Hello and welcome.
This simple self-hug technique is called the butterfly hug and it's surprisingly powerful for calming your body.
And sometimes the most comforting thing that we can do is to just offer ourselves a little kindness.
So let's explore this simple technique,
The butterfly hug.
It's a gentle rhythmic tapping that can really help your body to calm and to settle the mind.
And the great thing is you can do this anywhere.
So just find your comfy space,
Warm and cozy.
You can be seated in a chair on the edge of your bed or wherever you feel comfortable.
Take a moment now to just settle in.
Let your shoulders soften,
Your neck release,
Your jaw letting go.
Just allow your breath to become natural and easy and just feel the flow,
The flowing in and flowing out.
Now before we begin the movement,
I'd just like you to gently invite to your mind a place,
A person,
Or a memory that feels peaceful or comforting for you.
This could be a walk in nature,
Your favorite spot by the seaside,
Or a quiet garden,
Or simply the presence of someone who makes you feel safe.
There's no need to hold the image tightly.
Just allow the feelings of that place or that person to just rest quietly in the background.
Take a deep breath in here.
As you slowly exhale,
Just let go of any stress or tension you're holding on to.
Just release into this moment,
And now we'll start the technique.
So just cross your arms over your chest,
Placing your hands on your upper arms or your shoulders.
Now just allow your hands to rest here softly.
It's almost as though you're giving yourself a reassuring and a kind,
Beautiful hug just for you.
Breathe in,
And a slow breath out,
Letting go,
Softening into this moment.
Now when you're ready,
We'll just begin gently tapping your arms,
And we'll begin with the left,
The right,
Left,
Right,
Slow and easy.
There is no rush here.
Just allow the rhythm to feel natural for you.
Left,
Right,
Slowly as you continue tapping,
Just feel your breath moving slowly and comfortably.
Perhaps you're breathing through your nose and out through your mouth.
With each gentle tap,
Just feel the wings of a butterfly moving softly,
Light,
Steady,
And calm.
Just continue,
And allowing your breath to move slowly and comfortably.
Left,
Right,
Left,
Right.
Now as you continue,
Notice how your body is responding.
Perhaps your shoulders are becoming a little more softer now,
Your breath becoming a little slower,
Or maybe there is simply a small sense of being held and supported.
If your mind wanders,
That is completely natural.
Just gently return your attention to the rhythm.
Left,
Right,
Left,
Right.
This tapping is becoming a quiet conversation with your nervous system.
It's a simple message that is saying,
You are safe in this moment,
You are supported,
And you are allowed to rest.
Now just allow the peaceful place or memory you brought to the mind earlier to gently return.
It's as though you are sitting within that space now.
Just breathe in now and slowly release.
You are so supported by the steady rhythm of your hands.
Left,
Right,
Left,
Right.
We'll just continue for a few more moments now,
And just simply follow the rhythm of your butterfly wings.
Wonderful.
And now allow the tapping to just slow down,
To become softer and softer until your hands come to rest.
Stay here for a moment,
Just feeling the warmth from your hands,
The comfort of your hug.
Take a slow breath in,
And a gentle exhale.
And just notice how your body feels now,
Because even the smallest pause,
The smallest shift towards ease is so meaningful.
And remember that this practice is always here for you,
Whenever you need a moment of comfort,
A moment of steadiness.
Or just a reminder to be gentle with yourself.
So,
Thank you so much for taking this time for you,
And just remember to stay in that feeling of calmness,
Of ease,
Of kindness,
Of warmth.
Namaste,
My friends.
