Begin by finding a comfortable position, sitting or lying down, with your spine straight and your body relaxed. Gently close your eyes and take a deep breath in… and out. Allow your breath to settle into a natural rhythm.
Now, bring your awareness to your right hand.
Right Hand Awareness
Focus on the fingers of your right hand. Notice the sensations in each finger.
- Touch your thumb to your index finger…
- Thumb to middle finger…
- Thumb to fourth finger…
- Thumb to pinkie finger…
- Thumb to fourth finger…
- Thumb to middle finger…
- Thumb to index finger…
Now, relax the hand. Feel the tension release from the fingers and the palm. Let the right hand rest comfortably.
Left Hand Awareness
Shift your awareness to your left hand.
Notice each finger of your left hand.
- Touch your left thumb to your index finger…
- Thumb to middle finger…
- Thumb to fourth finger…
- Thumb to pinkie finger…
- Thumb to fourth finger…
- Thumb to middle finger…
- Thumb to index finger…
Relax the left hand. Let go of any tension in the fingers and the palm.
Take a moment to feel both hands relaxed, resting gently in your lap or on your body.
Notice how the energy in your hands feels calmer, more balanced, as your awareness moves between the fingers.
Now, return your attention to your breath, noticing the gentle rise and fall of your chest or abdomen with each inhale and exhale. Feel the clarity and stillness that comes from being fully present, one breath at a time.
Allow your mind to settle into this calm awareness, feeling a sense of clarity unfolding with every breath you take.