- Take your right hand and place it around the ribs at your side, underneath your left underarm and beside your heart.
- Place your other hand on your right shoulder, so that you are giving yourself a hug.
- Visualise how your arms create a container for yourself and all the emotions and sensations you’re feeling. Notice what it's like to be held by yourself in this way.
- Notice if any of the sensations have shifted in the body as you do this. Is there a settling? A desire to exhale or yawn?
- Continue holding yourself for however long feels right, paying attention to the feeling of containment your hands and arms provide.
- Once you have finished, notice if anything is 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.
( i ) Somatic resources such as this help us to regain a sense of being connected with ourselves when our nervous systems become dysregulated. Using mindful self-touch to place awareness on the boundaries of our bodies can provide a sense of containment that is comforting and soothing for the nervous system.