Butterfly Hug
Have you ever noticed how parents/caregivers soothe babies? Notice that when babies are upset and crying that they need to be hugged and rocked in order to be calmed-down and regulated.
Well this may sound "hokey" but as adults we can still benefit from that same sort of soothing.
Adults need soothing too!
Soothing adults just looks a little different than how we soothe babies. In the same way that hugging and rocking calms a child, a butterfly hug calms a person experiencing uncomfortable emotions such as, sadness, fear, or anxiety.
Benefits of a Butterfly Hug:
- Self-soothing and calming
- Promotes emotion regulation
- Its relaxing and comforting
- Promotes self-compassion and self-empathy
Practicing a Butterfly Hug:
- Sitting in a chair or in a comfortable position
- Cross both arms in front of your chest
- Place each hand on your upper arms (between your shoulder and elbow)
- Begin gently tapping each hand, one at a time on your arm (tap: right hand then left hand, right and then left...)
- Notice (without judgment) using a mindful awareness how it feels to practice this hug
- What happens in your body or what sensations do you notice when you practice this?
- Notice what happens to your breathing and level of stress when you practice this
- Practice relaxed breathing