A somatic practice using self-touch to create a sense of safety and presence in your body.
Duration: 2-5 min • Modality: Somatic • Mood: Calm
How to practice
- Sit comfortably and place one hand on your heart, one on your belly.
- Close your eyes and feel the warmth of your hands on your body.
- Notice the rise and fall of your breath beneath your hands.
- Silently say to yourself: 'I am here. I am safe. I am enough.'
- Stay with this practice for 2-3 minutes, breathing slowly.
- When ready, gently release your hands and open your eyes.
Why this works
Self-touch activates C-tactile fibers in the skin, specialized nerve endings that send calming signals directly to the insula and anterior cingulate cortex. These brain regions process emotional awareness and self-regulation. This gentle pressure stimulates the vagus nerve, which lowers cortisol levels and heart rate. The bilateral placement of hands on heart and belly creates interoceptive feedback, helping the brain map internal body states more clearly. Research shows that even brief self-touch practices can shift the nervous system from sympathetic (fight or flight) to parasympathetic (rest and digest) dominance. This practice essentially teaches your body that it is safe to relax.
Inspiration
Rooted in somatic experiencing therapy developed by Peter Levine for trauma recovery. This technique draws from polyvagal theory and has been adapted for everyday stress management. It combines elements of self-compassion practice with body-based grounding techniques. The affirmations used mirror internal family systems language, creating a sense of internal safety. This reset was designed for anyone experiencing disconnection from their physical body or emotional overwhelm.
When to use this reset
Ideal during moments of anxiety, overwhelm, or disconnection from your body. Use this before stressful situations or when you notice signs of emotional dysregulation.
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FAQ
Can I do Grounding Touch while lying down or in different positions?
Yes, you can absolutely adapt Grounding Touch to different positions. While sitting comfortably is suggested, the core of the practice is the gentle self-touch and mindful breathing, so feel free to lie down or stand if it feels more comfortable or accessible to you.
What if I don't feel immediate results or still feel anxious after practicing?
It's normal not to feel immediate profound changes, especially at first. The nervous system takes time to learn new patterns. Consistency is key; continue practicing regularly, even for short durations, and you may notice subtle shifts in your ability to self-regulate and feel calmer over time.
