Self-supporting.
As the mind and body take cues from one another,
We can use our own hands to encourage states of ease and comfort.
The human body responds to touch,
And touch can change the activity in the nervous system.
Sit in a comfortable position and close your eyes.
Breathe deeply through your nostrils,
Allowing the lungs to fully empty with the exhale.
Bring awareness to the body in this moment.
Without changing or fixing anything,
Observe what is present.
Notice what physical sensations you can feel and where you can feel them.
Try to really drop your awareness out of your head and down into the body.
Begin supporting yourself by bringing one of your hands to the top of the opposite arm,
Just below the shoulder.
Gently rest your hand here,
With the intention of offering yourself support.
This is a place of support in the human body.
Allow yourself to feel the care and support you have for yourself.
Tune in to any relaxation in the mind or body.
Release your hand,
Take a deep breath,
And bring your hand to the back of your head,
Where the spine meets the skull.
This is a place where you were held and supported as an infant,
And it can offer a sense of safety and ease.
As you gently rest your hand here,
Allow your body to feel safe and comfortable.
Move your hand to the center of your chest.
This stimulates the vagus nerve,
Releasing oxytocin and engaging the parasympathetic nervous system.
Allow your hand to rest here,
Feeling care for yourself as you relax the body.
You can use any of these practices in daily life,
Whenever you are struggling.
They are especially helpful when you are feeling overly activated.
This may be from anxiety,
Stress,
Anger,
Or any other emotional experience that gets the nervous system going.
Recognizing this with mindfulness,
You can respond with these acts of self-compassion.
Move your hand,
And take one more moment to rest your hand on your upper arm,
With the intention of supporting yourself once again.
Allow your hand to relax.
Just breathe,
And invite the relaxation to the mind and the body.
Gently open your eyes,
And go about your day.
