Havening is a practice that was designed as a self-soothing tool that brings one back into a sense of wellbeing and safety. When we feel soothed, we return to our window of tolerance, which means we activate the parasympathetic nervous system of the ANS and can rest in a state of ease, relaxation, digestion and confidence.
This is a great method to use when we are feeling stressed, hyper-vigilant, anxious, overwhelmed or shutdown (numb).
Self-soothing is a powerful tool, as it is literally at your fingertips to use anytime and anywhere. Havening can help to repattern our nervous system, to create new neural pathways that feel secure, safe, soothing and empowering.
Below are three basic havening techniques that you can safely use on your own.
1) Arm Havening: Cross your hands over your chest, as if you are giving yourself a hug. Slide your hands down your arms in a soothing motion and then slide them back up. Do this for 5 – 30 seconds. You can begin to sink it with your breathing. Exhaling as you slide the hands down and inhaling as you slide the hands up. Pause now and feel the difference.
2) Face Havening: Place the palms of your hands on your face and let your hands, very gently and slowly, slide down the front of the face. Repeat that for 5 – 30 seconds.
3) Hand Havening: Bring the hands together, palm to palm, in front of your chest. Slowly slide the palms up and down against each other, in a soothing pace. Repeat for 5 – 30 seconds.
Great work! Take a moment to notice how you feel right now. If you are still in need of more self-soothing, do the practice again. You can bring in a positive phrase this time that may help you to feel even more empowered. For example, repeat to yourself “I am safe.” “I am well.” “Everything is going to be okay.” “I got this.” “It’s okay to relax now.”
Use whatever phrase feels most supportive to you.
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Copyright Sarah Norrad 2022, www.sarahnorrad.com
*These instructions were created by Sarah Norrad. All copyright laws, creative or otherwise, apply, are reserved & bound to Sarah Norrad. This practice is not meant to take the place of clinical, medical or other professional support.