This short practice involves shifting mental gears,
Using our attention and awareness to recognize which mode of mind we are in and disengaging from unhelpful modes of mind when needed.
This practice can be done in any posture that embodies a sense of dignity and alertness,
And it is best if you are in a space where you won't be disturbed for the next few minutes.
We are going to start in doing mode by engaging with our thoughts,
And then shift gently but deliberately into being mode for a period and observe what happens when we are with our present moment experience.
So whatever posture you are in,
Gently placing one hand in the other,
On your lap,
Your belly,
Or simply hanging in front of you if you are standing.
Closing your eyes if that's comfortable for you,
Or just lowering your gaze if that's easier.
We're going to spend the first couple of minutes thinking about our hands without looking at them.
What thoughts come to mind when you think about your hands?
There could be judgment.
I like my hands.
They look good.
They are smooth and well kept.
Or I wish my hands were different.
They're too big,
Too small,
Too bony,
Too fat or thin.
Maybe you're thinking about all the things your hands can do,
How they help you with innumerable tasks over the course of the day.
Maybe there are notable memories involving your hands.
An accident or injury.
A funny story.
A time when your hands have gotten you into trouble.
Whatever comes to mind,
Just notice it.
Don't try to control it or push it away.
Just spend the next minute or so observing thoughts about your hands.
Arise and fall away.
Now,
We are gently going to shift our attention from our thoughts and move it down from the head through the arms and down into our two hands.
Just feeling what is here.
Seeing if you can move your attention right down into the tips of the fingers and thumbs and then filling your fingers and thumbs with awareness.
Feeling any sensations that might be present.
Points of contact with your body or with the other hand.
Temperature.
Tingling.
Moisture or dryness.
The feeling of air passing over the skin.
Now moving your attention into the palms of your hands.
To the backs of your hands.
The air passing over the skin.
And now filling the insides of your hands,
Fingers and thumbs with awareness.
Seeing if you can sense the bones,
Muscles,
Ligaments and blood vessels that make up the structure of your hands.
Now clenching your fists and holding them clenched for a few moments before releasing them and seeing how the sensations in the hands change.
Just resting in awareness of sensations in your hands for another minute or so.
Now,
Taking a moment to expand your awareness and feeling your whole body before gently opening your eyes or raising your gaze.
