Objective: To help students regulate emotions by using gentle, compassionate touch to send warmth and care to themselves.
Instructions:
1. Invite students to sit comfortably with eyes open or softly closed.
2. Say: “Sometimes, when things feel hard, we can offer ourselves kindness with a simple touch.”
3. Offer these gentle options (students can choose what feels right):
4. Hand over heart
5. One hand on the cheek
6. Both hands on the belly
7. Gently stroking your arms
8. Or find their own position that feels right for them
9. Guide them to take three slow breaths, noticing warmth or pressure under the hand.
10. Silently repeat the following phrases and offer them an option to formulate their own phrase or phrases:
11. “May I feel calm.”
12. “May I be kind to myself.”
13. “May I feel safe.”
14. Rest quietly for a few breaths before opening eyes.
Reflection Questions:
1. What did your body feel like during the touch?
2. Did you notice any change in your breathing or heartbeat?
3. Which phrase felt most helpful?
4. How might this practice support you when you feel stressed or upset?
Reference: Inspired by Kristin Neff’s Supportive Touch practice: Exercise 4: Supportive Touch – Self-Compassion