So letting yourself settle the seat you're sitting in,
Making sure your arms are comfortable and rested.
Starting to tune into the felt sense of your hands.
Anywhere you're feeling sensations throughout either or both of the hands to begin with.
Letting your mind fall into those sensations.
Notice yourself drifting into thinking,
Thinking about the hands,
Thinking about anything else.
Just very gently reorienting your attention back to the direct felt sense of the hands right now.
What's it like to inhabit the tingling,
Maybe the pulsing,
The aliveness of the hands?
As if it's the only thing in the universe right now.
Having the sense that your center of gravity is falling out of your head deeper and deeper into the hands.
Nothing else is of interest to you right now except the direct perception of the feeling of aliveness in your hands.
Pulsing all the different textures.
Perhaps there's different heat pulsing,
Different sensations,
Different temperatures throughout different parts of the hands.
Maybe the fingertips feel a bit different.
Maybe the palms feel a bit warmer.
Just tuning in without thinking or evaluating it.
What's it like to deeply inhabit those sensations?
And then starting to notice your relationship with the outside world and your relationship with the felt sense of your hands.
See if you can so inhabit the feelings of your hands right now that at least 70% of your attention is deeply rooted in the direct feeling of the hands.
And far more peripheral is the sound of my voice.
What's it like to have your allegiance first and foremost with the direct feeling in your hands as a way of really staying anchored inside of yourself.
Noticing the tendency for what somebody else is saying on the outside to overshadow that direct perception of the felt sense of our hands.
If you do notice that,
Just returning again,
There's no particular way you have to respond to the sound of my voice.
So in doing this,
We're starting to train in resting inside of ourselves in a more consistent way,
Regardless of what's happening on the outside.
And if you have your eyes closed,
You can gently open them.
Next few seconds.
Notice what it's like to continue to have at least 70% of your attention deeply anchored in the felt sense of your hands.
Perhaps when you see the room you're in,
It starts to activate your mind.
Maybe you sense it drawing you outside of yourself.
Just very gently reorienting your attention if that happens.
So that the majority of your attention is deeply rooted in the feeling of your hands.
And as you get up over the next couple of minutes,
Notice what it's like to stay in relationship with your hands in this way as you walk around.
As you start to relate to the world.
What's it like to keep the majority of your attention deeply anchored in the hands as a way of anchoring you in yourself.
And just paying attention throughout the day with a gentle curiosity of what draws you out of yourself and when you notice just gently returning.
