Butterfly Hug
Materials Needed:
To Support Feeling:
Frightened
How to Do It
Cross your arms over your chest, placing your hands on your shoulders. Tap your shoulders alternately with your hands, keeping a steady, rhythmic pace. Focus on your breathing as you tap.
Why It Works
The Butterfly Hug helps soothe the nervous system and provides a sense of comfort and safety, making it a great tool for reducing the physical intensity of fear.
Guided Practice
Sit comfortably and cross your arms over your chest, with your hands resting on your shoulders. Close your eyes and take a few deep breaths, feeling the gentle weight of your hands. Notice any sensations of comfort or security.
Now, gently tap your hands in an alternating rhythm, like the wings of a butterfly. Feel the light, rhythmic taps against your body, noticing the soothing sensation it creates. Take a few deep breaths, allowing each exhale to bring a sense of calm and grounding. As you continue tapping, focus on the sensation of your hands against your body. Perhaps there is a sense of comfort or warmth, or maybe a feeling of connection and self-soothing. Allow yourself to explore whatever sensations or feelings arise, welcoming them without judgment. You might notice images or memories that come to mind, perhaps related to feelings of safety, comfort, or even challenge. Stay with the rhythm of the tapping, noticing how it affects your body and mind. Perhaps you feel a deepening sense of relaxation or a gentle release of tension, or maybe just a sense of being present with yourself. Allow yourself to be with whatever arises, exploring the practice with curiosity. Allow this simple act of self-soothing to connect you to moments in your life when you needed comfort or grounding. When you feel ready, gradually slow the tapping and let your hands rest gently on your upper arms. Notice how your body feels now—whether there is a sense of calm, peace, or perhaps something else entirely. Allow yourself to stay in this space for a few more breaths, enjoying the stillness. When you are ready, gently bring your awareness back to the room, opening your eyes and carrying this sense of self-compassion with you.