5-Minute End-of-Day Soothing Touch Sequence

Time needed: 5 minutes (90-90-120 seconds)

Setting: Bedroom or quiet space before sleep

Purpose: Transitioning from day to night through gentle touch

Tension Release Touch (90 seconds)

What: Sitting on edge of bed or chair:

- Press fingertips firmly into scalp, make small circles

- Draw hands down face, applying gentle pressure

- Squeeze and release shoulders 3 times

- Massage the base of your skull with thumbs

Notice: Where you're holding day's tension, how touch signals "day complete," what areas need extra care

Why: Releases accumulated physical tension, creates clear boundary between day and night, signals nervous system to downregulate

Hand-to-Heart Connection (90 seconds)

What: Lying down or sitting comfortably:

- Place right hand over heart area

- Place left hand over right hand

- Feel natural weight and warmth

- Synchronize hand placement with breathing

- Silently say "day complete" on exhale

Notice: Heart rhythm, temperature of hands, any emotions arising, how chest expands under hands

Why: Activates self-soothing nervous system response, creates sense of containment, honors emotions of the day

Gentle Body Scan Touch (120 seconds)

What: Lying in bed:

- Place hands on forehead, rest for 3 breaths

- Move to shoulders, rest for 3 breaths

- Place on belly, feel rise and fall

- End with hands resting on legs

- Notice the weight and warmth of your own touch

Notice: How different body areas respond to touch, which spots need extra tenderness, how touch creates safety

Why: Completes whole-body acknowledgment, prepares body for sleep, creates full sense of being held

Closing: Take one full breath with hands resting wherever feels most comforting

Notice: How your body feels different from when you began

Why: Marks transition to rest state

Tips:

- Keep touch gentle but firm

- Adapt pressure to your needs

- Follow your intuition about where to touch

- No need to rush through sequence

- Honor what your body is telling you