This is number three of nine (9) activities you will be gradually introduced to this month :)
We have started talking about feeling more present in our bodies, and doing more self-care that feels good. Today's activity helps to gently bring you back into the present by calming the mind and getting you back in touch with your body.
Staying present is a great act of self-compassion - why? It's hard for emotions like anxiety, fear, doubt, and regret to live in the present. They all tend to live in the past or future. The more present we can get, the more at peace we will feel in both mind and body..
ACTIVITY 3: HAND-ON-HEART OR SOOTHING TOUCH
One way to pull yourself into the present and comfort yourself is to give yourself a gentle hug or caress. It may sound silly, but your body responds to even the warmth and gentle touch of your hand on your heart. Research indicates that physical touch releases oxytocin, provides a sense of security, soothes distressing emotions, and calms cardiovascular stress - so let's give it a try!
Hand-on-Heart
We have started talking about feeling more present in our bodies, and doing more self-care that feels good. Today's activity helps to gently bring you back into the present by calming the mind and getting you back in touch with your body.
Staying present is a great act of self-compassion - why? It's hard for emotions like anxiety, fear, doubt, and regret to live in the present. They all tend to live in the past or future. The more present we can get, the more at peace we will feel in both mind and body..
ACTIVITY 3: HAND-ON-HEART OR SOOTHING TOUCH
One way to pull yourself into the present and comfort yourself is to give yourself a gentle hug or caress. It may sound silly, but your body responds to even the warmth and gentle touch of your hand on your heart. Research indicates that physical touch releases oxytocin, provides a sense of security, soothes distressing emotions, and calms cardiovascular stress - so let's give it a try!
Hand-on-Heart
- When you notice you're under stress, take 2-3 deep, satisfying breaths.
- Gently place your hand over your heart, noticing the warmth and weight of your hand. Experiment with placing both hands over the heart to feel the difference between one and two hands.
- If you wish, you can make small circles with your hand on your chest.
- Feel the natural rise and fall of your chest as you breathe in and breathe out.
- Linger with the feeling for as long you like, or as long as time allows.
- You can add a mantra that feels appropriate if you wish such as "I am safe" or "I am loved".
PRACTICE:
Practice stroking the skin of your arms or placing your hand on your heart when hard situations arise or when you sense yourself feeling stressed. Do this multiple times a day for the next few days.
This is a surprisingly simple yet effective way to self-soothe.
Practice stroking the skin of your arms or placing your hand on your heart when hard situations arise or when you sense yourself feeling stressed. Do this multiple times a day for the next few days.
This is a surprisingly simple yet effective way to self-soothe.
This one I've done in a bit of a different way. For when I'm in an all out tizzy, my best friend who is also my best therapist/social worker, gave me the "inner child" techniques, where I can actually visualize one of my babies (used to be my daughter, now it is one of my nephews) being hurt the way I'm hurting. How would I comfort THEM if they were in my shoes. Would I just agree with the critic? Hells to the no! Physically comforting them (hugging myself, rubbing my arms), visualizing the child, and saying things like "No one will hurt you" and "You're protected" has actually helped soothe me. Haven't done this yet, but now I'll try to be mindful of it.
Today's going to be another stressful one (I can only assume), so I will update.
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