One of my favorite practices for rapid calming and centering involves bringing attention to the fingertips. This single-pointed focus turns a simple shift of attention into a meditation that can be done anywhere, anytime, in less than five minutes. The practice involves turning the palms face up, resting full attention on the fingertips, and noticing any physical sensations in the fingertips. Tingling or other physical sensation in the fingertips is a sign that your attention has drawn some additional blood flow to the area. And relaxed blood flow in the fingertips is a sign to the brain that all is well, that we are not in danger, and that we can relax!
Try out this 5-minute fingertip focus practice below.
This practice illustrates the power of the mind-body connection. There are two empirical ways to validate this practice. First, notice how you feel after the practice versus before. And second, note your heart rate before and after the practice. Measuring the impact of the practice on heart rate allows this meditation to also function as a bio-feedback practice.
I once coached several senior leaders of a global manufacturing firm. Each leader individually described significant stressors during their meetings with the president. One leader even experienced panic attacks before and during the meetings. The leaders learned the fingertip practice and began using it during their meetings with the president. The result? They were more calm and more effective in the meetings.
Summary
Focusing on the fingertips for about 5 minutes can reduce the heart rate, calm the mind, and even increase focus. The benefits of this mind-body practice are like those found in a meditation practice. And, you can practice it anywhere, anytime!
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Dr. Ruthann Russo, PhD, DAc
My clinical qualifications include a Doctorate in Acupuncture (DAc) from Pacific College of Health Sciences and a PhD in Integrative and Mind-Body Medicine from Saybrook University. I am nationally triple board-certified in Acupuncture, Lifestyle Medicine, and Health Coaching and earned certifications in Interactive Guided Imagery®, Facial Acupuncture and Microneedling, Yoga, Yoga Nidra teacher training, Acupuncture for Cancer Patients, Acupuncture for Detoxification, Mindfulness-Based Stress Reduction (MBSR), and HeartMath Biofeedback.
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