Alright, so I'm gonna explain this is an exercise that will only take you 10 minutes to do on your own. But I'm gonna take a little extra time explaining it so that you know how to do it on your own because it's such an amazing exercise. I learned it from a woman named Dr. Betty Martin, who's a chiropractor and a sex illogical body worker. And she travels the world right now. Teaching How to touch and consent and the four quadrants of touch. So she, she usually teaches this as a one day workshop for the general public. But she also teaches an amazing if you ever have a chance, an amazing five day workshop for professionals who work in helping fields, whether through talking, or and also through touch, called like a pro. So I took that in Victoria a few years ago, and it absolutely transformed everything. And the foundation to everything she teaches is this 10 minute hands touch exercise. And it's meant to be done regularly, I actually recommend doing it daily i and i also confess, I don't do it daily, but I love teaching it because it reminds me that it's so useful, and that I should try to keep it as a regular practice for myself, I find a great combination. If you're a meditator is to do the handout exercise for 10 minutes, and then 10 or 20 minutes of meditating. And I stuck with that for a couple of months. And my days just flowed so easily. And my problem with of not doing it is procrastination and resistance and not wanting to get up 20 minutes earlier. So they're all terrible excuses, but I'm human. So the hand touch exercise is all about cultivating a relationship with your own sense of touch and your own nervous system. We use our hands because they're the third most sensitive area in our entire body. That's the third most charged with nerve endings third only to our genitals and our lips. And hands are a better one to practice with, because they're less erotically charged. And it's hard to do a practice like this if you're storing up erotic energy, because it takes you in a different direction. Of course, there's erotic energy everywhere in our body, but hands have more of a range of sensation and experience attached to them. The other thing that happens with our hands is we almost never think of them as having that much sensitivity, because we're using them as tools all the time. And we're often using them to reach out and do things rather than to actually receive and feel. So this, this exercise also cultivates our capacity for receptivity, for feeling sensation, and for actually waking up the ability to have a universe in each hand, have ways to engage with the world, primarily through our own body sense and our own felt sense first. So this is also about cultivating a relationship with pleasure that has nothing to do with anyone else and only has to do with your own ability to feel pleasure in your nerve endings and in your body. That doesn't mean you'll feel pleasure when you do this exercise, that all depends on how connected or disconnected you are to pleasure and also to your nerve endings in your hands. So it's also normal. If you do this exercise, you feel bored or annoyed or angry or anything else that's totally normal. And just keep going. It eventually starts to open up into being more tuned in and receptive. So the next important thing to note, which is why I was talking about being able to feel supported by your back, when we sit up right? Like this. So I'm kind of stacked over my sit bones. The nervous system gets told by the trunk muscles in our torso to be on to be alert to danger alert to the outside world to be externally focused. So it's just how, how our body and our nervous system works. Sitting up straight this alert posture tells tells us to be out there, when we're able to just soften back that tiny bit where we're supported. If I lean back against the chair, supported by our weight. Those same trunk muscles tell our nervous system that we're safe that we can more easily go into our inner body, our inner world or inner life in the nervous system, because we don't need to be on alert for what's out there. So because of This, I recommend doing this exercise without interruption with the door closed if you have children or pets or anything like that, have them shut away. Because of course, if we get pulled out of that state, if we're, if our attention is being demanded, it's very hard to actually receive right and to feel inward. I often will, a chair works. Okay, so the next step is you need that receiving hands to be at rest. So you're going to choose a receiving hand. And you're going to take your first of your three objects we're not starting at yet, I'm just describing what you'll do so that when I set the timer, it flows. When you're touching your hand with your object, the purpose is full reception. So you don't get to grasp, you don't get to touch, you don't get to explore with the receiving hand, because that that's a different energy and purpose, all you're going to do is touch your receiving hand with your object. And, and your receiving hand just stays soft and loose. With your touching hand, you want to make sure that you don't actually touch your fingers with your other fingers, because then we're trying to really clean up the sensation and stimulation, if the touching hand is also touching the fingers, then it can becomes confusing because you're receiving sensation from too many forces. So you just hold your object and your object is what touches your hand. Okay, you can play with pressure, you want a continual movement, and you want it to be as slow as possible. So if you start to speed up, you actually start to feel less with this exercise. So normally, I teach this one, I can see everyone's hands, but I'm just going to remind you regularly to slow down, the slower, the better, always.