- Take a second to intentionally pause, wherever you are. You might be coming into this practice with uncomfortable sensations, emotions, or thoughts, and I'm here to remind you that this is okay. This is a nervous system response - and we can maybe thank our nervous system for trying to protect us, and just spend the next few minutes being curious about trying something new.
- To start, place one hand on your heart, and the other hand on your lower belly.
- Sense the weight of your hands against your skin, the warmth or coolness of your hands, the pressure or quality of touch. Notice the movement of your torso as it expands and contracts with your breathing. Really take your time to notice what it feels like to hold your hands to your centre in this way.
- If it feels good to do so, experiment with placing your hands in other positions on your torso or body to see if anywhere else feels more resourcing or settling. You may prefer both hands on the heart, both hands on your belly, one hand on the heart and the forehead, or one hand on the forehead and the other at the back of your neck. You could even pick up a pillow, heat pack or soft toy and place it against your chest. Be mindful of what happens in your body as you place your hands in different positions, and just choose the position that feels the most centring or comforting for you in this moment.
- Spend as long as you need with your hands in this way. Continue to be mindful of this pressure and contact that the palms of your hands make against whatever parts of the body you've chosen. Notice what it's like to have this sense of containment or connection - if there's a sense of warmth or comfort or settling that comes from that. And if none of that's happening for you, that's okay too. We're just experimenting with the different ways that we can be there for ourselves and our nervous system.
- Once you’ve finished, notice if anything feels different from just a few moments ago. Are there any shifts, however tiny or subtle, in how your body feels? See if you can put words to what you notice, always remembering that whatever comes up is okay.
( i ) Centring resources such as this help us to regain a sense of being connected with ourselves when our nervous systems become dysregulated. Using our own self-touch to feel into the physical centre of gravity in our bodies helps us to become centred, and feel more comforted and soothed.
One of my personal favourite ways to use this technique is with a heat pack on the chest. I use a soft toy heat pack from Lime Tree Kids for extra comfort.
(I have no affiliation with this business, you can try any heat pack or object that feels right for you)