Taking on a comfortable sitting position.
Sitting in a way that you feel awake and alert.
If possible,
Having your feet in contact with the ground.
Making sure that your arms are supported so that your shoulders can relax.
Placing your hands and your thighs,
Palms facing upwards.
Now gently closing your eyes and coming to stillness.
Now bring your attention to your hands left and right.
Feeling them with your awareness.
Feeling the whole field of sensation present in your hands.
Not thinking about your hands,
But actually diving into them and sensing them.
Do you feel tingling?
Are your hands pulsing?
Are they moving?
Are they moving?
Are they tingling?
Are your hands pulsating?
Can you feel the temperature in your hands?
Are they cold,
Warm,
Or lukewarm?
And maybe by now your mind has drifted away from the sensations in your hands into thoughts.
Maybe to thoughts about your hands such as,
Oh wow,
I had no idea that my hands were actually tingling.
Or your mind has drifted off to work or to your last vacation.
So notice that your mind has drifted off and where it has gone off to.
And then very gently and with great patience redirecting your attention back to the sensations in your hands.
Now feeling both your thumbs with your awareness.
Can you feel the space that your thumbs are taking up?
Can you feel the space that your thumbs are taking up?
What sensations are present?
Can you feel the area where your thumbnails are?
What sensations do you notice in that area?
Then moving to your index fingers.
Scanning your index fingers from the tips of the fingers to where your fingers are in contact with the palm of your hand.
Scan your index fingers for any sensations,
Sense of temperature,
Pressure.
Now your middle fingers.
Starting with feeling them being surrounded by air.
Does the air feel good?
Does the air feel cool or warm?
And how do the tips of your middle fingers feel?
Now feeling both of your middle fingers with your awareness.
Making contact with the felt sensations that are present there in this moment.
Now moving to your ring fingers.
Starting with checking in whether your left and right ring finger are feeling different in any way.
Maybe there's a difference in temperature or tingling sensations.
Maybe one finger pulsates and the other one doesn't.
And whenever your mind wanders off into thinking,
Taking a moment to acknowledging that it has wandered off.
Gently returning the spotlight of your attention to your ring fingers.
Now shifting your attention to your pinkies.
What are the sensations in your pinkies?
Temperature.
Can you feel the air surrounding your pinkies?
Can you feel the air surrounding your pinkies?
Now letting go of your fingers and coming to the palms of your hands.
What can you feel at the palms of your hands?
Scanning through that area of your body with great curiosity.
And noticing that you are feeling the air in your hands.
Scanning through that area of your body with great curiosity.
And noticing when your mind drifts off into thoughts about your palms or maybe to somewhere completely different.
And whenever you catch your mind having drifted off,
Gently return back to the sensations at the palms of your hands.
Now shifting over to the tops of your hands.
If they are still resting against your legs,
Notice the pressure of the skin on the fabric of your trousers or skirt.
Feeling the weight of your hands on your legs.
The temperature where they are in contact with one another.
Now expanding your awareness to feel both of your hands in their entirety.
Being present to the whole field of sensation in both of your hands.
Now expanding your awareness to feel both of your hands in their entirety.
Being present to the whole field of sensation in both hands for a couple of moments.
And whenever your mind wanders,
Gently coming back to your hands again and again.
Then when you are ready,
Gently letting go of your hands and then slowly opening your eyes and coming back.
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