Quickly Soothe Your Nervous System EMDR Butterfly Hug Skill

Regulate your nervous system with the Butterfly Hug, a powerful EMDR meditation that will quickly calm and ground you. The butterfly hug is an essential skill for managing anxiety, stress, panic, burnout, anger, and trauma triggers by improving your body's natural ability to relax. This quick and easy meditation is perfect while you take a break during work, school, or at home. May you find pockets of peace throughout your day ~ Dr. Liz Slonena

This content is for educational purposes only and is not a substitute for therapy. If you are working through trauma or distress, please seek support from a qualified mental health professional.

Transcript

Hello Brilliant Being. I'm so glad you're here. My name is Dr. Liz and I'm going to be guiding you through a powerful exercise to help regulate your nervous system. It's called the butterfly hug and despite its odd name it comes from the EMDR therapy to help regulate your nervous system and help find peace within. I'll guide you through step by step so that you can use this exercise anytime you wish and it's really easy. All you have to do is cross your arms over your chest so that the tip of your middle finger from each hand is placed below the collarbone. So go ahead and do that now and just feel the contact of your hands over your heart right under your collarbone. And you can keep your eyes open partially closed or completely closed whatever feels comfortable for you today. Now much like a butterfly you alternate the movement of your hands like the flapping wings of butterfly. So just alternate your taps left and right left and right and allow your hands to move freely. You can go as fast or as slow as you need as firm or as soft as you need. Just notice the soothing sensations of your hands over your heart and those taps that guide you deeper and deeper into this calmness. I welcome you to breathe slowly and deeply so you can observe with mindful presence any thoughts or feelings or images that pass by your mind and continue to tap just following my voice and it may be helpful to imagine that each and every tap that you make softens and soothes any rough edges in your mind and your body and in your life just softening and soothing and as you feel even more groundedness here in the present moment you can tap or install some helpful affirmations that bring you clarity that bring you peace and calm allowing my voice to become your voice absorbing any and all helpful affirmations for your calm. May I be safe. May I be peaceful. May I be free of suffering. May I be healthy. May I be present. May I be happy. Go ahead and allow these affirmations to become more a part of you each and every tap that you make and I welcome you to take a cleansing breath in through your nose and then exhale with a sigh signaling to your body and mind that you release what no longer serves you and what are you noticing now after completing this round of butterfly hugs perhaps lighter freer more calm or present whatever you are noticing welcome it and appreciate it if you benefited from this I encourage you to practice it daily so that this skill can be easily accessible for you anytime you wish may you find pockets of peace throughout your day take care

Reviews

I was feeling very suicidal and I found this meditation. The tapping seems to have calmed me for now and I've been able to release tears from the PTSD

Loved this - short - helping - felt the shift - voice during exercise just right

Fantastic! This simple technique and the teacher's soothing guidance brought me ehrman back into my body.

I love the tone and style of voice. These are beautiful meditations and I will save and cherish them.

Amazing! Relaxation and peace vibes Thank you!🧘‍♂️🧘‍♂️💐🌷🪷🙏🙏