Ear Rub
Materials Needed
Feeling
Annoyed
How to Do It
Annoyance can often cause a buzzing or uncomfortable sensation around the head. To counter this, gently rub the outer edges of your ears between your thumb and fingers. Apply light pressure and make small, circular motions, focusing on the warmth and sensation. Imagine the annoyance being soothed by this comforting action.
Why It Works
This technique engages the body’s relaxation response by stimulating acupressure points around the ears, helping to calm the nervous system and reduce feelings of annoyance.
Guided Practice
Sit comfortably and take a deep breath, noticing the air as it enters and leaves your body. As you exhale, bring your awareness to the space around you. Perhaps there's a feeling of stillness or a quiet hum of life. Allow yourself to tune in to the subtle sensations in your ears, without any need to react or respond. Just be here, noticing.
Continue deepening your focus with a few more breaths. Begin to gently rub the outer edges of your ears between your thumb and forefinger, applying light pressure. Feel the sensation of your fingers moving along your ears, noticing any areas that feel tender, warm, or cool. As you continue to rub, take slow, deep breaths, allowing each exhale to help you relax more deeply.
Continue this gentle ear rub, moving from the lobes to the tops of your ears, and back again. Notice how this touch feels—perhaps soothing, calming, or maybe bringing a gentle awareness to your head and face. Allow yourself to explore these sensations fully, staying present with the experience. You might notice different thoughts, images, or memories that arise as you focus on this simple, soothing motion, welcoming them without judgment.
As you stay with this practice, consider how this gentle ear rub might affect your overall sense of relaxation and awareness. Perhaps you feel a calming sensation spreading from your ears down your neck and shoulders, or maybe just a heightened sense of presence in your body. Allow yourself to explore these feelings, noticing any shifts in your state of mind or body. Consider what this practice might symbolize for you—perhaps self-care, attentiveness, or something else.
When you feel ready, gently release your ears and let your hands rest in your lap. Take a moment to notice how your body feels now—whether there is a sense of calm, relaxation, or perhaps a new awareness. Allow yourself to stay with this feeling for a few more breaths, enjoying the sensation of self-care and presence. When you are ready, gently open your eyes, carrying this sense of calm and awareness with you into your day.