Self-Hug

With your eyes gently closed, wrap your arms around yourself in a gentle hug. Feel the sensation of your hands on your arms, the warmth of your touch, the comforting embrace you are giving yourself. Take a deep breath in, feeling your chest expand against your arms, and as you exhale, let your body soften into the hug. Notice the feeling of being held, the sense of safety and comfort it brings.

Begin to gently squeeze your arms, feeling the tension in your muscles as they contract. Hold the squeeze for a moment, noticing the sensation of pressure and the warmth that builds in your chest. As you exhale, slowly release the squeeze, allowing your body to relax. Feel the contrast between tension and relaxation, the release of any tightness in your shoulders and chest.

Continue this gentle squeezing and releasing, finding a rhythm that feels soothing. With each squeeze, imagine gathering up any stress or tension, and with each release, imagine letting it go, allowing your body to relax more deeply. You might visualize yourself holding a soft, comforting blanket around you, wrapping yourself in warmth and care. Allow yourself to fully experience the sensations of this self-embrace, noticing how it feels to offer yourself comfort and support.

As you deepen into this practice, bring your awareness to your breath. With each inhale, feel your chest expand against your arms, and with each exhale, feel your body soften and relax into the hug. Imagine each breath filling you with a sense of love and compassion for yourself, and each exhale releasing any self-criticism or doubt. Perhaps you feel a sense of warmth spreading through your body, or a gentle wave of calm moving through you.

Now, begin to gently rock side to side, as if you are comforting yourself like a child. Feel the soothing rhythm of the movement, the gentle swaying that brings a sense of calm and reassurance. Allow yourself to be fully present with this sensation, feeling the comfort of your own embrace. You might visualize yourself being held by a loving parent or friend, feeling their unconditional support and care.

As we bring this practice to a close, slowly release your arms and let them rest by your sides or in your lap. Take a few deep breaths, feeling the lingering warmth and comfort in your body. Notice if there is a sense of peace, relaxation, or maybe a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the sense of self-love and compassion that this practice has cultivated. Know that you can return to this self-hug whenever you need to feel comforted and supported.