Hand Squeeze with Positive Affirmation
Materials Needed:
To Support Feeling:
Embarrassed
How to Do It
Gently squeeze your hands together, feeling the pressure between your palms. As you do this, repeat a positive affirmation, such as “I am okay,” or “This feeling will pass.” Focus on the sensation of your hands and the calming rhythm of your breath.
Why It Works
The physical act of squeezing your hands combined with positive affirmations helps to ground you in the present moment, offering comfort and reducing the emotional impact of embarrassment.
Guided Practice
Bring yourself to a place of stillness, either sitting or standing, where you feel secure. Become aware of your hands and how they rest naturally. There might be a gentle sensation or a feeling of calmness. Let yourself simply be present with this awareness, noticing the contact and connection.
Remain gently seated, letting each breath ease your body and calm your thoughts. Bring your hands together in front of your chest, clasping them gently. Notice the sensation of your hands touching — the warmth, the pressure, or the texture of your skin. Feel the connection between your hands, as if you are holding a source of strength and support. As you squeeze your hands together, silently repeat a positive affirmation, such as “i am strong,” “i am grounded,” or “i am at peace.” feel the power of your words resonating through your body with each squeeze, as if the affirmation is being absorbed into your muscles and bones. Notice the sensations in your hands and arms — perhaps a gentle tightening, a surge of energy, or a sense of empowerment. Stay with these sensations, letting each squeeze and affirmation deepen your connection to your own inner strength. Imagine the affirmation radiating outward from your hands, filling your entire body with its positive energy. Feel this energy moving through your chest, down into your core, and throughout your limbs, reinforcing your belief in the affirmation. Notice if any feelings or images arise — perhaps a sense of calm, a feeling of courage, or an image of yourself standing tall and strong. Allow these sensations and thoughts to deepen your experience, connecting you more fully to your inner resources. When you feel ready, gently release your hands and place them on your lap, taking a few deep breaths to settle into stillness. Notice how your body feels now — perhaps more grounded, more confident, or simply more at ease. Gently open your eyes, carrying this sense of affirmation and inner strength with you into your day, feeling more empowered and supported by your own positive energy.