Today we'll continue exploring rest in the body.
We'll zoom in specifically on the hands this time.
The hands can be a good place to find relaxation or neutrality.
We use our hands for much of the day,
So they're usually quite active.
So we'll take some time to let them rest and see what that feels like.
Let's begin.
Take a moment to come into a posture that is relaxed and alert.
Stretch up your spine and let the rest of your body relax.
Place your hand in your lap or in some position where they could be at rest.
They could be resting on your thighs or folded together or whatever is comfortable and relaxed for you.
Allow your eyes to close if you wish or just gaze downward.
Release any tension in the fingers,
The thumb,
The palms and up into the wrists.
Feel the relaxation as you let this go.
Now you'll note and label rest.
So acknowledge a particular area in the hands that you find restful.
Label it rest and then soak your full attention into it.
Release attention from that and either return to it again or find a different place of rest in the hands.
You may explore up and down each finger,
Along the front and back of each hand,
Just scanning for restfulness.
In addition to relaxation,
If you place your attention on a part of your hand where you notice no sensation or a relatively lower amount of sensation,
That is also considered rest.
If your attention is pulled into thoughts or other sensations that aren't restfulness in the hands,
Just notice that and without any judgment just gently return again to feeling rest in the hands.
This is like a mental bicep curl of mindfulness.
Every time you notice you're off track and come back to the practice again.
Just do your best to keep your attention on rest in your hands,
Bringing it back again and again anytime it wanders.
If the feeling is pleasant,
Allow yourself to fully appreciate and enjoy it.
Sink into concentration on this pleasant,
Relaxed feeling.
If you feel active sensations in the hands,
Let these be in the background as you keep your attention focused on relaxation or neutrality.
If the activation is strong and the rest subtle,
Just do your best to stay with the subtle restful sensations.
Well done.
We'll end this practice guidance here,
But feel free to continue on your own if you like.
Take your time as you come back to an awareness of your surroundings and keep in touch with rest as you do.
