Self-Compassion Exercise: Hand on Heart

Today I would like for you all to try a self-compassion exercise by Kristin Neff.

This exercise can be used whenever you are feeling bad, as it assists in activating the parasympathetic system, which helps us to slow down and contributes to a sense of calmness not only physically but mentally as well.

So go ahead and give it a try!

Hand-on-Heart

* When you notice you’re under stress, take 2-3 deep, satisfying breaths.

* Gently place your hand over your heart, feeling the gentle pressure and warmth of your

hand. If you wish, place both hands on your chest, noticing the difference between one and two hands.

* Feel the touch of you hand on your chest. If you wish, you could make small circles with your hand on your chest.

* Feel the natural rising and falling of your chest as you breathe in and as you breathe out.

* Linger with the feeling for as long as you like.

Note: If you don't feel comfortable placing your hand over your heart you can see where on your body a gentle touch is actually soothing such as: gently stroking your arms, crossing your arms and giving a gentle squeeze, gently rubbing your chest or using circular movement, or hand on your abdomen.