The Butterfly Hug is a simple technique that combines physical touch, eye movement, and deep breathing to promote relaxation and reduce stress. It is a useful tool for individuals who may be experiencing symptoms of anxiety, post-traumatic stress disorder (PTSD), or other emotional difficulties.
To practice the Butterfly Hug, follow these steps:
Cross your arms over your chest so that the tips of your middle fingers are just below your collarbone, and your hands are covering the area between your collarbone and shoulder.
Ensure that your fingers are pointing towards your neck and not your arms, and that your hands and fingers are as vertical as possible.
You can interlock your thumbs to form the butterfly's body and extend your other fingers outward to form the wings.
Close your eyes or partially close them, looking towards the tip of your nose.
Start to alternate the movement of your hands, as if you were flapping the wings of a butterfly. Allow your hands to move freely.
Breathe slowly and deeply, using abdominal breathing.
Observe what is going through your mind and body, such as thoughts, images, sounds, odors, feelings, and physical sensations without changing, pushing your thoughts away, or judging. Pretend as though what you are observing is like clouds passing by.
Stop when you feel in your body that you have had enough, and lower your hands to your thighs.
Repeat the Butterfly Hug as often as necessary to promote relaxation and reduce stress. It can be done anywhere and at any time, making it a convenient and effective tool for managing stress and anxiety.