The hands are often overlooked, overused and underloved. This is a lovely way to show yourself some kindness and compassion in a very short amount of time. Can you bring your full attention with tenderness, to your hands, for just 3 minutes in total? 120 seconds per hand. You can do this while the kettle boils, the computer reboots or the tea/coffee brews. You can do this yourself or ask a partner. No oil is needed but if you want to use some, any kind will do, olive oil, coconut oil or any other moisturiser.

Recommended but not essential: take a quick body scan and note if you’re holding tension anywhere in the body. Inhale noticing, exhale releasing:

• Forehead, eyes, jaw, cheeks, throat, chest, shoulders, arms, hands
• Belly, pelvis, hips, legs, feet
• Spine, neck, head

Rub the hands gently together to create warmth. Take some deep breaths and bring your awareness into the sensations in your hands. Notice if your hands feel dry or moist, stiff or soft. Relax your shoulders and allow the hands to rest in the lap.

Place the back of one hand into the palm of the other, cradling the top hand with the bottom, with the thumb of the bottom hand resting in the palm of the top hand.

Use the bottom hand to stroke up to the elbow and down to the hand, using the same pressure as you’d use to stroke a cat.

Bring the fingers of the bottom hand into the wrist joint and circle gently into the hollows you find there. Do the same on the inner wrist using the thumb.

Now using the thumb, work up the outside edge of the hand towards the little finger, spreading the skin away from the middle of the palm. Keep reminding yourself to soften your shoulders and anywhere else in the body.

Using the thumb of the underneath hand again, begin to draw lines from the middle of the wrist outwards towards the thumb. This fleshy area can feel tender so work gently. Take hold of the thumb with the fingers of the bottom hand (this hand now on top), again use the thumb of the working hand to spread the flesh of the palm below the thumb.

Working hand back underneath, cradle the hand being massaged, use the thumb to massage around each finger joint and up each finger in turn. Use all the fingers of the working hand to circle into the palm of the hand.

Turning the hand being massaged over, use the working thumb and forefinger to gently circle into the web between the thumb and fore finger. Use the palm of the working hand and fingers to circle and massage each finger in turn.

Notice how the massaged hand feels compared to the other. Repeat on the other side. For the full experience, book a massage and ask me to include your hands – you’ll be amazed what a difference it makes! 07739 460676 / katie@katiewheaterwellbeing.co.uk to book.