Maybe place your right hand somewhere on your lap and stretch it.
Kind of extend the finger and then let it drop down on the lap or the knee.
And then lift your right pointer finger and let it drop down.
And lift your middle finger and let it drop down.
Lift your ring bear and let it drop.
Lift your pinky and let it drop.
Lift your right thumb and let it drop.
And notice your whole hand,
Your whole right hand.
Each finger we touched,
How are they touching the fabric of your pants,
Skirt or anything you have on your lap like a pet?
How heavy is that hand?
How light is it?
Is it warm?
Is it moist?
Is what element is touching it soft or harsh under your fingers?
And your palm,
How is that?
Do you feel the little cut of the palm or is the palm completely pressing down?
Without opening your eyes,
Just lift your index finger of the left hand and let it drop down.
And then the middle finger of the left hand and let it drop down.
And the ring bear and it comes down.
And the pinky,
Letting it go down.
And the thumb of that left hand.
Lift the whole hand,
Stretch it and let it drop down again and bring all that tension to that left hand.
And in the same way,
Figure out if it's heavy or light,
If it's touching something human or animal,
Inanimate like fabric.
Maybe there is jewelry on it,
I didn't mention that on the first side and maybe you feel a ring or many rings.
How's the palm there resting,
Is it relaxed or is it kind of a little bit tense waiting for something to happen?
And try to sense now both hands at the same time.
And the left hand and left hand.
And without opening the eyes,
Which might be interesting,
Encounter the other hand going around each finger.
And everything.
Eyes are still closed and the only thing you're doing is really contouring that one hand that you chose,
The ones that you don't ride with.
Contouring each finger as if you were brushing them.
And sense how that feels,
You kind of stop at the wrist and go over the wrist.
And repeat that a few times going around your thumb,
Your index finger,
Your middle finger,
Your ring bear and your pinky.
Noticing that touch of your hand by the other hand.
And then stop.
Notice what the aftermath is.
And move on to your second hand,
The one you don't ride with.
Maybe poke the index out and start tracing.
The hand that's on your lap or on your knee.
Like you just did,
Tracing round and round.
If you just arrive it's fine too,
You can just meet me where you're at,
Tracing your hand.
Trying to be as curious as possible to how that feels.
Maybe really bizarre to be massaging in this way those extremities of the hands.
Maybe you have a story about your hand too,
A story of loving it or not liking it.
Maybe you used to have injuries,
You still have some.
Say,
Kneeling if it's the case,
You know.
Finishing up with that hand.
And dropping both hands back where you started.
And once again,
Kind of sensing what's going on with those hands.
And know that your hand can be your point of focus at any time when we're doing meditation.
If paying attention to your breath or your hearing is complex for you,
Maybe paying attention to your hands is easy.
Just remember that and bring your full attention now toward your breath.
Noticing maybe a full inhale and a full exhale.
Straightening your spine a little bit more and breathing again.
And there's that kind of triangle forming between one hand,
The other hand and your nose.
And just breathe through that triangle there.
From your left hand to your nose.
From your nose to your right hand.
Maybe a pose between your right hand and your left.
Inhaling again from your left hand to your nose.
Posing at your nose and exhaling from your nose to your right hand.
And posing there from your right hand to your left hand.
And continuing like that a few times.
Inhaling,
Left hand to nose with a pose.
Exhaling,
Nose to right hand.
And that pose.
Keep going without me dictating anything.
Because really the pose is a natural pose.
You don't have to impose it.
Let's do that for a minute or so.
It's disturbing as usual.
You could open the eyes,
Come back to reality and go back.
Now,
At the next exhale,
Imagine yourself going from your nose to your right hand.
And from your right hand to your nose.
And then from your nose to your left hand.
And from your left hand to your right.
So you change the circle inside the triangle.
Right hand,
Nose.
Nose,
Left hand.
Left hand,
Right hand.
Keep going at your own pace.
If your mind gets distracted,
Just come back to one of the hands.
Come back to one of your breath.
No stress to be having really.
Just a mental noting of the breath of the hand.
And then just breathe at your nose,
Letting go of your hands.
Notice if that helps you release a little tension in your arms,
In your shoulder.
Notice how this practice maybe influences the way you feel.
Or allows you to see a little better how you're feeling.
And in a second,
Just open the eyes and look at your hands.
Don't look at the screen,
Don't look at each other,
Don't look at anything but you right now.
Look at your left hand.
Look at your right hand.
Remembering how to touch and noticing the little curve,
The little dry skin that you might have felt with your figure when you were tracing.
It is as if now that you have your eyes open,
The hands feel different.
Are they a little warmer,
A little wetter,
A little drier?
Do you like them less because you see them?
Or do you like them more?
Let that go and go back to your day.
