Practice · grounding
The butterfly hug
When you need bilateral steadying and you are on your own. A few minutes, anywhere.
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- Cross your arms over your chest, hands resting near your collarbones.
- Tap slowly and alternately — left, right, left, right.
- Keep the pace slow, roughly one tap per second.
- Let your attention rest on something neutral rather than on the distress.
A self-administered version of the bilateral stimulation used in EMDR. Use it for soothing, not for processing a memory on your own.
