Supportive Touch
Materials Needed:
To Support Feeling:
Worthless
How to Do It
Give yourself a gentle, comforting touch, such as placing a hand on your cheek or wrapping your arms around yourself in a self-hug. Hold this position for a few moments, breathing deeply.
Why It Works
Supportive touch can activate the body’s soothing system, helping to reduce feelings of distress and foster a sense of self-compassion and worth.
Guided Practice
Find a space where you can be alone and undisturbed. As you sit or stand comfortably, take a moment to notice the sensations in your body. Perhaps there's a feeling of warmth in your hands or a softness in your posture.
Placing your hands on a part of your body that feels right to you, perhaps over your heart or your stomach. Notice the warmth of your hands against your skin, and perhaps feel a gentle comforting sensation spreading from this point of contact. Allow yourself to take a few deep breaths, feeling the rise and fall of your chest beneath your hands. As you breathe, let yourself be present with the experience of your own touch, noticing the subtle movements and sensations that arise. Let your touch remain steady and nurturing, holding yourself as you would hold a friend in need of comfort. Observe if there are areas in your body that soften or release tension in response to your touch, or if there are areas that feel more grounded and present. Stay with this experience, letting your hands rest or gently move to different parts of your body as feels right. Pay attention to the sensations beneath your palms and fingers, the texture of your skin, the rhythm of your breath. As the practice continues, allow your awareness to expand to your entire body, noticing how each part feels connected or supported by your own presence. Take your time here, and when you feel ready, slowly release your hands and bring your awareness back to the room. Notice if there’s a lingering sense of warmth or calm, perhaps a subtle shift in how you feel overall. Take a few moments to rest in this space before gently moving on with your day.