Soothing Touch

Sit in a comfortable position, with your back straight and your feet flat on the ground. After closing your eyes, bring your attention to your breath and take a minute or two to slow down a bit.
Then shift the focus to your hands. Listen to all the sensations that come from your fingers, from the palm of your hands, from the back. Make a few small movements with each finger and notice the sensations that come to you from these small movements. Bring attention to all the things your hands have learned to do: what would your life be like without your hands? After reflecting on their importance, bring kind attention to your hands, imagine whispering “thank you” into your hands.
Now move your hand and rest it on your chest.
Feel the movement of the breath under your hand, the rhythmic rising and falling of the chest. Perhaps through your hand you can also feel the heartbeat. Observe what it is like to feel this contact on your chest, the gentleness and delicacy of your touch.
Move your hand over your face and explore your skin, your features with your fingertips. Note the urge to dwell on imperfections, but simply try to be curious and explore each sensation as if it were the first time you feel it. Then change the intention of your touch, and from an exploratory touch, let it become a touch of care. If you want, change the pressure, speed and intensity of the touch: imagine stroking your forehead, your cheeks, your chin with affection.
Now place your hand on your knees and bring your attention to your body. Notice in which part of your body there is tension, heaviness, pain. Then, bring your hand to that part of the body with the intention of care and non-judgment. Leave your hand there, absorb its colour and delicacy. Let your hand take care of that part of your body that is suffering.
Finally, place your hand on your leg again, bring your attention to your breath for a minute, before taking a wider breath and opening your eyes.