You can either do this sitting or standing.
If you're standing,
Bring your arms up,
Your hands in front of you.
And if you're sitting,
You can rest your hands on your upper legs.
Now take one hand and place it on top of the other hand.
And just gently start stroking it or squeezing it or giving it a little massage.
And just notice what you feel.
Can you feel your hand being massaged,
Being squeezed,
Being stroked?
And can you also feel the hand that is doing that,
Bringing awareness to your body,
To the sensations in your hands?
Nothing else to think about in this moment.
Just feeling the caress,
The squeeze,
The massage,
Both as a giver,
The hand that is giving,
And as a receiver,
The hand that is receiving.
And now switch roles.
Let the giving hand become the receiver,
And let the receiver become the giver,
Touching,
Stroking,
Squeezing your hand to bring you back to this moment,
To the sensations that are present in the here and now,
Giving your mind something to do,
Feeling what's happening in this moment.
You can do this for as long as it's helpful.
You can always come back to this practice to give your hands some loving care whenever you feel overwhelmed,
When everything's just too much.
Bring yourself back to this moment with the help of your hands.
