Amidst the hustle and bustle of life, it is important to find moments of peace and relaxation for ourselves. That is why we want to introduce an incredible technique called "Havening," which can help you release uncomfortable emotions, relieve stress, and bring you a sense of calm and serenity.
Developed by Dr. Ronald Ruden, Havening is a powerful self-help tool that uses simple touch and visualization to bring about profound changes in your emotional and physical well-being.
Today, I want to guide you step by step through the Havening process, as taught by Aldo Civico during his presentation at our first Ibero-American Congress against Burnout, TAKE A BREAK, so that you can experience its transformative benefits firsthand.
Step 1: Find a Comfortable Space:
To begin, find a quiet and comfortable space where you won't be disturbed. It could be your favorite cozy corner at home, a peaceful spot in nature, or even a private room where you can have some time to yourself.
Step 2: Identify the Emotion or Stressful Situation:
Take a moment to identify the specific emotion or stressful situation you would like to address. It could be anxiety, sadness, anger, or any other uncomfortable feeling you are currently experiencing. Acknowledge it without judgment and allow yourself to become aware of its presence.
Step 3: Cross your arms and begin the Havening Touch:
Now, gently cross your arms over your chest, placing your palms on your opposite arms, near your shoulders. Begin to stroke your arms from your shoulders to your elbows, using a comforting and relaxing touch. As you do so, repeat a reassuring phrase or affirmation to yourself, such as "I am safe and at peace."
Step 4: Visualize the Dissipation of Emotion:
As you continue to stroke your arms, close your eyes and visualize the emotion or stressful situation gradually dissipating. Imagine it evaporating like fog under the warm sun, leaving behind a feeling of calm and relief.
Step 5: Continue with Havening for a few minutes:
Maintain the Havening touch and continue the stroking motion for a few minutes, allowing yourself to fully immerse in the calming sensations and visualizations. Let go of any resistance and surrender to the process, trusting that you are creating positive change within yourself.
Step 6: Observe and Reflect:
After a few minutes, gently release the crossed arms position and take a deep breath. Notice how you feel in this present moment. Notice any changes in your emotional state, physical sensations, or overall sense of well-being.
Whether you find comfort in practicing Havening daily or reserve it for moments when stress and discomfort arise, this technique can be a valuable tool on your journey toward inner peace and emotional balance.
