Self-Holding (Containment)
Materials Needed
Feeling
Frightened
How to Do It
Sit or stand and gently wrap your arms around yourself as if giving yourself a hug. Hold this position while taking deep, slow breaths.
Why It Works
Self-holding creates a sense of physical containment, which can be calming and help you feel more secure when you’re experiencing fear.
Guided Practice
Sit comfortably and place your hands gently on your shoulders or arms. Close your eyes and take a few deep breaths, feeling the warmth and weight of your hands. Notice any sensations of containment or support.
Feel the sensation of your arms encircling your body, noticing the comfort and containment this position offers begin to take slow, deep breaths, allowing each exhale to help you relax into this self-embrace. Notice the sensation of your hands on your arms or shoulders, perhaps feeling a sense of security or a comforting pressure.
As you hold yourself, notice how this containment feels in your body. Perhaps there is a sense of safety, grounding, or maybe a feeling of being held and supported. Allow yourself to explore these sensations fully, staying with whatever arises. You might also notice thoughts, images, or memories associated with being held or holding yourself, welcoming them without judgment.
Stay with this practice, feeling the support of your own embrace. Imagine this self-hold as a way of containing your emotions, providing a safe space for whatever feelings may arise. Notice how this physical act of holding yourself might relate to emotional or mental containment, exploring any insights or realizations that come to mind. Perhaps you feel a sense of calm or reassurance, or maybe a new awareness of your own strength and capacity to self-soothe.
When you feel ready, gently release your arms and let them rest by your sides. Take a moment to notice how your body feels now—whether there is a sense of calm, security, or perhaps something else. Allow yourself to remain in this state for a few more breaths, enjoying the comfort and support you've given yourself. When you are ready, gently open your eyes, carrying this sense of self-containment with you into your day.