Episode 66: Moving Meditation | Hands + Feet

The Meditation Well

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Thank you for meditating with me today!

Meditation Script:

Feel free to stand or position your body comfortably in a

chair. However you are positioned, find a deep breath in. Notice any tension or

effort you may be holding in your body. As you exhale fully, begin to release

whatever tension you can. Bring your attention to your right foot. Wiggle the

toes on your right foot. Let your toes relax. Inhale, lift your right heel, engaging

your calf muscle as you stretch through the top of your foot and front of your

ankle. Exhale, lower your heel. Inhale, lift the toes and ball mount of your

right foot. Exhale, release your foot fully to the ground.

Wiggle the toes on your left foot. Let your toes relax.

Inhale, lift your left heel, noticing sensation through your foot and leg.

Exhale, lower your heel. Inhale, lift the toes and ball mount of your left

foot. Exhale, release your foot fully to the ground.

Enjoying deep breaths in and out through your nose, elevate

your right foot off the ground. Circle your foot one way, then the other. Next

breath out, return your foot to the ground. Pick your left foot up off the

ground. Circle your foot one way, then the other. Next exhale, return your foot

to the ground. Feel the sensation of the earth beneath your feet, feeling balanced

and supported.

Curl your fingers into your palms to create fists. Breathe.

As you exhale, relax your hands and fingers. Open your hands wide, stretching

through your palms out to your fingers. Next exhale, relax. Bring your attention

to your right hand. Wiggle the fingers on your right hand. Relax. Circle your right

hand one way, then the other. Breathe. Relax. Bring your attention to your left

hand. Wiggle the fingers on your left hand. Relax. Circle your left hand one

way, then the other. Breathe. Relax.

Let your hands hang heavy alongside your body. Feel your

feet heavy and supported on the ground. Move forward into your day with a renewed

sense of groundedness and the ability to grasp and let go. Thank you for moving

with me. Peace.

Written + Performed by Jessica Haessly