Soothing Touch with Breathing
Materials Needed
Feeling
Self-Critical
How to Do It
Sit in a quiet space and take a few deep breaths to center yourself. Place one hand on your cheek or gently cradle your face with both hands, as if offering comfort to a loved one. As you continue to breathe deeply, imagine that your touch is soothing the self-critical thoughts, bringing a sense of calm and acceptance to your mind and body.
Why It Works
Soothing touch activates the body’s parasympathetic nervous system, helping to reduce stress and self-criticism. By offering yourself the kind of touch you might offer to someone you care about, you begin to cultivate self-compassion.
Guided Practice
Find a quiet and comfortable spot to sit or lie down. Close your eyes and begin to notice your natural breath, feeling the gentle rise and fall. Notice the warmth of your hands resting wherever feels most natural, sensing the quiet presence of your body in this moment. Allow yourself to relax into this sense of stillness.
Invite yourself to remain comfortably seated, noticing how each breath brings a sense of relaxation and clarity. Place one hand over your heart and the other on your belly, feeling the warmth of your hands against your body. Notice the rise and fall of your chest and abdomen with each breath, a gentle rhythm that soothes and calms.
As you continue to breathe deeply, feel the comforting touch of your hands, offering yourself a sense of safety and care. Imagine that with each inhale, you are drawing in calm and peace, and with each exhale, you are releasing any tension or worry. Feel the soothing energy of your hands spreading through your body, bringing relaxation and comfort. Notice the sensations under your hands — perhaps a warmth spreading through your chest, a sense of calm in your belly, or a feeling of connection to yourself.
Stay with these sensations, allowing the touch and breath to guide you into a deeper state of relaxation and self-care. Visualize this practice as a way to connect more deeply with yourself, a gentle reminder of your own capacity for compassion and kindness. Notice if any feelings, thoughts, or images arise — perhaps a sense of love, a feeling of calm, or even a memory of being nurtured. Allow these experiences to deepen your practice, connecting you more fully to your own inner state.
When you feel ready, gently release your hands, taking a few more deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more at ease, more connected, or simply more peaceful. Gently open your eyes, carrying this sense of soothing and self-compassion with you into your day, feeling more attuned to your own needs and emotions.