Welcome,
This is a gentle guided havening practice,
Often called Havening Self Hug.
Designed to help you regulate your emotional state,
Soothe distress and create a sense of safety within.
This version is ideal for beginners and it can be used anytime you feel overwhelmed,
Unsettled or just in need of a little calm.
It's a self help tool that's simple,
Powerful and always available to you.
To begin with,
Find a quiet,
Comfortable space where you won't be disturbed.
You might like to sit or lie down,
Whichever feels right for you.
When you're ready,
Gently cross your arms over your chest so that each hand rests on the upper shoulder.
This is known as the Havening Touch.
When you're ready,
Softly close your eyes and begin to bring to mind a specific issue or an emotional pattern that you'd like to ease in some way.
This could be a limiting belief,
A memory or just something that's lingering around,
A persistent emotion that's perhaps playing on repeat.
It's something that weighs on your mind or on your heart.
As you connect with this issue,
Try not to get caught up in the story.
Simply label the emotion that arises,
Perhaps it's sadness,
Anger,
Hurt,
Fear,
Shame or regret.
Whatever it is,
Name it gently without any judgement.
Now,
While keeping your arms crossed,
Begin to gently stroke down from the top of each shoulder down towards your elbows.
Use a very gentle,
Soothing motion and keep it slow and steady,
Almost like you're comforting a dear friend.
Feel the touch and the calming rhythm of your hands as they move down your arms.
Bring your attention to the sensation and the warmth and the comfort.
As you continue this motion,
Begin to repeat a calming affirmation or a phrase that counterbalances the distress.
For example,
You might say something like,
I am safe and I am in control,
Or I release this fear and welcome peace.
Another option is to simply breathe in a sense of warmth,
Light,
Safety or love.
And as you breathe in and out,
Gently release whatever tension or emotional residue that you're holding onto.
Another option is to simply breathe in a sense of warmth,
Light,
Safety or love.
And as you breathe out,
Gently release whatever tension or emotional residue that you've been holding onto.
Inhale calm,
Exhale release.
Inhale light,
Exhale the heaviness.
Continue the rhythmic touch along with your chosen affirmation or breath for around 2-3 minutes,
Staying gently focused on the calming motion and the intention.
After a few minutes,
Allow your hands to rest.
Take a slow breath in and exhale fully.
Notice how you feel now.
Has the emotional charge shifted at all?
Perhaps the intensity has softened somewhat,
Or perhaps your body feels a little lighter and a little safer.
If there's been a change,
Even a subtle one,
You can continue.
Begin the havening touch once more,
And this time,
If you wish,
Add in some peaceful imagery.
Imagine a place that brings you a deep sense of calm,
Maybe somewhere that you associate with peace,
Safety or beauty.
See it in your mind's eye.
Perhaps it's a sunlit forest,
A cosy beach or a quiet room that's filled with warmth.
Notice the colours and the textures and the sounds.
What can you see,
Hear,
Feel or smell in this soothing place?
Allow yourself to rest here for a few moments while gently continuing the havening touch,
Or simply just breathe into the calm.
If you have a favourite breathing technique,
Such as box breathing or slow abdominal breaths,
Then feel free to use them here.
The key is to stay anchored in the sensations that soothe and restore you.
Feel free to repeat this process as often as you need.
You can either use the same issue,
Or begin a new focus that you wish to bring healing to.
The self-havening touch practice can become a sanctuary that you can return to.
It's a way to move through emotional discomfort with care,
And it can help you remind yourself that safety and self-regulation are always within reach.
