Rest your face in your hands, wrists touching with your fingers at your temples. Hold this position for two breaths, breathing in through your nose and out through your mouth. Inhaling deeply, lift your flat palms two or three inches, smoothing from your temples to above your ears. Exhaling, slide your palms down and behind your ears. With firm pressure, continue down the sides of your neck, and hang your hands on top of your shoulders, pressing your fingers into them. Stay in this position for two deep breaths. Then drag your fingers slowly over your shoulders with pressure, and draw your hands down to the middle of your chest on your heart chakra. Take a deep breath, and feel compassion for yourself. Each smoothing behind the ears takes only about 20 seconds, so if you did this simple routine three times, you would have one full minute of deliberate nurturing self-care.

Please refer to the book for more details on this activity.