5 Self-Havening Practice To Release Stress

In this guided CPR for the Amygdala evening meditation, Dr. Kate Truitt introduces a soothing havening technique that enhances neuroplasticity by combining breath exercises and mindfulness. This guided journey is all about grounding oneself and embracing calmness. It's suited for those looking for a more structured meditation exercise.

Transcript

This is a guided CPR for the amygdala havening meditation for those of us who benefit from having a little more structure rather than relying on the imagination to connect and shift what's occurring.

Of course,

I always invite you to welcome in that soothing havening touch,

Palms,

The havening hug,

Fingertips down the arms in a soothing,

Gentle manner,

Or across the brow and around the eyes to deepen the neuroplastic experience and to help the brain shift into a state that is permissive for leaning into calm and relaxation.

We're going to start with a series of breath counts and then move into a mindfulness practice and finally wrap up with the sigh breath practice.

So to begin,

Breathe in to a count of 3,

2,

1,

And easy release to a count of 5,

4,

3,

2,

1.

Breathe in again,

4,

3,

2,

1.

And out,

6,

5,

4,

3,

2,

1.

And breathing in again,

3,

2,

1.

And out,

5,

3,

2,

Beautiful.

Now I invite you to look around your environment and find one object that is rectangular.

And continuing that soothing havening touch,

Invite your eyes to move from the upper left corner to the right corner as you breathe in for a count of 4,

3,

2,

1.

Now trace down the side of that object.

Out,

6,

5,

4,

3,

2,

1.

Tracking along the bottom of that object,

Breathing in 4,

3,

2,

1.

And exhaling as you move up the other side,

6,

5,

4,

3,

2,

1.

Doing great.

Now let's find any three objects in your environment that are circular in shape.

And now any three objects that if you were to reach out and touch them would be soft.

And now any three objects that would be smooth to the touch.

And finally,

Let's find any three objects that are square in shape.

And you may,

Of course,

Go back to the rectangle and include those items as well.

And let's once again breathe in for a soothing count of 4,

3,

2,

1.

And release for a count of 6,

5,

4,

3,

2,

1.

Very good.

And as we come to the end of this gentle loving practice,

You may continue the havening touch or simply rest your hand on your heart.

And we're going to breathe in 1,

2,

And breathe in again 3,

4,

5,

And release 6,

5,

3,

2.

Beautiful.

Beautifully done.

Reviews

Nice breathing with visualization. Have to listen to more of your work to understand havening. Ty