Self Hug: A Moment Of Calm, Regulate Nervous System Reset

This 3-minute guided meditation is a gentle invitation to come home to yourself. Perfect sound track for ADHD with beneficial frequencies and brown noise to help with neurodivergent brains focus while being entirely Neuro-inclusive and beneficial for all. Through the simple act of a self-hug, you’ll calm your nervous system, release inner tension, and reconnect with your body and breath.

Perfect for moments of overwhelm, transitions, bedtime, or emotional sensitivity—this meditation is especially helpful for neurodivergent individuals, empaths, and anyone craving co-regulation and softness in their day.

Whether you’re on the go or lying in bed, use this practice to remember: you are worthy of kindness, and it begins within.

No experience needed—just a few minutes and a willingness to embrace yourself.

Transcript

Welcome to this self-hug meditation,

A moment to embrace yourself with love and kindness.

Find a comfortable position where you can sit or stand so that your arms and hands are free to move,

Closing your eyes if you feel comfortable to do so and taking a deep breath.

As you exhale through your mouth,

Imagine releasing all the tension,

All the judgment.

Let this moment to be about connection and care for yourself.

Now gently wrap your arms around yourself as if giving yourself a warm hug.

Notice any tension of your hands.

Notice the sensation of your hands resting on your arms or shoulders.

Feel the comfort and support of your own embrace.

Taking in another deep breath,

And this time as you exhale,

Softly say to yourself,

I am here for you,

I love you.

With each breath now,

Sending love and appreciation to every part of your body and your mind,

Every cell,

With love,

The vibration of love.

If your mind starts to wander,

That's ok,

Gently bring your attention back to the warmth of your hug and the rhythm of your breath.

Inhaling deeply,

Feeling the connection and exhaling,

Letting go of anything that no longer serves you and relaxing into your own embrace.

Perhaps beginning to sway,

Bringing in a little movement,

Staying here for a few more breaths,

Simply holding yourself.

Holding yourself with care,

Offering comfort,

Understanding and unconditional love,

Building a cocoon of love.

When you're ready,

Release your arms,

Letting them rest by your side or in your lap.

Taking one final deep inhale,

And as you exhale,

Affirming to yourself,

Gently opening your eyes,

And taking this feeling of self-compassion with you.

And as you exhale,

Letting go of anything that no longer serves you and welcoming you into your day.

Reviews

Just what I needed. Really helped bring me out of a space of stress and overstimulation to peace and calm. Thank you 🙏