Palm Press
Materials Needed
Feeling
Overwhelmed
How to Do It
Sit comfortably and press your palms together at chest level. Apply gentle pressure while taking slow, deep breaths. Focus on the sensation of your palms pressing together.
Why It Works
The Palm Press can create a sense of centeredness and grounding, helping to stabilize your emotions and reduce the sense of being overwhelmed.
Guided Practice
Find a comfortable position where you can sit quietly, placing your hands gently on your lap or at your sides. Take a moment to tune into the sensations in your hands—maybe there's a feeling of warmth, coolness, or even a subtle tingling. Notice how your hands feel resting against your body or legs, and allow yourself to become aware of any connection or grounding this brings. There’s no rush, simply allowing yourself to notice what is present in your hands and body, holding this awareness with a sense of curiosity and openness.
Invite yourself to settle further into your seat, noticing how each breath helps relax your body and clear your mind. Bring your hands together in front of your chest, pressing your palms firmly against each other. Feel the pressure between your palms, noticing the sensations of warmth, energy, and resistance. Hold this press for a few moments, allowing the tension to build in your hands and forearms.
As you continue to press your palms together, notice the strength and stability in your body, feeling the muscles in your arms and shoulders engage. Breathe deeply, using the pressure to ground yourself in the present moment. Feel the energy between your palms — perhaps a tingling, a warmth, or a sense of power. Stay with these sensations, letting the pressure bring a sense of focus and presence to your practice.
Visualize the pressure between your palms as a source of strength and support, a way to center yourself in moments of stress or uncertainty. Feel how this pressure connects you to your own inner strength, a reminder of your ability to hold steady and stay grounded. Notice if any thoughts, feelings, or images arise as you continue to press — perhaps a sense of empowerment, a feeling of calm, or a memory of strength. Allow these experiences to be present, without needing to change them.
When you feel ready, gently release the pressure, allowing your hands to come apart and rest in your lap. Take a few deep breaths, feeling the release of tension and the relaxation that follows. Notice how your body feels now — perhaps more relaxed, more centered, or simply more present. Gently open your eyes, carrying this sense of grounding and inner strength with you into your day, feeling more empowered to face any challenges.