A mindful hand practice

Do you have five minutes? That’s all it takes to practice a little mindfulness using your hands!

Let your hands rest comfortably on your knees or in your lap. Now bring your awareness to your hands. What sensations do you notice?

• Be aware of feelings on the surface of your skin as well as sensations—like your pulse throbbing—inside your hands.
• Notice the textures of any surfaces your hands are touching.
• How cool or warm do your hands feel?
• If your hands ache or itch, see if you can be aware of these sensations without resisting them or trying to change them.

As best you can, stay focused on the sensations you notice for a few moments.

Next, take a close look at your hands. Observe details:

• The different colours of your skin and nails
• The fine creases and lines that cross your palms
• Veins that are visible under your skin
• The shapes of your finger joints.

Think about how you’ve used your hands to care for yourself and others over the years. See if you can feel a sense of gratitude for all your hands do for you in your day-to-day life.

For a few more moments, rest your attention on the sensations in your hands. Then, when you’re ready, shift your awareness to your breathing for a few in-breaths and out-breaths, before gently moving on with your day.

Enjoy your practice!