Let's begin by coming into a comfortable seated position.
If you're in a chair,
Adjust your posture so you're sitting tall without curving the pelvis or the spine and take a moment to settle in.
You might stretch your neck or roll your shoulders,
Wiggling and moving to release any restless energy.
Then coming into stillness and take a few breaths.
You might sigh on the exhale if that feels good.
And with the next exhale,
You may close your eyes or choose a point in front of you to gaze with a soft focus.
Direct your attention to the palm of your hands,
Becoming aware of sensations on your skin,
Noticing the temperature of the air around you,
The feeling of fabric against your hands.
You might begin to notice your heartbeat.
Can you sense your pulse anywhere in your hands?
And bringing attention to the thumbs,
The right hand thumb,
The left hand thumb,
To the tip of the fingers,
Feeling into the first finger,
The middle finger,
The ring finger,
The little finger,
Becoming aware of the space between your fingers,
The space around your hands,
The back of the hands,
The palm of the hands,
Noticing any sensations,
Any warmth,
Tingling or the sensation of your pulse.
Now I invite you to imagine that you have a very big mug of your favorite hot beverage and you're holding this mug in your hands,
Feeling the heat radiating through the smooth ceramic mug,
That warmth radiating through your hands and warming every part of your hands.
As you hold on to this warm mug,
You begin to notice the aroma.
What does it smell like?
Hot chocolate,
Coffee,
A fragrant herbal tea,
Breathing in this tempting aroma and noticing the warmth and comfort this experience brings to you.
Now I invite you to imagine a beloved animal is sitting with you,
Maybe a cat or a dog.
They are sleeping peacefully in your lap,
Your hands resting lightly in their fur and you feel the warmth and the softness of their thick fur,
The heat radiating from their small body.
You feel their sleepy breathing relaxed and slow and that encourages you to take a deep sigh in and out.
Your hands in their soft fur feel so warm and relaxed,
A sense of calm,
A sense of security,
Unconditional love and trust radiate from this beloved animal in your lap,
Welcoming their warmth into your world through the healing power of touch.
Now I invite you to imagine that you're getting ready to go outside on a cold snowy winter's day.
You have the most delightful thick pair of mittens.
As you slip your hands inside,
It's a perfect fit.
Your hands immediately begin to feel toasty warm,
Feeling so cozy with these warm mittens wrapped snugly around your hands.
You remember that these mittens were a gift from a special person and when you wear these mittens it's like receiving a hug from that lovely person.
That thought brings a little smile to your face.
These warm mittens will protect you from the cold of the outside world.
This is the end of the visualization.
Begin to bring your attention back to the space around you,
Releasing the images.
Open your eyes when you're ready.
How do you feel?
Do you notice any differences in your body,
In your mood?
In the short time it took to do this exercise,
I felt a shift in my body.
My hands are noticeably warmer,
My breathing is a little more even,
A little deeper,
And connecting to images that remind me of feeling loved and being supported and feeling safe definitely put me in a more relaxed state of mind.
You may have noticed that one scenario was more impactful than the others,
That it was easier to connect with and you felt more sensation.
I'd love to hear which of the three worked best for you.
And of course you can personalize this exercise and create a scenario that works for you.
Think about a pleasant experience,
It could be real or imaginary,
That involves the feeling of warmth.
Here are some other examples to try.
Holding a tiny sun in your hands.
Warming your hands by a campfire or by a crackling fireplace.
Touching hands with someone you care about.
Touching a warm,
Thick scarf or blanket.
You can make these scenarios as simple or as elaborate as you like.
I hope you'll try this on your own and personalize the experience.
It only takes a few minutes sitting with this visualization to feel the effects.
So it's quick and a simple addition to any self-care routine.
It's wonderful to use in the evening as you wind down for sleep.
It's also a nice tool to keep in your back pocket when you're out in the world and need a quick break.
You could easily do this while waiting in line somewhere or on a bathroom break at work.
The best part is that it's all in your mind,
So no one will know that you're taking a peaceful moment for yourself.
And just a note for safety,
Please don't try this while driving or in other situations that require your focused attention.
