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Mindfulness: The Butterfly Hug

The Butterfly Hug is a form of bilateral stimulation that can be used as a grounding, self-soothing technique. This practice is very simple and can be done in any situation. Children can learn to do it on their own whenever they need to find calm and peace.

Imagine being hugged by a butterfly.. wouldn't you immediately feel calmer in the gentle embrace of such graceful, wonderful creature?


Well today I am going to introduce you to a self-soothing technique called The Butterfly Hug. This therapeutic technique was originally created to be used with EMDR Therapy, but can be very grounding on its own. It is a great self-soothing tool that can help our children feel calmer and more grounded and can be used anytime, anywhere.



The Butterfly Hug process


Follow these steps to practice the Butterfly Hug technique. You can ask your child to mirror you:


Take a deep breath: Begin with a deep breath in through your nose and a slow exhale through your mouth. This will help you center yourself and prepare for the exercise.


Cross your hands: With your palms facing up, cross your thumbs to create a butterfly shape. Gently place your butterfly over your heart. Your fingertips should be touching the area just below your collarbone.


Start tapping: Slowly tap your butterfly wings on the collarbone area, alternating hands: left, right, left, right.


Repeat a calming statement: While tapping, you can choose to repeat a calming statement or affirmation to yourself. For example, “I am calm and at peace” or “I am safe”.

Choose a phrase that resonates with your child.


Continue tapping: Maintain the tapping rhythm for a minute or so, or until you feel a noticeable reduction in stress or anxiety.


WHEN TO USE THE BUTTERFLY HUG


Butterfly Hugs can be used as a self-regulating tool for situations when your child is feeling overwhelmed or stressed. This technique can also be particularly helpful during episodes of anxiety or panic attacks. It serves as a grounding practice to regain control over your emotions.

Needless to say, this technique is just as effective for adults!


This is a simple yet wonderful practice that empowers you to calm your mind and body. The rhythmic tapping is very soothing and by combining gentle physical touch with positive affirmations, you can activate your body’s innate relaxation response and foster a sense of serenity and self-assurance. 


It is simple enough for children to learn and practice on their own whenever they need it.


Watch the video below to see how to practice the Butterfly Hug



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