Hand on heart

Throughout this journey, there may be moments when we turn the arrows inward through self-critical thoughts, perfectionism, or comparing ourselves to others. While offering support to those around us often feels natural, extending that same compassion to ourselves can be surprisingly difficult.

The Hand on Heart practice is a simple yet powerful tool for soothing our nervous system and cultivating self-compassion, especially during flares. Placing a hand on your heart can activate the parasympathetic nervous system, our body’s natural calming response, and release oxytocin, sometimes called the "tend and befriend" hormone. This physical gesture sends a signal of safety to the brain, helping to interrupt the inner critic and restore emotional balance.

When you notice the arrows pointing inward, pause. Place a hand gently on your heart, take a few slow breaths, and offer yourself the same kindness you would offer a friend. Over time, this practice builds resilience, helps soften self-judgment, and supports healing through both the painful moments and the progress we make.

How to do hand on heart

Begin by gently closing your eyes and placing one hand over your heart. Let your attention rest on the feeling of connection to this part of your body.

Notice the gentle rise and fall of your chest beneath your hand as you breathe.
Feel the weight of your hand—its warmth, its presence—and any sensations of comfort it might bring.

Now, imagine your hand as a soft shield, creating a safe boundary around your heart space, gently guarding it from any unhelpful thoughts or inner criticism.

You might find in this moment that your heart wants to hear some words of support. When the words come, say them out loud.
If that feels difficult, imagine how you might comfort a loved one in pain. What would you say to them?
Now, offer those same words to yourself, aloud.

Continue breathing into this point of connection for as long as it feels supportive.
Simply by placing your hand on your heart, you've sent a signal of safety to your nervous system.
The same calming hormones that would be released from a warm hug are being released now, through your own soothing touch.

Take a moment to check in with your body.
Do you notice a softening in your shoulders? A shift in sensation? A feeling of warmth or lightness?

Stay here as long as you need, and when you're ready, gently bring your awareness back to the room. Carry this sense of care and connection with you.

JOURNAL PROMPT

How did this practice go? Did it come naturally or did you face resistance?

Music By: Starlit Beach by Purrple Cat | https://purrplecat.com/
Music promoted by https://www.chosic.com/free-music/all/
Creative Commons CC BY-SA 3.0
https://creativecommons.org/licenses/by-sa/3.0/