Self-Soothing Touch
Materials Needed
Feeling
Frightened
How to Do It
Gently stroke your arms or shoulders, focusing on the sensation of touch to bring a sense of calm and reassurance.
Why It Works
Soothing touch provides comfort and reassurance, helping to reduce the physical and emotional symptoms of fear.
Guided Practice
Sit comfortably and place your hands gently on your chest or belly. Close your eyes and take a few deep breaths, feeling the temperature of your hands. Notice any sensations, without moving your hands just yet.
Now place your hands on your body and feel the touch of your hands as they rest on your body, noticing any feelings the sensation of the touch brings. Begin to take slow, deep breaths, allowing each exhale to bring a sense of relaxation and calm. Notice how your body responds to the touch—perhaps a softening in your chest, a warmth spreading, or simply a heightened awareness of the contact.
Continue to breathe deeply, focusing on the sensation of your hands on your body. Perhaps you feel a sense of comfort, safety, or maybe a gentle reassurance from this touch. Allow yourself to explore these sensations fully, noticing any emotions or thoughts that come up. You might also notice images or memories associated with self-soothing, allowing them to arise without judgment.
As you stay with this practice, imagine the warmth of your hands spreading through your body, offering comfort and support wherever it's needed. Perhaps you feel a gentle relaxation moving from your chest to your shoulders and back, or maybe a sense of peace settling over you. Allow yourself to remain present with these sensations, exploring what this self-soothing touch means for you.
When you feel ready, gently release your hands and let them rest in your lap. Take a moment to notice how your body feels now—whether there is a sense of calm, warmth, or perhaps something else. Allow yourself to remain in this state for a few more breaths, enjoying the stillness. When you are ready, gently open your eyes, carrying this sense of self-compassion with you into your day.