Today we're going to practice giving yourself care through physical touch.
This is a self-supporting practice.
As the mind and body take cues from one another,
We can use our own hands to encourage states of ease and comfort.
The basic premise is that the human body responds to touch,
And touch can change the activity in the nervous system.
See if you can familiarize yourself with this practice,
And then utilize it in your daily life when you need a way to soothe yourself.
Sit in a comfortable position and close your eyes.
Breathe deeply through the nostrils,
Allowing the lungs to fully empty with the exhale.
Continue breathing deeply for about the next minute.
And now I invite you to spend a few moments bringing awareness to the body in this moment.
Without changing or fixing anything,
Observe what is present.
Notice what physical sensations you can feel and where you can feel them.
Try to really drop your awareness out of your head and down into the body.
Begin supporting yourself by bringing one of your hands to the top of the opposite arm,
Just below the shoulder.
Gently rest your hand here with the intention of offering yourself support.
This is a place of support in the human body.
Allow yourself to feel the care and support you have for yourself.
Tune into any relaxation in the mind or body.
I invite you to release your hand and relax it back down into your lap.
Take a few deep breaths and bring the hand to the back of the head where the spine meets the skull.
This is a place where you were held and supported as an infant,
And it can offer a sense of safety and ease.
As you gently rest the hand here,
Allow the body to feel safe and comfortable.
Now I invite you to place your hand in the center of your chest.
This stimulates the vagus nerve,
Releasing oxytocin and engaging the parasympathetic nervous system.
Let's take a moment or two and connect with the feeling of caring for yourself as you relax the mind and the body.
I invite you to allow your hand to relax back down into the lap.
We'll take a minute or two as we connect with our breath,
Breathing in and breathing out.
As you breathe in and breathe out,
Invite in relaxation to the mind and to the body.
Breathing in and breathing out.
And now I invite you to begin to wiggle your fingers and toes and flutter your eyes open.
Thank you so much for joining me today.
I hope you found this practice helpful.
Have a wonderful day.
