Activity
When you feel ready to begin…
Get present:
– Take a few deep breaths in and out.
– Find a posture that feels most comfortable to you.
– Remind yourself that whatever unfolds during this time is honorable.
Compassionate Self-Touch Exercises
Belly Breaths (aka abdominal breathing)
Eyes can be open, closed or half-closed.
Do 2-3 deep belly breaths.
- Inhale through the nose, exhale through the mouth.
- Belly rises at the inhale. Belly falls at the exhale.
- Pause.
- Inhale through the nose. Exhale through the mouth.
- Observe the sensation of the air moving in and out through your nose. Notice the sensations associated with breathing, notice the rise and fall of your belly, the air moving in and out of your nose.
- When thoughts and feelings arise, observe them without judgment.
- Repeat # 2.
- Notice any sensations in your body.
- Do not judge or try to amend it. Just observe the sensation.
- Feel free to record it in your physical or digital journal or make a mental note.
Self-Touch Body Scan
Do 2-3 cycles of belly breaths.
Do a quick scan of your body. Notice where you feel any tension.
Place your hand or focus your attention on that part of your body where there is tension.
Breathe into that area of your body.
Pause here.
Notice only. No judging. Just bring awareness.
Thoughts and feelings may surface. No judgment. Let them float on by.
Inhale through your nose slowly.
Exhale through your mouth slowly.
Move to the next part of your body where there is tension.
Repeat the steps.
Continue for 2-3 minutes.
Hands on Heart
Do 2-3 cycles of belly breaths.
Place one hand on your heart and the other on your belly. Or, you can place both hands on your heart. Try them both out and pick which one feels good.
Feel the soft or gentle pressure on your heart/chest space.
Feel the warmth of your hands on your chest.
Keep breathing.
Adjustments you can try:
- Cradle your hands on your face.
- Hug yourself (wrap arms around your chest or shoulders).
- Place one hand on your forehead and the other on the back of your neck and keep feet firmly planted on the ground.
- With your hands on your heart space, rock from side to side.
- With one hand on your chest and the other in your belly, make circles in your belly (like you are giving yourself a belly rub), massaging your whole abdomen.
Self-massage practices
Head
Sit in a comfortable position with your hips, shoulders and ears in symmetry or lined up.
Roll your shoulders back.
Make sure to relax your neck and shoulders and keep space in between.
Loosen the space between your eyes.
Relax your jaw.
Make a few deep exhalations, stretch and move further into a comfortable position.
Move your head from side to side or left then right. Move your head up (facing the ceiling) and down (facing the floor).
Have your palms on your lap facing up.
Take 3 deep belly breaths.
Rub your hands together vigorously, warming them up.
When your hands are warm, gently close your eyes and cover them with your palms.
Neck & Shoulders
Sit in a comfortable position.
Lower your shoulders away from your ears. Or roll your shoulders back (or down) making a slight distance between your neck and shoulders. Move your head to one side of your shoulder then move to the other shoulder. Continue to keep a safe distance between shoulders and neck.
Take 2-3 deep belly breaths.
Start to apply pressure to your neck or press firmly with your fingers.
Gently move your fingers in circular motions. Repeat in the opposite direction.
Then gently move your fingers from your neck to your shoulders (in a straight line). Repeat in the opposite direction.
Continue for 2 to 3 minutes.
Hands
Sit in a comfortable position
Take 2 deep belly breaths.
Start to massage one of your hands
Massage the whole hand (including fingers, knuckles, top and bottom, in between fingers)
Pay attention to the nail beds and webbing in between your fingers. Then pay attention to your knuckles and fingers.
Continue the massage for as long as you like.
Switch hands and repeat.
Feet
Sit in a comfortable position. And make sure you are barefoot (no shoes).
Take 2-3 deep belly breaths.
Start to massage one of your feet.
Massage the whole foot.
Spread your toes as wide as you can.
Massage between your toes and the webbing in between.
Continue the massage for as long as you like.
Switch to the other foot and repeat.
