Self-Hug Somatic Practice

In this active meditation you will learn how to sooth yourself in simple and fast way, after being hurt or when anxious. It's a teaser for the FULL COURSE: "REPARENTING & SELF-SOOTHING"! Find more tools on my page:)

The Self-Hug Somatic Meditation is a simple yet incredibly impactful practice that can boost your well-being and self-compassion.
Let this be your go-to tool, when nothing else goes.
When you wrap your arms around yourself, you're applying gentle pressure to your body. This pressure triggers the release of oxytocin, which can induce a sense of calm & security.
Remember, the self-hug is your personal act of self-care. There's no right or wrong way to do it – it's about what feels soothing and nurturing to you.

Make the self-hug a part of your daily self-care ritual. Whether you start your day with it or use it as a tool to unwind before bed, this simple gesture can make a big difference. And the beauty of the self-hug is that it's always available to you

Music: Ashana

Transcript

Please find a quiet place to settle.

If needed,

Inform others not to disturb you for the next few minutes.

Sit comfortable with your feet flat on the ground,

Your back straight and your hands resting on your knees.

Imagine a thread above your head gently pulling you upwards,

Lengthening your spine in a comfortable manner.

Relax your shoulders,

Let your lower jaw drop and allow your face to soften.

Focus your attention on your feet.

Notice the contact of your feet with the ground.

Gently move your feet,

Wiggle your toes to feel the connection with the ground.

Now imagine your feet sinking into the ground,

Feeling supported by it.

Let your legs relax,

Become heavier and sink into the ground.

Then let your pelvis sink into the chair.

Notice the sensation where your pelvis,

Legs and the chair meet.

Now place your right hand a few centimeters below your left armpit and your left hand on your right arm in a way that feels comfortable for you.

Focus on your hands which surround you,

Like a comforting and soothing hug.

Take a few moments to inhale and exhale slowly and deeply.

Put your attention to your body receiving this hug.

Then focus on your breath.

Observe your body moving with the rhythm of your breath.

Take a moment to notice the movements of your body breathing.

Shift your attention to your abdomen and continue to breathe slowly and deeply.

Feel your belly expanding with each inhale and contracting with each exhale.

Take a moment to observe this rhythmic movement in your breath.

As we gently approach the end of this guided relaxation session,

I invite you to return your attention to your feet.

Notice the contact of your feet on the ground.

Imagine your feet sinking into the ground feeling supported.

Gently move your feet,

Wiggle your toes to feel the connection with the ground.

Direct your attention to your legs and gently move them.

Bend your pelvis,

Move it gently and feel the contact with the chair.

Shift your focus to your torso,

Move it.

You can roll the shoulders,

Starting to move the hands,

The arms.

You can stretch in all directions.

You can roll the neck,

Move your head.

Take your time,

Let the body take over.

Stretch according to your own needs.

At your own pace,

Let your gaze wander around the environment.

Allow yourself a few moments to gently readjust to your surroundings.