What do you need: Safe and quiet space with a place to lay down, stand still or a chair to sit on in a comfortable position.
What can it help for: Promotes relaxation, slowing down, feeling body boundaries, grounding and self-compassion.
How much time do you need: Up to 5 minutes.
How to do it? 
Find a comfortable space and position for yourself. Wouldn't it be good to give yourself a nice hug? When did you give a hug to yourself?  
When did someone else give you a hug? It´s a perfect moment to give yourself a nice hug. So, do it… Notice, what kind of hug you like right now – where, and how would you like to put or wrap your arms…would you like to have a gentle hug, or would you prefer a strong one? You can play with different pressure.
You can start with a light, gentle pressure. Increase the pressure until you feel a really strong touch…if you want, you can press a little…it may feel a bit like a massage…if you prefer a
gentle touch, stay with that. Notice how your body is involved in giving a hug.
How does your body feel? How do you feel? Take the feeling with you…
Now find another way to give you a hug. You can use different body parts, different positions, different pressure. How is this hug different? ….
Find two more ways to give yourself a hug that you have never tried before. What shapes can you create, what body parts could you include?
Finally, find one more way to give yourself one more hug – you can experiment with finding the hug that feels nicest at the moment…
Would you like to try some variations?
You can do it in a laying, sitting or standing position.
If you wish and if it´s possible, you can hug someone else in 5 different ways.