain benefit from those minutes of focus. However, it’s worth trying a few times and slowing it down more each time, noticing what you sense and how you feel at the end compared to when you started. I’d love to hear how you get on.
The Sherborne Time
yogasherborne.co.uk
@yogasherborne
