Welcome.
My name is Jungjin and I'll be guiding you to connect with your body and mind through
physical touch.
Touching yourself can feel uncomfortable or even taboo.
This practice
allows us to observe our emotions and experience self-touch as an act of tenderness and care.
For this practice,
It's ideal to sit cross-legged so that you can easily touch your legs and feet,
But you're welcome to modify your posture to suit your body.
Straighten the spine and place the hands on your lap with palms facing upwards.
Begin by placing your awareness in your hands.
Notice the temperature of your hands.
Observe the sensations that you can feel in your hands.
Now see if you can feel your heartbeat in your hands.
Our hands are extensions of the heart.
As you touch your body,
Consciously send heart energy
through your hands.
Send love.
Send gratitude.
Send appreciation.
Now we'll begin easing into self-touch by gently running our hands over the body
from head to toe.
As you follow the sound of my voice,
I invite you to observe what it feels like
to touch different parts of your body.
Notice the physical and emotional reactions
and the thoughts that arise as you connect with your body.
Without pushing anything away,
Simply notice with loving acceptance.
Let's begin by running our fingers through our hair,
Connecting with the scalp at the top,
Sides,
And back of the head.
Now gently run your fingers over your face.
Begin to bring the hands down to the neck.
Now bring your hand down to the left shoulder,
The left upper arm,
The left lower arm,
And left shoulder.
Now bring your hand down to the right shoulder,
The right upper arm,
The right lower arm,
And the right hand.
Now run both of your hands over the chest,
The ribcage,
The belly.
Now the hips
and the buttocks.
Move your hand down to the right upper arm,
The right upper arm,
The left upper arm,
And the right foot.
Now the left upper leg,
The left upper leg,
And the right foot.
Now the right upper leg,
Now the left upper leg,
The left knee,
Left lower leg,
And left foot.
Now recall the parts of your body where self-touch was met with discomfort,
Whether that be physical,
Mental,
Or emotional.
If you didn't experience discomfort,
Choose an area of the body that needs some extra love and attention right now.
Place your awareness on this part of your body
and begin breathing in and out of this spot.
With each inhale,
This part of your body becomes more open and spacious.
Where your focus goes,
Energy flows.
Your focus sends a fresh flow of energy with each breath.
Now rub your hands together to create some warmth.
Now place one or both of your hands on this part of your body.
Tune in to the warmth of your touch.
This warmth delivers loving heart energy to gently soothe and comfort this part of your body.
You may rest in stillness here or invite pressure and movement to caress or massage this area.
Listen to what your body needs right now.
If you feel called to,
You're welcome to express words of love and gratitude to this part of your body.
I love you.
I appreciate you.
I'm here for you.
You are safe.
Now we're going to invite our hands to be our guide and allow them to move as they wish.
Let the hands freely move around to touch and massage the face and body.
Simply observe the movement of your hands or the lack of movement
if they choose to linger on one part of your body.
Notice where the hands avoid or return to.
Notice where the hands touch with pressure or softness.
Now allow your hands to rest.
We'll end this practice by giving ourselves a hug.
How you choose to do this is up to you.
You can wrap your arms around your shoulders or waist.
You can hug your knees.
You can lie on your side in a fetal position.
Choose a posture that feels comforting for you and relax in your own embrace.
You can stroke your body with your hands or rest in stillness.
Notice what it's like to hold yourself.
When you're ready,
Place both hands over your heart space
and take a deep breath to integrate this practice.
Slowly open your eyes.
Thank you for joining me.
