Sit down while making sure neither your arms nor legs are crossed; a comfortable armchair is a good choice for this exercise. Close your eyes. Breathe in through your nose and then slowly out through your mouth, as if you’re blowing out a candle in slow motion. Now you consciously start to relax your body, while calmly breathing in and out.
Put your hands on your thighs, palms down. Bring your attention to your right hand. Feel the flow of air that passes your hand, its temperature, the texture of the surface beneath your palm. Become fully aware of everything that you feel around your hand.
While keeping your eyes closed, bring your attention to your pinky. Try to consciously relax the muscles in that finger. How straight is your little finger? How do the joints feel? Your fingernail? Is there something specific that you notice?
Now, bring your attention to your fourth finger. Again, try consciously relaxing it by scanning the bones, ligaments and muscles in your mind. Then continue and do the same with your middle finger, index finger and thumb.
Once you’ve scanned all the fingers on your right hand, bring your focus to the top of the hand, to the sides, then to your palm and finally your wrist.
Compare your right hand to your left. Can you feel any difference? Do the weight, sensations and temperature vary?
An isolated body scan of your right hand is an excellent way to calm your body and mind in just a couple of minutes. And from within that calm, there are no boundaries to what you can achieve. And in case you want to continue scanning, you can apply the exercise above to the rest of your body, starting at the bottom and working your way up.