Calming Technique To Help You Feel Safe And Support Sleep

This is a short,

Effective technique inspired by Pete Levine's work to help you when you feel anxious,

Frightened or overwhelmed.

You can use this very simple yet powerful technique when you're feeling panicked and also before going to bed if you're having difficulty with sleep or if you're worried about having nightmares.

It can quickly help to calm you down and support you in feeling safe.

Ready?

Place your right hand under your left arm over the armpit on the side of the heart.

Place your other hand,

Your left hand,

On the right shoulder.

Now simply notice the sensations.

Just pause and allow yourself to feel the sensations of your hands,

But also what's going on in your body,

In between your hands.

Perhaps you feel your breath.

Notice any movement of your chest going up and down as you breathe in and out.

I invite you to notice the temperature of your body.

Does it feel cool?

Perhaps it feels warm.

Perhaps you feel warmer under your hands.

Can you feel any textures next to your skin?

A fabric of your clothes,

Perhaps?

Is it scratchy?

Is it soft?

Again,

Really notice how your hands are feeling and the sensation of your body between your hands.

Perhaps you can gently move your hands just a little,

Very gently,

Pressing your fingers into your skin or on top of your clothing.

I invite you to keep paying attention to your body that your hands are holding.

As you are noticing the sensations,

You may become aware that your body is relaxing.

I now invite you to take a deep inhale and then a long exhale.

Perhaps you feel that your whole body is exhaling and relaxing.

Let's take another deep inhale and a long exhale and continue to feel your body in between your hands.

As you breathe,

As you're feeling more comfortable,

As you're feeling safer.

Let's remember that your body is the container of all of your sensations and all your feelings.

Your hands on your body in this way can serve as a reminder that your sensations don't have to feel overwhelming because they're being contained.

If this quick technique works for you,

Then you can use it to bring comfort to yourself whenever and wherever you choose to.