Despite being quick and simple to perform, this exercise is deeply powerful and can bring about instant changes and profound insight.
The instructions that follow are here to guide the experience, you do not have to worry about getting the physical form and movements completely "right". If for any reason you cannot perform the movements physically, you can even do them purely within your imagination.
Before you start: You can do this standing up or sitting down. If possible, keep your spine straight but relaxed, also relax your shoulders, jaws and gently close your eyes. Relax to whatever degree is possible in the moment. If there is still tension, it is OK - you do not need to force anything. The same can be said for the positions and movements within the exercise, while they should be comfortable for most people to do, work within your body's current capabilities and don't force anything.
The Left Hand: Lift your left hand to the left of your body, palm facing upward, and at about chest height - like you were carrying a tray in your hand. While keeping your eyes closed, turn your head slightly as if you were looking at the left hand and gently focus your awareness on it.
Hold the intention or imagine that you are adding a source of discomfort or suffering to the left hand. This can be done in any way you wish to - the picture, words or form you use do not matter. This source of suffering can be anything at all, a physical pain, a situation from your present or past - you can be specific or generic about it, whatever comes up is fine. It is important to allow yourself to feel anything that arises, even if it's uncomfortable - feel the pain, anger, fear, sadness, or whatever else comes up, to whatever degree you are able to in the moment. You may add more sitations if you like, or you may focus on a single issue. Do this until you feel ready to continue, usually somewhere in the region of 30 seconds to a few minutes but don't get hung up on it. When you feel ready to proceed, continue with the next step.
The Right Hand: While keeping the left hand as it is, lift your right hand to the right of your body, palm facing upward, also at about chest height. Eyes still closed, gently turn your head to face the right hand and bring your awareness to it.
Hold the intention or imagine that you are linking unconditional love, peace, blessings, infinite possibilities, joy, harmony (and any other uplifting energies you may wish to) to the right hand - again, you may use any images or intentions you wish. Even if your mind feels like it doesn't fully understand what those energies/qualities are, it doesn't matter - whether consciously or unconsciously, there is a part of you that knows exactly what they are. Focus on linking these uplifting qualities to the right hand for as long as you like - again, usually somewhere in the region of 30 seconds to a few minutes, but don't get hung up on it. Do it until you feel ready to proceed.
The Merging: When ready, while leaving both hands as they are, palms still facing up, gently turn your head back to the centre (facing forward), and bring your focus to your heart center in the middle of your chest. Rest your awareness there for a few seconds and then slowly start bringing your hands together (palms facing each other) in front of your chest. Like you are slowly adopting a prayer or namaste position. Feel the energy between the hands as they slowly come together, feel any sensations that arise in your body as you slowly bring the hands together. If you don't feel anything, try slowing down the movement even more, take your time to explore and feel.
Optional: While the exercise finishes when the hands are joined in prayer position, you may choose to stay like that in silence, gratitude and love for as long as you want, or you may choose to repeat the exercise as many times as you want.