Soothing And Supportive Touch

As humans, we need physical touch—and fortunately, we can also offer it to ourselves. By gently placing your hand on different parts of your body, this practice invites you to explore which kind of touch feels most comforting to you in the moment, supporting your emotional well-being and self-care.

This informal exercise is part of the Mindful Self-Compassion (MSC) program developed by Kristin Neff and Christopher Germer.

Transcript

Hi,

This is Sibylla.

As human beings,

We respond very positively to touch thanks to our mammalian brain.

We can experience touch as soothing,

Comforting,

Encouraging,

Or even empowering.

And the wonderful thing is,

It also works when we offer these touches to ourselves.

In this practice,

I'd like to invite you to gently explore which kind of touch might feel calming,

Soothing,

Or supportive for you.

If you like,

I invite you to close your eyes or keep them slightly open,

Settling into a posture that supports you right now.

Something that feels right for you in this moment.

You're welcome to stand,

Sit,

Or lie down.

Whatever feels most comfortable.

And if you'd like,

Take a moment and breathe in three times.

And with each exhale,

Let go a little tension.

Let your shoulders drop.

Let your face soften and relax.

And now I'm inviting you to bring your hands together,

Palm to palm.

Feel the gentle pressure.

You can also explore this a little playfully.

Let one hand glide over the other or cup one hand into the other like a bowl held with care.

You might also try giving yourself a gentle handshake.

And as you do,

Simply notice with a kind,

Curious awareness how it feels.

You might also explore what it's like to place your hands on your thighs.

And if you like,

You can gently stroke them.

If that feels good for you.

Or you can place one hand on your belly,

Trying different spots or using both hands.

Feel the warmth and the softness of the touch.

And how it lands in your body.

You might place one hand on your belly and one on your heart region.

Feel free to switch hands and notice if it feels the same for both sides.

Or maybe place one or both hands over your heart.

Perhaps one hand resting on top of the other.

If you like,

You can explore what it feels to hug yourself.

Wrapping your arms around your torso,

Holding yourself.

You could also gently strike your shoulders.

Place one hand or both hands on your cheeks,

Resting your face into your hands.

Then take a moment to tune in.

Which kind of touch feels soothing,

Steadying,

Or even empowering,

Supporting you?

If you found one that feels good,

Let yourself enjoy it for another moment.

And if you haven't felt anything in particular or haven't found a touch that feels right,

That's perfectly okay too.

Try to meet yourself with kindness and compassion,

Especially in that case.

Just the fact that you've taken the time to turn to one another,

To look toward yourself in this way,

Offering yourself care and support,

Already makes a difference.

You're welcome to stay with this touch a little longer,

Or return to it later today or in the days ahead,

Whenever you need a moment of calm or comfort.