These two techniques are physically very simple: we simply place a hand or an object on an area of our body that is claiming our attention and rest for a minute or two. While we rest, we monitor the sensation in that covered area, noting the presence or absence of any change.

For those times when the sensation is presenting in a hard-to-reach area or holding your hand in that spot will be physically tiring, you may try a Prop. A Prop is any object which will provide tactile feedback to the body and which will easily remain in place. Examples are blankets, hand towels, eye pillows, one-pound bags of rice, heated neck wraps, etc.

Props are particularly useful during the Supported Rest Exercise. Let’s assume, for example, you are lying down and you notice some eye and forehead tension. You can place a hand on this area, but finding a way to comfortably support your arm in that position may be difficult. At that point, you may try placing an eye pillow or a small folded hand towel across the area and resting. Props are also a great way to offer support to harder-to-reach areas on the lower body. You may, for example, place a folded towel across a knee that’s hurting, or a light blanket or even a small sealed bag of rice over a protesting ankle.

**It is very important to understand that our intention is key with this technique. With Self Touch or a Prop, we are NOT attempting to change the sensation, or fix the problem, or “make it all better.” We are merely making gentle contact with this body part and offering it our support and undivided attention. We treat these areas of discomfort as we would cherished friends. We pause, we become aware, and we connect, without any analytic agenda. We are simply present, with What Is, and we rest.