What Is Sanctuary Touch™?
Sanctuary Touch™ is a simple form of gentle somatic self-touch used alongside the original music in The Sanctuary Collection™.
The full instructions are given inside the program. They are simple, easy to remember movements. No involved sequences or areas to remember. Just simple movements.
While Sanctuary Touch™ may seem simple do not be fooled, the self touch can be very helpful in helping your body to feel safe. Just like how most mothers will stroke their child's back, arms or head etc to soothe them when they are tired, unwell or distressed, so it also works for our bodies and nervous systems.
There are studies proving the benefits of somatic touch, and despite the studies I wanted to make it part of the program because somatic touch had been so helpful for me.
Use one or more forms of the Sanctuary Touch when you listen to the weekly song. If it is safe to do so.
There is no perfect technique to master.
There is no particular response you are expected to have.
Simply press play, choose which technique/s you wish to use, and notice what the experience feels like for you.
The Key Idea
The Sanctuary Collection is a multi-sensory music-based wellbeing experience.
Rather than relying on words or music alone, it gives you several ways to engage:
listening to an original song
watching the optional lyric video
reading the lyrics
humming, speaking or singing if you wish
adding gentle Sanctuary Touch™
noticing how you feel through the Sanctuary Check-In™
Ideally watch the lyric videos, hum or sing along to the song while doing Sanctuary Touch for the best experience. But that is not always an option, or desired.
The music and Sanctuary Touch remains at the centre of the experience, so if you can't watch the lyric videos - simply listen to the song/s while doing Sanctuary Touch.
What Does Sanctuary Touch™ Involve?
Sanctuary Touch™ uses uncomplicated, gentle movements.
It is not about applying a precise amount of pressure or completing a movement perfectly. The intention is to add a comfortable tactile point of focus while you listen in order to help your body feel safe.
Why Is Gentle Touch Paired With Music?
Music gives you something enjoyable to listen to, while gentle touch gives you something physical to feel.
Pairing the two makes the practice multisensory.
The songs provide melody, rhythm and supportive words. Sanctuary Touch™ offers another way to participate without needing to analyse what you are thinking or force yourself to feel differently.
For some people, the touch may feel comforting.
For others, it may simply help them remain connected to the present experience.
Every response is valid.
The purpose is not to create the same experience for everyone. It is to offer several gentle ways of engaging so you can discover what feels most natural for you.
Do I Have to Follow the Touch Instructions Exactly?
The suggested movements are guidance, not rigid instructions.
You are given a set of simple movements to choose from.
Choose whatever feels right for you in the moment.
You may find that one movement is what you naturally want to do, and other times you prefer a different movement. You can use any or all of the movements, and in any order.
Do I Need to Close My Eyes or Sit Still?
Not at all.
You can use Sanctuary Touch™ with your eyes open, and you do not need to sit or lie in a particular position.
The practice was created to fit into ordinary life. You might use it while:
sitting with a cup of tea
waiting for the kettle to boil
taking a few minutes in your parked car
watching the lyric video
waiting for an appointment - some movements can be done discretely.
relaxing in the bath
sitting outside
taking a pause during a busy day
or some of the songs are fun to dance or sway to.
While we do recommend listening while taking some time out for yourself, it is also designed to be used during small moments throughout your day if necessary.
Sanctuary Touch™ requires the use of your hands. Only use it when it is safe to do so.
Do not attempt the touch practices while driving, operating equipment or doing anything that requires your full attention.
You can still listen to the music at an appropriate volume when it is safe and legal to do so.
How Does Sanctuary Touch™ Fit With the Songs?
Sanctuary Touch™ is gently woven into The Sanctuary Collection rather than taught as a separate, lengthy routine.
Some songs include lyrical reminders that naturally accompany the suggested touch. Other songs leave more space for you to choose what feels appropriate.
You do not need to use every movement with every song.
The intention is for the music and touch to feel connected, simple and easy to remember.
Why Does The Sanctuary Collection Use Repetition?
The Sanctuary Collection does not constantly ask you to move on to a new song or technique, the repetition is deliberate - It is the repetition of the lyrics and Sanctuary Touch that helps retrain your brain.
Returning to the same music gives you time to become familiar with:
the melody - you may start humming the tune to yourself at times.
the words - you start to know and maybe sing the song or chorus to yourself.
the lyric video - optional but another way to soothe your system and teach your brain the lyrics
the suggested touch - is soothing to your body and brain and helps calm your system with regular use.
Familiarity can make a practice feel easier to begin because you already know what to expect.
Some days, the experience may feel different.
Some days, it may feel exactly the same.
You are not required to produce a particular result. Repetition simply provides more opportunities to listen, participate and notice.
What Is the Sanctuary Check-In™?
The Sanctuary Check-In™ is provided to help you notice subtle changes along the way.
Before listening to a song, take note of:
How stressed am I feeling right now out of 10?
After listening, you can ask:
How do I feel now out of 10?
Has anything shifted - even slightly?
You might notice a change in your breathing, thoughts, mood or physical tension.
You might notice nothing at all.
There are no correct answers.
The Check-In is not there to test whether the practice “worked.” Its purpose is to help you become more aware of your own experience and to notice little shifts that are very easy to miss, and forget.
Is Sanctuary Touch™ a Form of Therapy?
No.
Sanctuary Touch™ is part of a self-guided, music-based wellbeing experience. It is not massage, medical treatment, psychotherapy, counselling or trauma therapy.
It is not intended to diagnose, treat or cure a physical or mental health condition, and it should not replace appropriate professional care.
If you have an injury, pain condition, touch sensitivity or any concern about whether a movement is appropriate for you, leave it out and seek advice from a suitably qualified professional if necessary.
How Much Time Does It Take?
Ideally we recommend 10-15 minutes twice a day. The process is simple and designed to fit into your day, but you do have to listen and use the Sanctuary Touch.
Having said that, we all have those days where we cannot fit much in for various reasons - so if you are only able to listen once that day, that is okay. It is the daily repetition that matters. Better to do once than not at all.
And if you miss a day, no guilt, just return the next day.
You do not need to create a lengthy ritual around it.
The practice is intended to fit within moments you already have rather than requiring another large block of time.
Do I Need Any Special Equipment?
You do not need a special device, room, outfit or piece of equipment. Everything you need is within the program.
You only need a suitable way to access your program. Desktop or tablet are optimal but it can still be accessed on your phone. Headphones are optional.
If you use them, keep the volume at a comfortable level and remain aware of your surroundings.
Can I Use Sanctuary Touch™ Without the Music?
You can use a comfortable self-touch independently if you wish. However, within The Sanctuary Collection, Sanctuary Touch™ is designed to accompany the original songs.
The music, words, optional lyric videos, touch and Check-In form the complete experience.
The purpose is not to give you another isolated technique to remember. It is to make the practice easier to access by connecting its different elements through music.
Where Can I Experience Sanctuary Touch™?
Sanctuary Touch™ is introduced in the 7-Day Sanctuary Experience and developed more fully throughout The Sanctuary Collection: Less Stress.
The 7-Day Experience is the simplest place to begin if the approach is new to you. It gives you an opportunity to experience the original music, optional lyric videos, Sanctuary Touch™ and Sanctuary Check-In™ before deciding whether you would like to continue into the complete Less Stress program.
Frequently Asked Questions About Sanctuary Touch™
Is Sanctuary Touch™ compulsory?
Sanctuary Touch™ is a major component of the program so we highly recommend using Sanctuary Touch™ when it is safe to do so.
What if I perform the movement incorrectly?
There is no perfect performance to achieve. Use only movements that feel gentle and comfortable for you.
Can I use it while walking?
Some simple hand movements may be suitable while walking in a safe place, but your safety and awareness of your surroundings must come first.
Can I use it while driving?
Do not perform any movement that takes your hands, attention or awareness away from driving. If you listen while driving, keep your attention on the road and the volume at a safe level.
Do I have to sing?
No. Listening, watching, humming, speaking and singing are all options. You choose how you participate.
How often should I use Sanctuary Touch™?
It is recommended to use the Sanctuary Touch™ at least twice a day while listening to the song - if it is safe to do so.
Sanctuary Touch™
You do not have to understand everything about the practice before trying it.
Begin with one song.
Listen in whichever way feels easiest.
Add a gentle touch only if it feels comfortable.
Then pause and notice.
That is all you need to do.
About Tanya Marie
Tanya Marie is the creator of The Sanctuary Collection™, a collection of multisensory music-based wellbeing programs combining original songs with gentle Sanctuary Touch™.
Her work grew from her own decades-long experience of chronic exhaustion and overwhelm, and her search for simple, enjoyable practices that could fit into real life.
When nothing quite suited what she needed, she began creating what has now become The Sanctuary Collection: Less Stress She has more Collections planned and in development.
Published 31 August 2026
Important Note
This guide provides general educational information and describes how Sanctuary Touch™ is used within The Sanctuary Collection. It is not medical or mental health advice, diagnosis or treatment. Always choose movements that feel appropriate for you and seek qualified professional advice when needed.