Hand on heart

Hand on heart. This is a short practice in being kind to yourself through touch. It is simple, and some people find it a little strange at first. Give it a try and see. Sit or lie down. Let your eyes close, or soften your gaze.

Place one hand flat on the centre of your chest, over the heart. If you like, put the other hand on top of it. If touching the chest does not feel right for you, you can rest a hand on your cheek, or on your belly, or cross your arms and hold your own upper arms. Any of these will do. Choose the one that feels most natural.

Notice the warmth of your hand. Feel that warmth soaking into the skin beneath it.

Feel the gentle pressure. Not pushing, only resting. The weight of a hand that is on your side.

Under your hand, the chest rises and falls with the breath. You might feel the heartbeat, or you might not. Either is fine.

The body responds to this kind of touch. It is the same touch you would use with a child who is upset, or a friend who has had bad news. Warm, steady, unhurried. The body often does not mind very much whose hand it is. Your own hand can carry that message too.

Now, see if there is something you are feeling right now that could use some kindness. Sadness. Tiredness. Shame. A worry that has been going round and round. You do not need to fix it or explain it. Let it be there, under your hand.

If some words come, let them be simple. Something like: this is hard right now. Or: I am here. Or: it is okay to feel this. Say it silently, the way you would say it to someone you love.

If no words come, that is fine too. The hand is already saying it.

Breathe slowly under your hand. In.

And out.

Some people find this brings up feeling, sometimes tears. That is allowed. It often means something has been waiting for this. If it feels like too much, open your eyes, look around the room, and let the hand rest on your lap instead.

Stay a little longer. Hand, warmth, breath.

When you are ready, let the hand lower slowly. Notice how the chest feels where the hand was.

You can do this anywhere, any time, in a few seconds. In a lift. At your desk. In bed at three in the morning. A hand on the heart, and one slow breath.

Open your eyes when you are ready.