THE BUTTERFLY HUG
The Butterfly Hug is an easy relaxation technique that can be used anywhere, at any time. It is a great self-soothing tool.
These are tools designed to help alleviate anxiety and calm you in the moment, but are not a replacement for therapy.
The Butterfly Hug is a method of therapeutic intervention to help relax and calm a hyper-aroused self. The Butterfly Hug was developed by two practitioners, Lucina Artigas, M.A., M.T., and Ignacio Jarero, Ed.D., Ph.D., M.T. The Butterfly Hug was taught to survivors of hurricane Pauline in Mexico, in 1998 which demonstrated to be highly effective for helping those during this incredibly devastating time. Following the successful implementation and use, many therapist and theoretical orientations have taken to this successful form on anxiety reduction, primarily those who have suffered traumas.
The practice is actually quite simple and is readily available to everyone, because all you need is yourself! To begin:
HOW TO DO THE BUTTERFLY HUG
- Take a deep diaphragmatic breathing to start the process.
- Draw awareness to the self, as with any mindfulness practice, pay attention, notice any emotions that are coming up, any physiological indicators and judgments of self and continue to breathe.
- Cross your hands over your chest (like you are making a bird shadow puppet) where the wings are resting just below your collar bone. You can hook your thumbs as a place to feel anchored.
- Begin slowly tapping, alternating left and right, left and right and continue tapping for 30 seconds to a few minutes if desired and it feels calming and grounding.
- Continue to hold awareness with the self, slowing the mind and the body with each breathe, being with any and all emotions that come up.
The Butterfly Hug is a tool designed to help ease anxiety and calm you in the moment, but certainly is not something to be used in lieu of therapy. Try this easy technique anytime anywhere, it will relax you and create a healing effect.
Vivek
Infinite love
Infinite wisdom
