Noticing Your Hands

A gentle, trauma-sensitive meditation exploring awareness through the hands and their everyday sensations.
The practice invites noticing the position of the hands, temperature, pressure, weight, and movement, without needing to look at them or find any particular sensation.
Small movements, such as moving a finger or gently opening and closing a hand, offer an opportunity to notice what changes and what stays the same. Remaining still is equally welcome.
Attention can move naturally between the hands, the texture of clothing, the support beneath the body, and sounds in the room. There is no need to relax the hands, create warmth, or achieve a particular experience.
A quiet exploration of sensory awareness and choice, allowing the hands to be something to listen to rather than something to change.
Music by Nature Healing Society.

Transcript

Welcome. You might bring your attention to your hands if that feels comfortable. You don't need to look at them. Or you can. . . Notice their position. Perhaps they are resting in your lap. Perhaps they are touching each other. Perhaps they are somewhere else. Notice temperature. Pressure. Wait. Movement. Maybe there is very little sensation. That is information too. You might gently move one finger. Than another. Than another. Notice the small movements You could open and close your hands. Or simply leave it still. There is no exercise you need to complete. We are simply noticing. If your attention wanders, That's ok. You can return to your hands. Or choose something else. Perhaps you notice the texture of your clothing against your skin. Perhaps you notice the chair underneath you. Perhaps you notice a sound in the room. You can move between these experiences Your attention does not have to stay fixed. For another moment, Notice your hands exactly as they are. You don't have to relax them. You don't have to make them warm. You don't have to create a particular sensation. Simply notice. And perhaps make one small movement that feels comfortable. And stop. Notice what changed. And what didn't. There is nothing to achieve here. Your body can simply be something you listen to. When you are ready. Let your attention move back into the room. Thank you for being here.