I invite you to take a seat.
To lay down?
Get yourself comfortable.
Close down the eyes if you wish.
And just begin by taking some slow.
.
.
Sighing breaths.
One more.
On this next one,
Just allowing any surface level tensions.
Fall away.
And turning your attention to the body.
Into the mind space.
Just feeling what's arising.
Today we're going to do a little bit of a self-soothing activity.
Just place your hand upon your heart space.
One hand or two hands and just.
.
.
Feel the war.
Really focus in.
On the warmth.
The sensations of the hand upon the heart space.
Maintaining the slow Deep breathing.
Just feel the gentle pressure.
In the womb.
Of the hand upon the heart's base.
There is something deeply soothing about touch.
We need it.
Infants that are not touched.
They're not comforted.
Than not soothed.
Not that good.
Can struggle in development.
And touch has been shown to be quite regulating.
And needed in adults.
So we can give it to ourselves.
Just really feeling the hands upon the heart space.
Into pressure.
Turning our attention towards the nice feelings emanating.
That subtle warmth.
If you're so inclined,
You could add a visualization into this space.
Imagining.
Healing energy.
Radiant light.
Or some other form of self-healing emanating from the hands into the heart space.
This is you healing yourself.
Your inner parent soothing your inner child.
You giving yourself.
Some self-love.
Self-compassion Self-care.
Now we can try a Different position.
Put one hand on the back of your neck.
The other hand on your belly.
Once again.
Feeling the warmth.
Offering yourself love.
Adding a visualization in if you're so inclined.
Just the intention.
Of acceptance.
You can say into this space.
To yourself.
Any parts of you that are struggling.
I am enough.
I am enough.
I am enough.
The final pose.
Self-love pose.
It's a butterfly hug.
Hands grabbing around your body.
Big self-hug.
Once again,
It can feel or seem a little bit.
Silly to begin with.
But ultimately.
.
.
Can and should.
Need to.
Know how to soothe ourselves.
We do so through Daily self-care.
Meditation practice.
Or exercise.
Through slowing down the breath.
But we can also self-soothe through.
Physical contact.
Big self hug.
Taking another slow.
Sighing breath.
And allowing your hands just to return to a neutral position on the body.
And taking a moment to Check in.
To scan the entirety of the body.
Just noticing if there is anything else.
That your body Your inner child.
Or a part of you is looking for.
We've tried hand upon the heart space.
Hands upon the back of the neck and the belly.
And the butterfly hug.
But maybe there is something more that you can offer yourself.
Some gentle.
Self-soothing the next minute just Sitting.
Offering.
With the words or the intention behind the words.
I am enough.
Who you are.
As you are.
You need to be.
It's enough.
Taking another slow.
Deep breath.
As you release the breath,
Releasing any tension.
Or any muscles that are activated.
Okay.
Well done.
You can use this practice,
This self soothing touch.
At any time.
The ones that I showed you,
The hand upon the heart space.
The one hand on the back of the neck and the belly.
And the butterfly hug.
They're ones that I gravitate towards.
But there are many more positions and many more.
Parts of the body you could self-soothe with.
Many more parts of the body you could self-soothe with.
If you had an injury.
Or a chronic issue or an illness.
And there's a part of the body that.
.
.
Being called for you to self-soothe.
You can do it in response to.
.
.
Overwhelmed.
As a part of a meditation practice.
Or just as an act of loving self-care.
You can give yourself the contact that you are needing.
Thanks for joining me.
I'll see you next time.
