Take a stick and hold it in a comfortable distance between the hands. Now with both hands bring the hands apart as if you are working to lengthen the stick and bring all the tension to the hands and fingers and work to keep the neck and shoulders free to move. Do this a few times in different heights and with palms facing either up or down and after this tense in any directions you choose and as you keep the tension move one hand in or out using the fingers and the palm as you keep the tension on the same level smooth. Do this using both hands and remember that if you look down or into your hands to monitor them you are learning to ignore the information they are sending you all the time and ignoring the many benefits of seeing people and other animals come and go. The other thing to note is that if you look down you tense the neck and it affects your entire body. Learn to give support and to work as you give support and you will be able to control more than yourself over time. For example if you can both give the impression of being held at the neck as your arm supports your breathing you will be more able to deploy a firearm or to escape the hold when it is appropriate. Sometimes it is better to do the work without a crowd but for this you have to stay calm and keep breathing.