If you ever feel anxious or overwhelmed,
I've got a really simple technique for you called the butterfly hug that you can use to make yourself feel calmer and more grounded.
This technique was actually developed by a psychologist when she was working with survivors of Hurricane Pauline in Mexico and it's now used in EMDR therapy.
And it involves gently tapping different sides of the body.
It's this rhythmic tapping which allows you to place your attention onto something and help you to feel more settled,
Regulated and connected with your body in the present moment.
I've also got a lovely little addition to this practice which can make it go even deeper.
So let's try it out together right now.
Going to find a comfortable position,
You can be either seated or standing up.
Inhale deeply through your nose.
Let it out of your mouth.
So now you're going to cross your arms over your chest and each hand is going to go underneath a collarbone.
So your hands are kind of forming the wings of a butterfly shape.
Allow your shoulders to be super relaxed.
And now begin gently tapping one side at a time.
Left hand.
Right hand.
Left hand.
Right hand.
Keep this rhythm slow and comfortable,
There's no need to tap hard,
Just a gentle rhythmic movement.
Allow your breathing to remain natural.
You can even add an affirmation to this.
It could be something like,
I am safe.
I am safe.
I am loved.
I am.
Love.
I can do this.
I can.
Do this.
Keep tapping and take a moment to come up with your own affirmation if this feels good for you.
Now gently release the tapping.
Let your hands rest.
Take another deep breath in and exhale out of the mouth.
And just take a moment to notice how you feel.
Is there any shift in your body or mind?
That's the technique.
Remember you can come back to this whenever you need a moment to pause,
To breathe,
To repeat an affirmation and to feel more grounded and calm.
Sometimes all it takes is a minute or two of this practice to feel a little better.
Thanks for practicing with me.
