Fingertips Calm the Mind:
Using Touch for Relaxation, Focus, and Confidence
by Eliott Cherry, BA, LMT, NCTMB
Stress Reduction Methods
You may be familiar with the term Relaxation Response. This was coined by Dr.
Herbert Benson, who wrote a book by the same title. All stress reduction
techniques generate this response, marked by physical and mental features
which contribute to good health. These include a decrease in oxygen
consumption, blood pressure, muscle tension, breathing and heart rates. Brain
wave patterns are also altered to elicit a state we commonly think of as
“peace of mind,” during which we can let go of worries and distracting
thoughts: the brain waves known as “alpha” become dominant.
Dr. Benson distills four components common to all stress reduction
techniques: a quiet environment; a comfortable position; a passive attitude
(letting it happen rather than trying to make it happen); and a mental
device. He describes mental device as “a sound, word, or phrase repeated
silently or aloud; or fixed gazing at an object.”
Using Touch Instead of a Mental Device
Mental techniques which may seem difficult or time consuming to study can
dissuade many people from learning a stress reduction method. The mind may
seem hard to control at times, but I have found that touch automatically and
effortlessly focuses the mind, allowing it to let go of unwanted thoughts. No
meditation experience is required.
Why Touch Works
There are many reasons why using the sense of touch works particularly well
as a method and structure for focus and relaxation. You are probably aware of
many anecdotes about the animal kingdom and the power of touch. There are the
tales of lizards, frogs, dogs, cats, and horses who seem to go into a
meditative state when stroked. I had the pleasure of meeting a potbellied
pig, named Dolly Bacon, who simply collapsed when I rubbed her belly! And
what about the person receiving a massage? For many of us, simply being
stroked, or a simple hug, is enough to send troublesome thoughts out of our
minds and tension out of our bodies.
When we are active in touching, rather than being the passive recipient of
touch, we are still stimulating our touch receptors; we are indeed still
being touched. This may be why a person’s blood pressure is lowered when
petting a dog or cat, and why many massage therapists report feeling more
relaxed after giving a massage, regardless of the physical work involved.
In speaking of touch, it is interesting to look at the properties of skin. It
is our largest organ, our protector, and our most pervasive contact with the
environment. The skin as a whole contains over 600,000 touch receptors.2 Both
the skin and brain originate from the same cells, and our sense of touch
develops before hearing and sight. In fact, scientists have found that
embryos less than eight weeks old already possess the sense of touch. Touch
is our most discriminating sense. Woodworkers, for example, know they must
feel to correct imperfections in their work which they cannot see.
It is no wonder that touch — particularly a stroking motion — is a powerful
tool for concentration. Our attention is predisposed to automatically remain
fixed on the object stroked, so much so that our minds are filled with the
stimulus. There is no need to try and control the mind to keep it from
wandering away from a mental device such as a repeated phrase. There is also
no need to attempt to keep the mind clear of distracting thoughts, a process
often required when focusing on a visual object.
The ancients understood well this power of touch. After creating the Symphony
of Palms Touch Form, I learned of an Italian cathedral built in the 9th
century. A finger path was placed on the outside wall to allow people to
reach a relaxed state of mind before entering the church.
Children and Touch
Many agree that children should develop relaxation and concentration skills
as early as possible. This is particularly important for those living with
Attention Deficit Disorder (ADD/ADHD). Because children love to touch, it is
a naturally appealing way for them to learn these skills. Since there is no
need to explain concepts or teach a mental discipline, children of varying
ages and circumstances can relate easily to this method.
Improving Focus and Confidence
Over time, the regular practice of relaxed focus leads automatically to an
improved ability to concentrate. By utilizing this combination of focus and
relaxation before and during challenging events, one can feel a greater sense
of mastery. We can experience a pleasant chain reaction:
Gentle Focus – Relaxation – Confidence
In fact, conscious relaxation techniques alone have been shown to lead to a
greater sense of confidence. Musicians and athletes who must perform under
pressure have observed this phenomenon.3, 4
Touch has particular appeal and usefulness before or during stressful events.
Do we not associate fidgeting with nervousness? Touch allows us to channel
this physical energy into a calming motion.
A Demonstration
Find a quiet place to sit or lie down. Are your legs crossed? If so, uncross
them. If they were not at first, cross them now. This helps to prepare your
mind for something new. Let either hand rest on any convenient and
comfortable surface. Take a deep breath, gently hold it for a few seconds,
then exhale and let your eyes close. Now, allow any finger or combination of
fingers to begin to stroke the surface. Allow your mind to enter your
fingertips, almost as if you were living inside of them. Now pay attention to
everything your fingertips feel. Use different parts of your fingertips,
letting them move by themselves, tracing imaginary patterns. Notice any
textures, and the different curving motions of your hand and fingers. As you
let yourself breathe deeply, slowly, and comfortably, notice every subtle
variation and continue as long as you wish. If appropriate, you can let
yourself drift off to sleep. Otherwise, when you are ready to finish, take a
deep breath, exhale, open your eyes, and connect with your surroundings.
Shake your arms and hands and move your body about so that you feel fully
awake and alert.
Practice at home, then use this method during travel, before public speaking,
tests, or difficult meetings. Use it during work breaks and before bed. Share
it with your children. Touch is powerful. Use it to your best advantage!
