Mindfulness of Soothing Touch

Touch has been a key component of loving relationships and traditional healing modalities for eons. Today, it is increasingly being studied in mainstream medicine to confirm its therapeutic properties.

Some experiments involving touch show symptom benefits in a number of areas, including asthma, high blood pressure, migraine headaches and childhood diabetes. Other studies indicate touch lowers stress levels and boosts the immune system. One of the most common findings in the research is that touch lowers heart rate and blood pressure. We know this intuitively—we experience a release and letting go when we receive a good nourishing hug.

Friendly touch (e.g. hand holding, hugging, etc.) decreases cortisol (the stress hormone) and increases the release of oxytocin, the hormone connected with love and human connection. Oxytocin  release contributes to every day well being, our ability to handle stress, and can lead to feelings of devotion, trust and bonding.

Additionally, multiple studies have found massage therapy helps reduce pain and soreness, as well as speeds recovery from injury or surgery.

When we bring mindfulness and intentionality to touch, the comforts are increased both for the giver and receiver (even if they are one and the same).

We know from our loving kindness practices that the simple intention of wanting good things for ourselves and others generates well being and happiness for ourselves and affects how we interact with others. Allowing ourselves to open and receive these loving wishes—to really drink them in, creates immediate benefit. When these are combined with touch, the physiological response is strengthened.

The centering exercise we practice in coaching sessions and courses includes bringing our left hand to our heart and our right hand to our belly as a way to deepen our connection to our breath, to our body and to the moment. It can also contribute to a positive physiological response that includes activating the vagus nerve, which is intimately involved with our compassionate response.

Our conscious connection with the moment comes alive as shifting sensations (pressure, texture, temperature, tingling, etc.) flow through us. When we add to that a kind intention to sooth and calm ourselves, our body responds with pleasantness and ease.

Soothing touch has myriad benefits for our health and wellness...Bringing a conscious awareness to the exchange adds greater well being.

Of course, the entire experience is affected by our thoughts of the person giving the touch. For those of us skittish of receiving touch, we can begin our explorations of soothing touch with ourselves. By taking some moments cultivating ease and safety--creating our "compassionate container"--allows the genuine freedom to gently receive our heartfelt good intentions for ourselves. The ability to let down our defenses enough to unreservedly allow an actual experience unhindered by fear, judgment or resistance is a mindfulness practice in itself--a highly worthy one.

Creating a sense of safety and ease with another can also be a conscious and loving practice. Starting with something as simple as a hand massage, a partner can begin by inquiring what we are wanting or needing. A soft, smooth stroking? Just hand holding in stillness? Deep pressure applied to relieve pain?

Once this is known, the giver can respond accordingly, developing a simple feedback exchange. This becomes an additional practice of careful and mindful listening, speaking, giving and receiving. It also gives us the opportunity to learn to ask for what we want. The giver becomes receptive to receiving feedback and modifying actions while the receiver practices giving positive encouragement and corrective requests.

The pause we take after our exploration with touch is a vital part of mindfulness practice. What was the result of our simple actions? What do we notice? What sensations arise? What sensations pass? Where do we let go? Did we start holding on in a new place?

The basic format of the practice, whether practiced alone or with another, is simple:

1. Inquire--What we are wanting and needing? Soothing, loving, caring touch? Vigorous, stimulating touch? Connection in stillness?
   
2. Set Intention--Connecting the intention in our heart space to offer and/or to fully receive mindfully.
   
3. Notice—What is the direct experience for each of you? What did you notice in the body? What is asking to be modified? What are you ready to let go of? How do you want to move into the next moment?
   
4. Share--Share with each other what you discovered, what you would like modified, what you are grateful for.
   

Soothing touch has myriad benefits for our health and wellness. We can give ourselves this nurturing gift or ask others to support us and reciprocate. Bringing a conscious mindful awareness to the exchange offers us additional benefits.

Mindful Touch Challenge: Spend 5 minutes 5 days a week for two weeks engaging in soothing and nurturing touch. Purposefully pay attention in the body to both giving and receiving. Notice the thoughts that arise in each situation as an additional exploration.

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--JoAnn Saccato, MA, teaches mindfulness, the popular health and wellness practice based on purposeful attention to present moment experience. It is a scientifically proven approach that helps reduce stress and stress-related illnesses, increase focus and attention, decrease incidences of and relapses with depression, reduce anxiety, reduce relapses in addiction, and aid in sleep and digestive disorders. Mindfulness has also been shown to increase well being, life satisfaction, happiness, as well as improved social relationships. For more information, visit www.MindfulAndIntentionalLiving.com .

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