The Butterfly Hug: A Gentle Practice for Self-Kindness

A gentle introduction to the Butterfly Hug — a simple self-comforting practice you can use as a quiet moment of kindness, encouragement or self-appreciation.

In this short guided practice, I'll show you how to position your hands and use a gentle alternating tapping motion, like the fluttering of butterfly wings.

You don't need to be feeling upset to use this technique. You might try it when you're taking a peaceful break, congratulating yourself on something you've achieved, beginning your day, winding down, or simply wanting to give yourself a little encouragement.

Take a few minutes for yourself, get comfortable, and enjoy this simple reminder that we can offer ourselves the same kindness and warmth that we so naturally give to others.

Transcript

Today I'd like to introduce you to the Butterfly Hug. It's a very simple practice, You can use it as a moment of self-kindness. Encouragement, Or comfort. Although the butterfly hug is sometimes thought of as something to use when we're feeling upset or overwhelmed. Today, We're going to use it from a slightly different perspective. You don't have to be having a difficult day to use it. You can use it when you're feeling happy. When you're feeling proud of yourself? When you want to encourage yourself. Assembly when you like to just pause. For a few peaceful moments. Let's do it together. Just join me, Please. Make yourself comfortable. You can sit down, Stand, Whatever feels right for you. And let's start it off with a nice, Easy breath. Breathe in gently. And breathe out slowly. And again. Count whoopee! Relax. In. Out. Now bring your hands up towards your chest. You can either do here. On your arms. Close to your shoulder. Whichever. Feels the best for you. One hand will go here. The other hand here. Already! Don't press firmly, Just gently. Put your hands there. It's already comforting just to sit like this, Really. So now. We're going to create the butterfly movement. Very gently. Tap one side. Then the other. Again. And the other. Like the soft fluttering of butterfly wings. You doing your shoulder? Now we're back up here. I prefer up here, But whatever works for you, Here I am. No need to rush. Just comfortably. Left. Right. Breathe naturally. Nothing you need to achieve. There's no goal, There's no right, There's no wrong. You just give it yourself. Few moments later. . . Of attention. And kindness. You might imagine. That you're giving yourself a gentle hug. Not because anything is wrong. Sampling. Because. . . You can. We give hugs to people we care about. We give hugs to someone if you're happy to see them, Maybe. We can offer ourselves. That same. Warmth and kindness. At any time. So continue with your gentle. Butterfly taps. Left. Right hand. Left Right. Left. Now, Can you think of something that you'd like to congratulate yourself for? Doesn't have to be something enormous. Perhaps you've completed something you've been working on? Maybe you got through a busy day, You just got through a busy day that you didn't think you would make. And you did it. Maybe you learned something. No, You tried something new. Maybe you. . . Made somebody smile. Maybe you just remembered? To take a break. Stop. Listen to your heart, Your needs. And take a break. Maybe just said to yourself. Well done me! Keep tapping. And breathing. Just such a normal breath. Peace. Now? You might like to say it quietly to yourself again. Well. . . I'm proud of myself. I'm capable. Or you can just say. . . I'm doing okay. Doesn't have to be something super. I'm doing okay. A little moment. Of self love. And you can. Also pair this movement with another kind of thought and affirmation. Bye! Ahem. For myself. I can be kind. To myself. Appreciate. Myself. Or maybe just. . . Thank you. You know, We often thank other people, But we don't always stop. To thank ourselves. We just go ahead and do it. Get it done! Thank yourself. Often. This doesn't have to be a serious practice. You can use it simply as. . . A little celebration. You've achieved something, Maybe? Or maybe nothing special happened. Nothing at all. We just want to. Give yourself. A little boost. A little hug. And now. . . Let's slow it down. Left. And you're right. And that's And your right. And let your hands rest comfortably. Put them on your lap. Take a slow breath out. Notice how you feel. Nothing you need to analyze, Just enjoy. This little pause. Just feel it. Feel everything slowing down. Give yourself another thought. I'm doing. I appreciate myself. Today. Is a good day. I've got this. You can also be just grateful. To be alive. This is your day. You are lied. And it's good. And then. . . Oh, Tell me that. Such a simple little practice. You don't have to save it for difficult moments. It can simply be a lovely way to. . . Check in with yourself. And enjoy a quiet moment. Of self-care. Take care. Be kind to yourself. And remember the note to notice the little things. Each day. For sometimes. Those little things. Are where happiness lies. Bye for now! You're amazing.