🦋 Butterfly Hug: Do This When You Feel Anxious

The Butterfly Hug: Do This When You Feel Anxious

Find a comfortable place to sit or stand where you won’t be interrupted. Take a slow, deep breath.

Cross your arms gently over your chest so that your fingertips rest just below your collarbones, near your shoulders. Your hands will resemble butterfly wings.

Close your eyes if it feels safe. Begin to slowly tap your hands, alternating left and right. Left… right… left… right. Keep the rhythm steady, like a calming heartbeat.

As you continue tapping, breathe deeply and evenly. Inhale through your nose, exhale slowly through your mouth. Notice the rise and fall of your chest beneath your hands.

If your mind starts to wander, gently bring your attention back to the tapping and your breath. Imagine the wings of a butterfly—soft, light, steady—reminding you of safety and care.

Stay with this practice for as long as it feels good. When you’re ready, let your hands come to rest in your lap. Take one final deep breath and notice how you feel.

You’ve just given yourself a moment of grounding and calm.