Gentle Nervous System Reset With Butterfly Tapping

This 8-minute gentle nervous system reset uses soft, rhythmic, alternating Butterfly Tapping (Butterfly Hug) to help you calm, ground, and return to yourself. Through steady bilateral tapping, mindful breathing, and supportive affirmations, this practice guides your body out of stress and into safety, clarity, and ease.

Perfect for moments when you feel overwhelmed, scattered, or simply need to regulate your energy, this short practice invites your system to settle at its own pace. You’ll reconnect with your breath, soften your body, and create a sense of internal steadiness you can carry into the rest of your day. A grounding pause. A soft return.

Transcript

Hi everybody.

My name is Victoria and today I'll be guiding you through a gentle nervous system reset.

This practice is here for you whenever you need grounding,

Clarity,

Or recalibration.

Let's begin by arriving.

First,

Begin to make your way to a position where your body can settle.

Allowing for the shoulders to soften.

Allowing for your jaw to relax.

Allowing for your breath to be just as it is.

Taking a moment to look around your space now.

Noticing the colors,

The light,

The shapes.

Beginning to tell your nervous system,

I am here.

I am okay.

I can soften.

Whenever you're ready,

Gently closing your eyes or lowering your gaze.

Today,

We'll be working with butterfly tapping.

So,

Placing one hand on each shoulder,

Crossing your arms gently across your chest,

Fingertips lightly brushing up against your shoulders.

And then,

Whenever you're ready,

Slowly begin tapping each shoulder,

Soft and steady,

Creating a rhythm that your nervous system understands.

Take a slow inhale through your nose and a long and cathartic exhale through your mouth.

If you feel supportive,

Inhale for 4,

3,

2,

1.

Exhale for 6,

5,

4,

3,

2,

1.

Inhaling for 4,

3,

2,

1.

Exhaling for 6,

5,

4,

3,

2,

1.

Noticing your ribs,

Expanding with each inhale and releasing with each exhale.

Allowing for the butterfly taps along with your breath to gently settle your system.

And if it feels appropriate for you,

Allowing for these affirmations to trickle into our practice.

I am whole and complete just as I am.

I am exactly where I need to be.

I am capable and I am moved by love,

Authenticity,

And truth.

I am enough.

Maybe you choose to work with all of the affirmations or maybe select the one that lands on your heart.

Noticing what it feels like to allow your body and your breath to replenish themselves at their own pace.

Beginning to place a hand on your belly and the opposite hand on your chest.

Coming back to the physical sensation of your breath moving through you.

Slowly allowing for the butterfly tapping to stop.

And reconnecting back to what's present in your body.

Let's take one final slow inhale through the nostrils and a long gentle exhale through the mouth.

If and when you're ready,

Slowly beginning to return to the surface.

Meeting the world through your senses.

Taking a moment to reacclimate to the surroundings.

And choosing to carry this sense of well-being with you for the rest of your day.

Take care.

Reviews

Beautiful calming practice thank you 🙏