This simple guided meditation will help you to release stress.
And bring calmness to your mind and body using the havening technique.
A gentle,
Nurturing touch practice designed to soothe your nervous system.
In this session.
We'll begin by grounding ourselves then gently recall a moment of stress or discomfort.
From there we'll use the havening touch technique to calm and release that tension,
Guiding you into a state of peace and safety.
Let's begin.
Find a quiet space where you can sit or lie down comfortably.
You can do this in the daytime.
Or before you go to sleep at night.
Take a moment to settle and close your eyes.
Take a few deep breaths.
And allow your body to relax.
As if the weight of it softly pulls you down.
Breathe in through your nose for a count of four.
Hold for a count of two.
And exhale gently through your mouth for a count of six Do this for three more breaths.
That's in for four.
Hold for two.
Exhale for six.
Inhale.
.
.
Hold.
Exhale.
Good.
Now just continue breathing naturally.
When you're ready.
Bring to mind something that has been causing you stress or discomfort.
This could be a specific situation.
A recurring thought.
Or even a general feeling.
Don't worry,
We're not going to linger here.
Simply acknowledge its presence,
Like noticing a cloud passing by.
Think about where this stress is.
On a scale of zero to 10,
Where 10 is the most intense.
Now set an intention.
Perhaps to release,
Reduce or ease this stress.
If it feels right,
You may say to yourself,
I intend to ease this stress.
We will now begin the Havening Technique,
Which involves three easy and gentle motions.
Simply follow the motions as they are spoken.
The first motion is stroking your face.
Place your fingertips on your forehead and slowly and gently sweep them down the sides of your face.
As if you're softly wiping away water.
The second motion is arm stroking.
Cross your arms over your chest.
And with an open hand.
Stroke gently from your shoulders down to your elbows.
The third motion is rubbing the palms of your hands together.
Choose the motion that feels most soothing to you,
Or switch between them.
As you continue these gentle motions.
Let your mind travel with my voice.
Picture yourself in a quiet and cosy room.
You are sitting in a comfortable and supportive armchair.
Outside the window,
It is raining.
And you can distantly hear the sound of wind in the trees.
Raindrops trickle down the windowpane.
Inside the room,
A fire crackles and candles glow.
The warm light of the lamp.
Softly illuminates the room with its quiet colours.
It's furniture and ornaments.
As you imagine this scene.
Continue the gentle havening motions.
Stroking your face,
Your arms or rubbing your hands together.
Let this soothing rhythm.
Guide you deeper into relaxation.
The armchair supports you.
A soft throw is draped over your legs and a cushion rests behind your head.
Breathe in the comforting smell of the room.
Perhaps herbs.
Flowers.
Scented candles.
Or the faint aroma of beeswax polish.
Say quietly in your mind or aloud,
I am safe,
I am calm.
Repeat these words as you listen to the rain.
The soft rustling of the fire.
And the wind outside.
Keep repeating the havening touch motions as you embrace this sense of peace.
Now,
Take a long breath in and slowly exhale.
Pause for a moment and notice how your body feels now.
Without judgment or expectation.
Revisit the stress you rated earlier.
On a scale of 0 to 10,
Consider how it feels now.
If there's still tension remaining,
Know that this is okay.
You can repeat the havening touch and this practice any time you need.
To close.
Bring your hands to rest on your heart.
And thank yourself.
For taking this time.
To care for your mind and body.
Every moment you devote to your well-being is helpful and healing.
Nothing is wasted.
When you're ready,
Take one final deep breath in and exhale fully.
Slowly open your eyes.
And return to the present moment.
Carrying this sense of calm with you.
These guided meditations can be repeated anytime you feel the need to release stress or calm your mind.
Remember.
The havening touch is always available to you.
As a soothing tool for relaxation and healing.
