Hello,
Friend.
Today,
We're going to hug ourselves.
Yep,
You heard me right.
We're going to practice something called the hugging breath,
Which is really simple but very,
Very nurturing.
By wrapping your arms around yourself and breathing mindfully,
You give your body a physical signal of safety and care.
I want you to do this when you're feeling anxious,
Lonely,
Or you need reassurance.
This is a way to remind yourself that you can be your own source of comfort and support.
Let's begin by finding a comfortable position,
Either seated or lying down.
Close your eyes or soften your gaze.
Take a moment to simply notice your breath.
Feel the natural rise and fall and the movement of air moving in and out.
Now gently wrap your arms around yourself in a self-hug.
You might place one hand on each upper arm or shoulder,
Whatever feels most comforting to you.
Notice the warmth and gentle pressure of your own embrace.
Take a slow,
Deep inhale through your nose.
And as you inhale,
Feel your chest and belly expand.
And notice the gentle squeeze of your arms around your body.
As you exhale,
Let your body soften into your hug.
Feel your shoulders relax,
Your jaw unclench,
And your whole body letting go just a little bit more.
Let's continue this rhythm with an inhale breath filled with comfort,
Kindness,
And care and an exhale that sinks you deeper into your embrace,
Letting go of any tension or worry.
With your next inhale,
Imagine drawing a circle around yourself that is filled with safety and self-compassion.
As you exhale,
Release any self-criticism,
Anxiety,
Or heaviness,
And feel it moving beyond the circle of safety around you.
With your next inhale,
Repeat to yourself,
I am here for me and I am safe.
As we continue hugging ourselves,
Bring our awareness to different parts of our body,
Sending that sense of safety and love to each part.
And as we start with the top of the head,
Imagine sending warmth and comfort there.
As you exhale,
Release any tension and let your brow relax.
Moving down,
We inhale kindness to our neck and shoulders and release any tightness with our exhale from our neck and shoulders.
Breathing down to our chest with warmth and love,
Exhale,
Allowing our chest to relax into the support beneath us.
As we hug our belly,
We send care and love.
As we breathe into our hips and legs,
We are hugging kindness into those parts of our body.
And exhale,
Allowing them to soften.
With your next inhale,
Repeat,
I am worthy of love and care.
With your next exhale,
I am deserving of kindness.
As you continue to hug yourself,
Let your breath be a source of comfort and support.
If emotions come up for you,
A softness,
Tears,
Or even resistance,
Just notice and breathe through them.
This is your time to be held just as you are.
When you're ready,
Gently release your arms and let your hands rest in your lap or by your side.
How does your body feel?
Do you notice any warmth,
Softness,
Or shifts in your mood?
Let's take a moment to acknowledge the care that we just gave to ourselves.
A hugging breath is a simple tool to use whenever you need a little comfort,
Especially during challenging times or when you want to reconnect with a sense of safety.
