Exercise: Hand Gestures
Instructions
- Hold your hands out and squeeze your fists. Hold a tight fist for at least 30 seconds so that you start feeling some discomfort.
- Close your eyes and explore how you feel, especially what emotions arise when your fists are clenched.
- This is a metaphor for self-criticism â what it feels like when we beat ourselves up. We go through much of our lives like this, fighting ourselves and our experience.
- Now open your palms, turned upward.
- Notice how that makes you feel.
- This is a metaphor for mindfulness â what it feels like when we accept ourselves and our lives with equanimity.
- Now extend your palms and your arms forward a little bit.
- How does that make you feel?
- This is a metaphor for common humanity â what it feels like when we reach beyond our separate selves and include others.
- Now place one palm in the other, and slowly bring them both to your chest. Feel the warmth and gentle pressure of your hands on your chest. Breathe gently.
- How does that make you feel?
- This is a metaphor for self-kindness, or self-compassion as a whole. When we care for ourselves, it feels good!
Feel free to share your experience of this exercise on the Discussion Board