Giving Yourself a Hug: A Loving Yourself Mindful Practice
How can we practice self compassion ? A Simple way is by giving yourself a hug! This mindful practice is a great way to show yourself some self-compassion!
Self-compassion is being compassionate towards ourselves and giving ourselves the same kindness, understanding and care we would give a friend. Our bodies have a built-in self-care mechanism where we release oxytocin or the “feel good chemical.” When we receive emotional support or physical touch our oxytocin levels increase. Increased levels of oxytocin increase feelings of trust, safety, generosity, connectedness, warmth and compassion. This Self-Hug Practice is a great way to feel good at anytime.
You can read more about Self-Compassion here
Mindfulness for Kids
Mindfulness is a way of being present in each moment, noticing what you are experiencing—with compassion and without judgment. You can read more about the Benefits of Mindfulness here.
Mindfulness strategies and techniques can develop emotional and attention regulation skills, giving students a solid footing that makes it possible to effectively engage in both social-emotional and academic learning in the classroom.
The benefits of Mindfulness for Kids and the benefits for Adults are similar.
Children who practice mindfulness will find it much easier to focus and actively engage in the classroom. Practicing mindfulness and breathing exercises can be very powerful for kids as they grow and navigate the world we live in. Students in the classroom who use mindfulness will bring a sense of collective calm to the space as well making the learning environment more favorable for everyone. Incorporating mindfulness can be fun !
Try this simple and easy mindfulness practice today!
Giving Yourself a Hug Mindful Practice
We can increase our body’s natural oxytocin release through soothing touch. In this mindful method we will practice giving ourselves a hug.
You can practice at this self-hug practice at any time. It’s quick, easy and doesn’t require any materials. Try this hug next time you’re feeling stressed or upset, or whenever you want to feel good. It’s also a great way to pause your day and take a moment to breathe and be mindful.
How to:
- Get in a comfortable position, either sitting or standing.
- Gently close your eyes if it’s comfortable for you
- Take a deep breath in and out and let your body relax
- Open your arms nice and wide and wrap them around you in a BIG TIGHT HUG.
- Hold your hug for as long as feels comfortable and good to you
- You can pair this activity breath with a positive affirmation. Take a deep breath in and on the outbreath you can say out loud or think in your head. “I am Loved” OR “I am Amazing”.
Take a moment to reflect:
What thoughts and feelings come to you when you hug yourself? How does that make you feel?
Ways to Use:
- This very simple Self-Hug can be used to calm down a class or a child by just taking a moment to breathe. It also works with adults. Try it yourself!
- Use when the day is getting chaotic or busy, and children are having difficulty concentrating on their work or self-regulating in a classroom or therapy session, or even at home
- Use as a part of “Quiet Time” to help calm the body and mind.
Try some other simple mindfulness practices here:
Let me know if you tried this! I would love to hear from you
