Greetings and welcome.
My name is Crystal and I will be guiding you today through a grounding and self-soothing practice called the butterfly hug.
Before we begin,
Know that this practice is completely optional.
You are always in control.
You can stop,
Adjust,
Or simply listen at any time.
If this is new to you,
The butterfly hug is a gentle bilateral movement often used to support grounding,
Emotional regulation,
And nervous system balance.
Take a moment to arrive wherever you are,
And when you are ready,
Find a comfortable position,
Whether seated or lying down.
If it feels okay,
Gently cross your arms over your chest,
Allowing each hand to rest on the opposite upper arm or shoulder like you're giving yourself a soft hug.
If crossing your arms doesn't feel comfortable,
You can just rest your hands anywhere that feels safe and supportive.
We'll begin with a slow,
Alternating tap,
Left,
Right,
Left.
There is no right speed.
Let your body guide the rhythm,
Slow,
Steady,
And gentle.
As you tap,
Notice the sensation of touch,
The pressure,
The warmth of your hands.
Simply noticing.
Begin to bring attention to your breath.
There's no need to change it,
Just notice.
With each tap,
You might silently say to yourself,
Here,
Now,
Safe enough.
If the mind wanders,
That's okay.
Simply return to the tapping and your breath.
If emotions arise,
Warmth,
Heaviness,
Calm,
Or even discomfort,
All of it is welcome.
There's no need to analyze or fix anything.
Simply notice and allow.
You are offering your nervous system a moment of care.
You may choose a phrase to gently repeat in your mind,
Such as,
I am grounded in this moment,
My body is allowed to settle,
Or I can offer myself compassion.
Slowly allow the tapping to come to a natural stop.
Gently uncross your arms or let your hands rest wherever they feel comfortable.
Take one deeper breath in and a long,
Slow exhale out.
Notice how your body feels now,
Even if it's a shift that is subtle.
If your eyes were closed,
You may slowly open them.
Take a moment to look around your space.
Notice colors and shapes or a light and remind yourself that this moment is complete.
You can return to this practice anytime you need grounding,
Comfort,
Or regulation for a few breaths or a few minutes.
Thank yourself for showing up for your body today.
Take good,
Good care.
