The Butterfly Hold is a technique that you can use to help your body shift through emotions more quickly when you are processing and integrating.
Butterfly Hold Instructions
- Sit down comfortably, somewhere where you can be uninterrupted for a few minutes.
- Once you've found a comfortable position, take your hands and place them on the inside of your knees, as indicated in the image.
- Now, with your eyes open or closed, imagine your body moving and integrating emotions and learnings.
- If visualization or imagining is tough for you right now, then set your intention out loud: 'I use this time to process and integrate learnings and emotions."
- Relax and allow the stuff (yes that's a real term) to bubble up, just noticing and letting it pass. The fact that you're remembering it right now is because it's releasing, so don't allow yourself to get caught up on a particular thing.
- If you are battling a particularly difficult emotion, just breathe in and out deeply and rhythmically. It will pass.
- You're going to sit for as long as you feel comfortable in the beginning, aiming to work your way up to between 10 and 20 minutes.
- You should feel calmer and more settled within a few minutes when doing this exercise.