This is a mindfulness and havening touch exercise designed to increase your comfort and utilizing the mindful soothing havening touch while practicing grounding yourself back into the present moment.
As always,
We're going to start with a gentle breath and inviting our body to connect inward,
Breathing in to a count of four,
Three,
Two,
One,
And release to a count of six,
Five,
Four,
Three,
Two,
One.
Beautiful.
And as you begin,
Let's welcome in that soothing havening touch.
You may begin by engaging in what's known as palm havening,
Gently rubbing the palms of your hands against one another.
Starting with a gentle moving hug,
Resting your fingertips on the top of your shoulders and moving down your arms to your elbows,
And then repeating that motion.
Or if you prefer,
Face havening,
Moving your fingertips across your forehead,
Circling your brows or underneath your eyes as you follow your cheekbones.
Those four touches make up the soothing havening touch and they may all be used or you may choose to focus in on one specific touch for this exercise.
Now,
As you're applying the soothing havening touch,
Take a moment and invite your mind to notice what it feels like as you engage those little receptors in your skin with that gentle loving experience.
Notice the feel of your fingertips,
Of your palms.
Is there a preferred pressure that your body lets you know it most enjoys?
Notice the information regarding your preferred speed.
And now notice the temperature of your skin,
The feeling of those little fibers in your skin,
Sensing the experience of touch.
And that experience as it starts to interact with your brain and your mind and your body.
Let's welcome in another gentle soothing breath.
I'll count,
But feel free to use a breath count that feels most loving and comfortable for you.
Breathing in to a count of four,
Three,
Two,
One,
Two,
One,
And release to a count of six,
Five,
Four,
Three,
Two,
One.
Beautiful.
And now as we continue that gentle havening touch,
Invite your breath to return to its normal soothing cadence.
And again,
Just notice the feel of that soothing healing touch as you attend and attune into your mind and your body.
If this touch had a color,
What color would it be?
As you notice the gentle shifts in your mind and your body,
If that had a motion or a movement,
What would it look like or feel like?
And if this color and this motion and movement,
The touch and the shifts had a scent,
What would they smell like?
Soothing lavender,
Invigorating mint,
Perhaps the world after a lovely,
Lovely rain,
The crisp scent of winter,
Or the sea salt air of a beautiful beach.
What does your havening experience smell like?
And again,
Let's welcome in another deepening,
Gentle breath,
Breathing in to a count of four,
Three,
Two,
One,
And release to a count of six,
Five,
Four,
Three,
Two,
One.
You're doing beautifully.
And inviting your breath to once again return to its normal soothing cadence.
Now just invite your mind to drift as you continue to apply the soothing havening touch,
Noticing whatever thoughts or feelings,
Whatever sensory data arises.
Just let your mind flow a couple seconds.
Beautiful.
And let's return your awareness to the soothing touch.
It's beautifully colored self,
Experience of the movement and a delightful scent.
And we'll once again welcome in a gentle deepening breath,
Breathing in four,
Three,
Two,
One,
And release to a count of six,
Five,
Four,
Three,
Two,
One.
Beautiful.
And we'll bring this exercise to a gentle close as your breath returns to its normal soothing cadence.
And notice how this loving exercise invites your attunement and awareness into your mind and your body,
Creates a very fast,
Soothing,
Mindful experience.
And note that now that you've anchored in the experience of your unique havening touch,
You can practice this at any time and begin to build that neural muscle memory for linking your mind and your body back to this loving experience whenever you like,
As quickly as you like,
Because the more you practice it,
The more your mind will remember it and return to it.
Happy healing.
I'll see you soon.
