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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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Hi, welcome back to your Daily Mindfulness. In today's session, I'm going to share a soothing practice called the butterfly hug. So every once in a while, I like to offer very practical exercises you can do. And this is one of those. The butterfly hug is a self administered, bilateral stimulation method.
I know it's a, it's a mouthful, but it helps us process trauma and also settle our nervous system. It's often used in EMDR therapy and also different tapping modalities. So I want to do it with you. You can start by taking your hands like this, crossing your thumbs. Placing it right around the chest.
And what you'll notice is that the fingers just gently rest around the collarbone, right here. If this is uncomfortable, you could also replace it and just have the hands resting on the shoulders. And you might see where this is going and where it gets the name the butterfly hug, as that this does create the image of a butterfly. And what we do here is we just tap back and forth. Let the right fingers tap, and then the left fingers tap.
And as you're doing this, you're just breathing. You might notice different images or thoughts or sensations arise in the mind and body. And what this is doing is settling your nervous system as you experience these different things that might otherwise be activating. It helps to desensitize the nervous system response to these otherwise activating thoughts, emotions, sensations, images. If you want to try the other version, you can as well.
Sometimes you can just do this soothing motion on the shoulders, the arms. And if you're watching this and going, I'm not going to do something like a butterfly hug. I really encourage you to try it out. There's some, nobody needs to see you doing it. And there's something very soothing about it.
So if you're experiencing and navigating some trauma or just intense emotions are arising in your practice, this is something that you can pause and do periodically. And you can research it a little bit more. Google butterfly hug, if you want to understand its particular relationship to trauma. But it's a practice that I tend to share with my students as a grounding exercise that they can use. And it really goes a long way for settling the nervous system and just helping to desensitize some of that emotional charge in relationship to the different thoughts, emotions, and images that might arise in the mind.
So try it out, the butterfly hug. Feel free to share it with friends. Thank you for your practice. Let's settle in for today's meditation.
Grounding When Activated
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hi, welcome back to your Daily Mindfulness. In today's session, I'm going to share a soothing practice called the butterfly hug. So every once in a while, I like to offer very practical exercises you can do. And this is one of those. The butterfly hug is a self administered, bilateral stimulation method.
I know it's a, it's a mouthful, but it helps us process trauma and also settle our nervous system. It's often used in EMDR therapy and also different tapping modalities. So I want to do it with you. You can start by taking your hands like this, crossing your thumbs. Placing it right around the chest.
And what you'll notice is that the fingers just gently rest around the collarbone, right here. If this is uncomfortable, you could also replace it and just have the hands resting on the shoulders. And you might see where this is going and where it gets the name the butterfly hug, as that this does create the image of a butterfly. And what we do here is we just tap back and forth. Let the right fingers tap, and then the left fingers tap.
And as you're doing this, you're just breathing. You might notice different images or thoughts or sensations arise in the mind and body. And what this is doing is settling your nervous system as you experience these different things that might otherwise be activating. It helps to desensitize the nervous system response to these otherwise activating thoughts, emotions, sensations, images. If you want to try the other version, you can as well.
Sometimes you can just do this soothing motion on the shoulders, the arms. And if you're watching this and going, I'm not going to do something like a butterfly hug. I really encourage you to try it out. There's some, nobody needs to see you doing it. And there's something very soothing about it.
So if you're experiencing and navigating some trauma or just intense emotions are arising in your practice, this is something that you can pause and do periodically. And you can research it a little bit more. Google butterfly hug, if you want to understand its particular relationship to trauma. But it's a practice that I tend to share with my students as a grounding exercise that they can use. And it really goes a long way for settling the nervous system and just helping to desensitize some of that emotional charge in relationship to the different thoughts, emotions, and images that might arise in the mind.
So try it out, the butterfly hug. Feel free to share it with friends. Thank you for your practice. Let's settle in for today's meditation.
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Melli has a beautiful way of guiding and reminding us of the stillness within.
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I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
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Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
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A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
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