Self Havening

Self-Havening

Self-havening is a self-soothing practice that combines gentle touch, breathing, and calming self-talk. It can help you feel safer and settle during anxiety or other intense emotions. You can also use it during meditation or in the morning or before bed.

Techniques and Tips

• Choose comfortable touch: Gently rub your palms together, stroke your face, or cross your arms and stroke down toward your elbows, forearms, or hands. Choose one, two, or all three.
• Connect touch with your breath: Move your hands slowly and breathe steadily.
• Add a calming affirmation: Try “I am safe,” “I am at peace,” “I give myself compassion,” or “I can support myself.” Choose words that fit what you need.
• Check in without judgment: If you like, rate your stress from 0 to 10 before and after the practice. This is optional.
• Repeat or pause as needed: Continue the sequence and check in again, or simply use touch, breath, and self-talk without tracking a number. There is no single required way to practice.

Presenter: Steff Gallante