This exercise is an opportunity to experiment with ways we can calm our nervous system using a physically soothing gesture.
At times when we're worried or anxious or engaging in self-criticism,
The threat system is activated,
Triggering the limbic system,
Releasing adrenaline and cortisol,
Creating a physiological reaction of the nervous system known as fight,
Fright,
Or freeze.
We can calm the nervous system by giving ourselves a physically soothing gesture.
This physical gesture of self-compassion activates the mammalian caregiving system and releases oxytocin and other opiates.
In doing so,
It generates a sense of safety,
Just like a newborn baby lion would feel comforted by its mother and her warm,
Purring,
Gentle touch.
We can do this for ourselves.
So I invite you to experiment with finding what works for you,
What feels comforting,
Reassuring,
And gentle.
For many people,
What works best is to place two hands over the center of your chest,
Over your heart center.
Feel the warmth of your hands,
The gentle touch of your hands,
Perhaps feeling the beating of your heart.
Now you might like to try another way.
Some people like to feel just one hand on their chest and one hand on their belly.
How does that feel?
Now perhaps take one hand and place it on your cheek.
Does putting the second hand on your cheek feel good,
Cradling your face in your hands?
Try stroking your arms or even just placing your hand on your shoulder.
A gesture of reassurance,
I'm here for you.
Cross your arms and give yourself a gentle squeeze.
Perhaps stroking your chest back and forth or in small circles.
Or for some,
Just simply holding one hand in the other can be really effective.
And this can be done at any time without anyone else noticing.
So which gesture feels the most reassuring and calming to you?
Perhaps try that again.
