Welcome.
To begin this butterfly hug exercise.
Just know that there's nothing you need to figure out right now.
This is simply just a few moments.
For you to remind yourself to be kind to you.
And give yourself space.
Begin by crossing your arms over your chest.
Maybe letting each hand rest on the opposite shoulder or upper arm.
Imagine your hands are.
Soft butterfly wings.
Simply gently resting.
On the shoulders or arms.
If you would like some folks prefer to cross their thumbs.
With each other,
Maybe in front of their sternum.
If you prefer that,
Invitation to try that too.
Whenever you're ready.
Begin to slow alternating tap.
Right and write.
At your own pace here.
There's no perfect rhythm.
Your butterfly knows exactly the right pace for you.
With each left tap.
Imagine breathing in something comforting.
Maybe a little more calm,
Inviting in a little more ease.
And with each right tab,
Imagine letting go.
Of a little bit of tension.
Left and right and left and right.
Just notice what you notice.
Perhaps your shoulders soften just a little and drops.
Perhaps making some space between your teeth.
Allowing the jar to drop.
Perhaps your face softens.
And the breath becomes ever so slightly easier.
And if your thoughts begin to wander.
Just allow it to happen.
Just like butterflies,
Drifts,
And flutters.
And that's okay.
Whenever you notice your mind and thoughts have wandered Gently bring your awareness back to your butterfly.
Gently tapping to your own natural rhythm.
Left.
Great.
Good luck.
And if you'd like you might try quietly saying to yourself I'm safe enough to be here.
I am gentle with myself.
I don't have to carry it all at once.
I am safe enough to be here.
I can be gentle with myself.
I don't have to carry it all at once.
Continue following your own pace of breath.
And the gentle tapping of your butterfly wings.
If you'd like.
Maybe it brings to mind a picture of someone.
Something.
Could be a favourite place.
Or a really,
Really strong positive memory that makes you smile.
Nothing to hold on to tightly.
Perhaps allowing this picture of this thing or someone.
To sit and land right beside you.
As you continue to feel the sense of this really wonderful thing next to you.
Continue to tap.
At your own pace.
You continue to breathe at your own pace.
Get to continue tapping for a few more deep breaths.
As you're ready,
Maybe your butterfly knows and lets you know that it's time for a little rest.
Gradually the taps slow and maybe come to a stop.
Get to take a slow,
Easy breath in.
And even longer,
Even slower breath out.
And whether you had your eyes closed or open.
Gently flutter your eyes open.
Seeing the world around you,
Feeling into the support of your feet.
Maybe there's shoes or floors or the ground supporting you.
With each breath that you breathe here.
Just know that you can always come back to this practice.
You can always return to the gentle taps of these wings.
Thank you for practicing this butterfly hug exercise today.
And I hope you have a great rest of your day.
