10 Min Self-Holding Practice For Comfort & Safety

This 10-minute somatic practice uses supportive self-touch, heart coherence breathing, and rhythmic tapping to help calm the nervous system and create a deeper sense of comfort and emotional safety within the body. Through breath, warmth, and soothing movement, you’ll be guided into a state of grounding and self-connection. You may notice sighs, yawns, emotional release, or a slowing of the heart rate as the body softens out of stress mode. A comforting practice for anxiety, overwhelm, or moments when you need support and care. If you enjoy this shorter session, be sure to check out the full-length version for a deeper experience.

Transcript

Close down your eyes. Bring your palms together. And start to rub them. Warming up the hands. Generating your chi and heat between your palms. And now place both of your hands. Over your heart space. In the center of your chest. Note how you can feel your chest with your hands. Now pull your focus into your chest. And feel your hands. With your chest. Notice how this subtle shift in focus completely changes your awareness of your heart space. Breathe deeply and slowly. With every inhale. Visualize the energy flowing in through your nose. And down into your heart space. On your exhale. See the energy float back up. Out through the nose. Stay with this visualization. Feel your energy flowing in through the nerves. Down into your heart. And out through the nose with every exhale. This is heart coherence breathing. Notice how your heart rates. Has naturally slowed down. You may start to feel warmth. Through the chest and hands. Last deep breath here. And now move your hand. Over your chest like you're giving yourself a hug. Rest your hands on the area where your chest meets your shoulders. From here. Relax your spine. You need not try to sit up so straight. And take a moment. To really feel. The weight of your arms over your chest. The skin-on-skin contact. Through the upper body and your hands. Feel this deep sense of safety and comfort. Feel how your breath naturally moves your ribcage and arms. Feel every subtle movement. And if it feels natural for you. You can let your chin. Drop down towards your chest. Curving the spine slightly. Resting into this sense of comfort. And from here. . . Start to tap. The right hand gently on the shoulder. And then the left hand. Right? Left. Right. Continue patting. Slowly rhythmically. Allow any emotions to surface. Any tears. A yawn. Or a sigh. Simply allow. Any of these releases to come forth from your body. Breathing and tapping. Slowing the heart rate. Feeling so safe in this moment. And bring your hands to stillness. Place the hands over the chest. And we will finish just as we began. Breathing into the heart space. Feeling your energy move in through the nose. Into the heart. And up and out through the nose on the exhale. Allow any emotions to surface. And allow these emotions to express through your face. You may smile, Yawn. Frown. This is a safe space. To express fully. You may stay in this moment for as long as you need.