mindfulness of the hand

for one minute, you’re going to study it like you’ve never seen it before and you are trying to find out everything you possibly can about the palm of your hand. if you think you have discovered everything, look again; how many things can you possibly notice about the palm of your hand? how does the skin move, fold, change shape, where are the bones, the muscles? if at any point your mind wanders or you become distracted, come back to your hand and begin studying it again until the minute is up.

check the time…you have one minute. once your minute is up (and you are now very well acquainted with the palm of your hand! if the answer is yes and you noticed your mind wandering and lassoed it back to the task in hand then you have also found, used and strengthened your mindfulness tool. if the answer is yes and you didn’t notice your mind had wandered until the minute was up, then you have also found, used and strengthened your mindfulness tool by paying attention to the present moment at the beginning of the exercise.

the language of mindfulness newslettersubscribe for the latest news, podcasts, posts, and mindful events. plus there’s so much information on what to do, and how to do it that it’s hard to know where to begin. there is a reason that most every meditation practice of any substance, martial arts, and other disciplines have you focus on your breath or some other aspect of your body. so the practice and that term is important, is to focus on some aspect of your physical experience and do it more than you do now in your day to day life. bring a very high quality of attention to one of your hands (and if that doesn’t work for you, any other part of your body you can move will do). this is not a test. just notice without judgment as if you were exploring this for the first time with a childlike curiosity. now while keeping this high degree of attention, simply raise your arm very slowing attending very carefully to the sensation of lifting your arm.

is it a smooth motion? notice the remarkable motion of the joint and the activity of the muscles needed to make this motion. the key thing is not that you had a specific experience, but that you made this focus happen by intention. the intention to be present is the muscle that has to be built. the only way to do that is to intentionally make it happen. like learning anything, the more you do it, the more those neurons wire up and the easier it easier to set them off. thanks to eckhart tolle for the suggestion of using the hand as a place to begin. you start with any part of the body, but hands are ez.

mindfulness of the hand a unique mindfulness exercise turn over one of your hands and look at your palm. for one minute, you’re going to study it like you’ve never seen it before and you are trying ‘mindfulness of the hand’ (act made simple, chapter 9). your browser does not support the audio tag. russ harris coaching with mindfulness – podcast one., mindfulness of the hand script pdf, mindful observation definition, mindful observation definition, what is mindfulness?, what is mindfulness meditation?.

in several lectures, he suggests starting with the hand and then extending awareness to include the whole body. you start with any part of the body, but hands bring your hands up and spread your fingers as far apart as you can. when you think you’ve got them spread as far as you can spread them a start with your hands shoulder-width apart and clap them together, returning them to their original position apart from each other. do this type, mindful meditation, mindfulness for kids.

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