The skin is the body's largest organ, and yet so underappreciated. People touch every day and hardly pay any attention. The following article, the third in a series on meditating with the senses, invites those seeking relaxation to notice the skin and enjoy the ability to touch with two easy meditations.
Unknown Object Meditation
Focus on touch and enjoying the sensation of a natural object with the following meditation. Find five to ten minutes of uninterrupted time, or try this exercise as a break while sitting at a desk at work.
Collect a small basket or box of natural objects such as smooth stones, seashells, pinecones, or acorns depending upon the season and climate where one lives.
- Sit comfortably with the basket on one's lap. Close the eyes and breathe deeply three times.
- When ready, reach into the basket and pull out the first object one touches.
- Rest the object on both palms. Feel the weight of the object on the hands. Notice how the object feels against the palms.
- Gently stroke the object with one hand, and notice how the object feels. Put pressure on the object, squeeze the object, or do anything that feels good against the skin.
- Rest the hand against the object in a comfortable way for as long as desired. Focus on the breath and the feel of the object against the skin.
- When ready, take three deep breaths and open the eyes.
To try this meditation with a specific object, skip step one and just focus on relaxing with the object itself.
Hand Lotion Meditation
Enjoy a simple hand massage with the following meditation. Select a favorite hand lotion, cream, or ointment, preferably one with a relaxing scent. Spend as long as desired to feel relaxed.
- Sit comfortably with a straight back and the lotion straight in front of the body. Reach out and squeeze a significant amount onto the hands.
- Rub the lotion between the palms of the hands. Gently begin to massage the lotion all over the fingers and hands. Stop to massage each finger with a strong circular motion. See how slowly and gently the lotion can be massaged into the skin.
- When the lotion is all distributed, lift the hands to the nose. Breathe deeply several times.
- Hold the hands out again and lay them in a relaxing position. When ready, open the eyes and breathe deeply several times to transition out of the exercise.
This exercise could also be practiced at work, while waiting at the doctor’s office, or any time one has some time to spare and a desire to relax.
For other ways to meditate using the five senses, Meditations with Sound and Meditations with Food may be of interest.
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