Slow Motion Self-Touch
Materials Needed
Feeling
Numb
How to Do It
Sit or lie down in a comfortable position. Begin to gently touch your body with slow, deliberate movements. Start with your hands, moving them across your arms, shoulders, and face. Focus on the sensation of your touch, the warmth of your skin, and the pressure of your fingers. Move as slowly as possible, allowing yourself to fully experience each touch.
Why It Works
Slow motion touch helps to heighten your awareness of your body, allowing you to break through numbness by focusing intently on physical sensations.
Guided Practice
Find a comfortable position where you can sit or lie down. Close your eyes and take a few deep breaths, bringing your awareness to your hands and body. Imagine moving your hands in slow motion, as if gently exploring your skin. Notice any sensations of touch or warmth. Allow yourself to be with these feelings, without moving just yet.
Remain gently seated, letting each breath ease your body and calm your thoughts. Bring your attention to your hands, noticing any sensations or subtle movements. Slowly begin to move your hands over your body, perhaps starting with your arms, moving in a gentle, slow-motion. Notice the sensations of your own touch — the warmth of your skin, the softness of your fingertips, or the texture of your clothing.
Continue this slow-motion exploration, moving your hands to different parts of your body — your shoulders, your neck, your chest. Feel the sensations of touch changing with each area — perhaps a sense of comfort, a feeling of relaxation, or even a gentle release of tension. Stay with these sensations, allowing your touch to be a form of gentle self-care and self-awareness. Notice how your body responds — perhaps a deepening of breath, a softening of muscles, or a subtle shift in energy.
Imagine that your hands are offering a soothing, healing energy, gently nurturing and caring for each part of your body. Feel this energy moving through your hands, spreading warmth and relaxation wherever you touch. Notice if any emotions or memories arise as you continue this slow-motion self-touch — perhaps a sense of self-compassion, a feeling of safety, or a memory of being comforted. Allow these experiences to be present, without needing to change them. Stay connected to the sensations and feelings that arise, letting your touch guide you deeper into a state of relaxation and presence.
When you feel ready, bring your hands to rest in your lap, taking a few deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more relaxed, more nurtured, or simply more connected to yourself. Gently open your eyes, carrying this sense of self-compassion and awareness with you into your day, feeling more attuned to your own needs and sensations.