A Simple Practice - Butterfly Hugs

In times of stress, the nervous system seeks movement. This technique provides gentle, regulated movement, actively shifting you out of stress (sympathetic state)

If you enjoyed this technique, you might also find these helpful:
A Simple Practice - Finger Taps
A Simple Practice - Figure Of 8

Everyday Mindfulness - Less Stress, More You.

Transcript

Hi, This simple practice is called Butterfly Hugs and in order to do it I need to ask you to cross your arms across your chest, Resting your left hand on your right shoulder and your right hand on your left shoulder. So find yourself a comfortable place where you can do that. As I say, Crossing your hands across your chest, Placing your right hand on your left shoulder and left hand on your right shoulder. Perfect. You're welcome to keep your eyes open or if, Like me, It feels nicer to close them during the practice, Please do so. Very gently, I want you just to start tapping your shoulders. You might alternate or you might go at the same time. Just find a rhythm, A pace that works for you. There is no right or wrong. You can experiment with speed, With pressure, With frequency and if right now tapping feels just a little bit too much, Acknowledge that's true for your nervous system and gently rub your shoulders instead. Keep experimenting, Keep acknowledging what feels good and right for you in this moment, Knowing it will evolve and change as your nervous system shifts. And if you get distracted and your mind wants to go off and tell stories, Just come back to the pressure of your hands tapping your shoulders. Knowing it's normal to get distracted, It's what the mind's good at, But right now we're connecting into the present moment and the speed and tension and sensation of our hands giving us butterfly hugs. Fantastic, That's beautiful. Allow your arms just to drop down to your sides and acknowledge any sensations that the butterfly hugs have created throughout your arms and hands. Perhaps there's a tingle, A warmth, A coolness, A stillness, A weight. Just acknowledge that for a moment. And then just start to bring a little bit more movement to the body, Open up your eyes if you close them. Wonderful. Thank you so much for joining me for this technique. Remember that you can do these at any time you feel your nervous system's a bit activated and you want to allow yourself 30 seconds of connecting with your body and allowing your nervous system to calm so that you can have clarity of mind. If you have any questions or you need anything from me feel free to reach out, Otherwise have a beautiful day and I will see you again soon.

Reviews

This practice immediately slowed my heart rate down and calmed my nervous system

Lovely, Sam. Adding this to my favorites. Thank you! 💚