Hello beautiful souls and welcome.
I'm so glad you've taken these few moments to be here with me.
If you've been feeling anxious,
Overwhelmed,
Emotionally exhausted,
Or simply disconnected from yourself today,
Know that you've come to a safe place.
For the next few minutes,
There is nothing you need to accomplish.
Nothing you need to solve.
Nothing you need to fix.
This time is simply for you.
A chance to slow down.
To reconnect with yourself.
And to remind your nervous system that in this moment you are safe.
Find a comfortable position,
Either standing or sitting in a chair with your feet resting on the floor,
Or anywhere you feel supported.
Allow your shoulders to soften.
Relax your jaw.
And if it feels comfortable,
Gently close your eyes or just lower your gaze.
Take a slow breath in through your nose.
And gently breathe out through your mouth.
Again,
In.
And out.
Allowing your exhale to become just a little longer than your inhale.
And as you breathe.
Notice the support beneath you.
Yes,
You are supported.
By the chair holding you.
The floor beneath your feet.
The air gently moving across your skin.
These simple sensations remind us that we are here,
Present.
Support it.
Safe!
Today we are going to practice a gentle technique known as the butterfly hug.
It uses alternating rhythms.
It uses alternating rhythmic tapping on the body.
Many people find this kind of bilateral rhythm calming and grounding and helping them reconnect with the present moment during times of stress or emotional overwhelm.
There's no right or wrong way to do this.
Allow yourself to move.
At a pace that feels comfortable for you.
Now gently interlace your thumbs together.
Rest your hands comfortably over the upper part of your chest,
The heart area.
Allowing your fingers to naturally spread across each side.
And when you're ready,
Begin gently alternating your fingers.
Left and right,
Left and right,
Left and right.
Left and right.
Slowly.
Softly.
As though you were creating a quiet rhythm just for yourself.
There is no need to hurry.
Allow the tapping to become smooth.
And comfortable.
Notice the gentle sensation beneath your fingertips.
Each tap is like a small reminder that you are here.
That you are breathing.
That you are alive.
Continue tapping gently.
Left,
Right,
Left,
Right,
Left.
Allow your breathing to settle into its own natural rhythm.
If you'd like.
Imagine your breath.
Flowing into the area.
Beneath your hands.
Into your heart.
With every inhale,
Your chest gently rises.
And with every exhale.
.
.
It softens.
And as your fingers continue the quiet rhythm.
Imagine they are helping to untangle the busy thoughts.
That sometimes fill the mind during anxiety.
You don't need to chase those thoughts away.
You don't need to argue with them.
Simply notice them and then gently return your awareness.
To the rhythm of your hands.
Left,
Right,
Left,
Right.
Right left right there.
The rhythm itself becomes an anchor.
A gentle place to return whenever your mind begins to wander.
Perhaps you've noticed.
That anxiety often pulls us into the future.
What if this happens?
What if I can't cope?
What if things never get better?
But right now.
.
.
In this very moment.
You're simply breathing.
You're simply tapping.
You are simply here.
And perhaps.
That is enough.
Continue your gentle rhythm.
Imagine each alternating tap bringing the left and the right sides of your brain.
Into a quiet conversation.
Not forcing anything.
Simply inviting harmony and balance.
Imagine two waves gradually finding the same rhythm.
Daddy.
Calm.
Balance.
Allow your shoulders to become heavier.
Allow your forehead to smooth.
Relax the muscles around your eyes.
Notice whether your breathing has become a little slower.
Or perhaps your heartbeat feels just a little steadier.
Every small change is welcome.
Every small shift matters.
Now silently repeat these words if they resonate with you.
I am here.
I am safe in this moment.
I don't have to solve everything today.
I can meet this moment one breath at a time.
Calm is always available within me.
My nervous system is learning that it is safe.
To relax.
Continue tapping gently.
Left.
Right,
Left,
Right,
Left,
Right,
Left.
Imagine that with every gentle tap,
You are sending waves of kindness through your entire body.
Your shoulders receive that kindness.
Your heart receives it.
Your stomach receives it.
Even the parts of yourself that have been carrying fear or worry.
Receive your compassion.
There is nothing broken.
About anxiety.
An anxious nervous system.
Is often simply trying to protect you.
It has been working very hard.
Today you're offering it something different.
Not more pressure.
Not my effort.
But reassurance.
As though you're quietly whispering to every cell in your body.
Thank you,
Thank you,
Thank you.
For trying to protect me.
I am safe now.
You can rest for a little while.
Continue your gentle rhythm.
Imagine each tap becoming softer and lighter.
Like the wings of a butterfly.
Never forcing,
Simply touching.
Simply reminding.
Simply.
Comforting.
Take another deep breath.
Breath in.
And let it out.
Notice your body,
Your hands,
Your heartbeat.
Notice whatever has changed,
Even if the change feels very small.
Small moments of calm grow stronger each time.
We practice.
Just as muscles become stronger.
Through gentle repetition.
Our nervous system also learns through repetition.
Every time you pause.
Every time you breathe.
Every time you choose kindness instead of fear.
You are creating new pathways toward calm.
Now allow your tapping to become slower,
Gradually reducing.
The Rhythm until your hands come to a rest over your heart.
Simply notice the warmth beneath your palms.
Perhaps you can feel your heartbeat.
Or perhaps you simply feel the quiet presence of your hands.
Take one final slow breath.
In and out.
Thank yourself for showing up today.
Thank yourself for taking these few moments to care for your mind,
Your body,
And your heart.
Remember that this practice is always available for you.
Whether you are at home.
Sitting in your car.
Taking a break at work.
Or lying in bed at night.
Your breath,
Your hands.
And this gentle rhythm can always help guide you back.
To the present moment.
May you carry this feeling of calm with you into the rest of your day.
May you remember that peace isn't something you have to earn.
It is something you can gently return to.
One breath.
One heartbeat and one loving touch at a time.
Thank you for practicing with me today.
Take one last deep breath.
And when you're ready.
.
.
Slowly open your eyes.
I wish you peace,
Calm,
And gentle moments of self-compassion wherever your day may take you.
Namaste.
