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Gentle Self-Touch Reintroduction
For adults choosing gentle solo exploration. The guided touch is non-genital, with a check-in before belly and thighs. You can skip any area, stay with your hands or arms, pause, or stop.
How to use
Choose this session if you would like to explore gentle solo touch. The guidance moves from hands to arms, then offers belly and thighs, with a check-in before those areas. You can skip any instruction, stay with an earlier area even when the narration moves on, pause playback, or stop.
The science
This practice invites you to notice slow, non-genital touch. You choose where to touch, whether to continue, and when to stop. This is a personal practice, not a treatment, and a therapist can support you if you would like that.
Tips
- There is no level you need to reach in this session.
- You can stay with your hands, skip touch, or stop.
- Use the check-in to choose whether to continue, stay where you are, pause playback, or stop.
- You do not need to move to another area in this session or in a later one.
Precautions
- For adults 18+ only
- If you have a history of touch-related trauma, consider working with a therapist alongside this practice
- Stop if you feel distressed. You can open your eyes, look around, or end the session. You do not need to focus on your breath.
Session phases
Prepare
Find somewhere private and comfortable. Dim the lights if you can. Put your phone on silent. Lock the door if that helps you relax. This time is entirely yours.
Welcome
Welcome to Gentle Self-Touch Reintroduction. The guided touch in this session is non-genital. Whatever you notice, including nothing at all, is okay. There is no goal, no performance, and no wrong way to do this.
Arrive
Close your eyes if you would like to, or rest your gaze somewhere comfortable. You can place a hand on your belly or leave your hands by your sides. If you would like, try breathing in for four counts and out for six. You can breathe in your own rhythm instead, or notice the room around you. There is nothing you need to achieve.
Safety — you are in control
Before we begin, you can choose whether to touch, skip any instruction, pause playback, or stop at any time. You do not have to touch any area that does not feel right. There is no goal, no minimum, and no wrong way to do this. If your body says no to any part of this session, that no is the most important instruction you will hear today. Honour it.
Hands only — touch your own hands
Start with your hands, if you would like. Touch your own palms, your fingers, the backs of your hands. You can press your thumbs gently into the centre of your palms or trace your knuckles. This is a simple place to start. Notice any warmth, pressure, or texture, or nothing in particular. You can skip any touch.
Arms and shoulders
If you would like, move to your arms. Stroke from your wrists up to your shoulders, on either side. Try gentle pressure if you want to, and notice what happens. There is no release you need to feel. You can stay with your arms or shoulders even when my voice moves on, or stop touching.
Check-in — how do you feel?
Pause your touch for a moment. How do you feel right now? Safe? Comfortable? Nervous? Curious? You might feel nothing in particular. You can choose to continue, stay with your hands or arms while the narration moves on, or pause playback. You can stop here. There is no level you need to reach.
Belly and sides
If you choose to, move to your belly. Try gentle, circular strokes, or touch your sides below your ribs. Notice what you feel, including little or no sensation. You can change the pressure, return to your hands or arms, or stop. You do not need to get used to any touch you do not want.
Thighs — or stay with what feels safe
If you choose to, move to your thighs. You can touch the tops or outsides, and include the inner thighs only if you want to. You decide where to touch and whether to continue, whatever sensations you notice. You can stay with your arms or belly, skip this area, or stop.
Return — you just practised kindness
Rest your hands wherever you choose. Take a moment before moving on. You may notice something, or nothing in particular. There is no feeling or result you need to have. You can end the session here.