Somatic therapy is a practice that connects the mind and body for healing. It offers exercises that address trauma, stress, and enhance overall well-being. The exercises are simple and many of them you can do at home. You may even already be doing them without knowing! Here are a few key somatic exercises you can do today to find ease and safety in your mind and body:
Why Practice Somatic Therapy Exercises?
Somatic therapy exercises are valuable because they address the physical manifestations of psychological distress, which traditional talk therapy may not fully reach. By focusing on bodily sensations, these exercises help release stored trauma, reduce chronic stress, and improve emotional regulation. Most importantly, they can lead to a deeper self-awareness, where individuals learn to listen to and respect their body’s signals, fostering a more harmonious sense of self.
Somatic therapy not only aids in healing from past traumas but also equips you with tools for managing daily stress, enhancing physical health, and promoting a sense of groundedness in everyday life. Somatic practices can become a pathway for you to not just manage symptoms but to thrive in a more integrated way.
1. Body Spotlight
The body spotlight is a practice aimed at increasing awareness of where you hold emotional distress and emotional resource. By focusing on our body with attunement, we note where there is work to be done and what resources we can draw from. Begin by finding a quiet, comfortable place to sit or lie down. Close your eyes, or drop your focus inward. Notice your regular breathing pattern, and then slow it down just a tad, nothing fancy, just slow and easy. Imagine there is an interior spotlight that you can shine around your body. Start at one end of your body and shine your spotlight around, taking in the feelings, sensations, images, and memories that pop up. Progressively move your attention through your body to the other end. As you light up each part of the interior landscape of your body, notice any sensations – tightness, warmth, tingling, pain, or comfort. Don’t judge, just acknowledge and note. This exercise can reveal areas where you might be holding stress or trauma, and where you gather strength and love, teaching you to tune into your body’s signals which often go unnoticed in daily life.
2. Centering
Centering is essential if you feel disconnected from your body or overwhelmed by emotions. It helps remind your body that you are safe, even if your emotions feel too strong. To practice, sit or stand with your feet firmly planted on the ground. Keep your eyes open and concentrate on the sensation of the ground beneath your feet – the firmness, the temperature, the texture through your shoes or socks. If you’re sitting, feel the chair beneath you and sense where your body ends and the chair begins. Pay attention to the way the floor or chair hold and press into your body. Feel your edges. Look around the room and name the things you see. Tell yourself, “I am here. My body is OK.” Centering techniques help anchor you in the present moment, reducing anxiety and the feeling of being “out of body.” They are particularly useful for managing symptoms of PTSD or dissociation, providing a sense of safety and control over your physical environment.
3. Breath as Anchor
Breath work in somatic therapy isn’t just about deep breathing; it’s about reconnecting with your life force. Your breath is ALWAYS there for you as a tool for regulation. It is the anchor that tethers you to your vitality and agency. You have constant access to the support you need by connecting with your breath. Start by finding a comfortable seated or lying position. Inhale deeply through your nose, allowing your abdomen to expand rather than just your chest. Exhale slowly through your mouth or nose, feeling your belly contract. Pay attention to the rhythm and depth of your breath. If you want, you can add a simple repeated phrase with each inhale/exhale “Breath/Anchor”. This practice can help calm your nervous system, reducing the fight-or-flight response and promoting a rest-and-digest state. Over time, mastering your breath can offer significant relief from anxiety and stress, making it an invaluable daily practice.
4. Body Directed Movement
Engaging in gentle, mindful movement helps to release physical tension and emotional blocks. This can be as simple as slowly shifting between stretch poses or allowing your body to move in the way it feels called to move. The key is to proceed with intention, noticing how each part of your body feels. Try cycling through the 5 basic human movements: push, pull, reach, grasp and yield. Note how each movement feels. Deliberate motions enhance body awareness and connect you to your primary bodily power. These exercises can help release trauma stored in the muscles and joints, fostering a sense of ease and flow in both body and mind. Your body is yours! Let it do its most magical thing: move!
5. Dialogue with Body
This exercise invites you to engage with your sensations as way to understand how your body is communicating what it needs and how it can help support you. Sitting or lying down, send your focus toward the interior of your body. Let your normal exhale go wherever it wants in your body. Trust that your exhale knows where it needs to go. When you notice where your exhale is directed, send it your compassionate attunement. Take in everything about that part of your body, it’s shape, color, texture, temperature, any emotions, memories, or images that arise or any sensations like aches or releases. In your mind’s eye or out loud, say hello to this part of your body. Tell it, “I see you. I hear you. I am with you.” Then ask it what is needs or wants and let that part of your body respond. It may respond in words or sensations. Let the response live and exist with no judgement. Note how your feel. This practice helps to connect with your body’s resources and tune in to it’s messages and signals. It helps you develop an intimate and trusting partnership with your body, which combats the mental disengagement that can come with stress or anxiety. Foster a profound appreciation for the sensory experience of life!
Why Try Somatic Therapy?
These exercises offer a pathway to better understand and heal from the ways in which stress and trauma affect us physically. They promote a holistic approach to health, where mental peace is as important as physical comfort.
Further Somatic Therapy Exercise Reading and Resources:
- Monika Kirstein’s Guide to Somatic Therapy Exercises: Here, you’ll find more detailed practices for personal growth.
- Balanced Awakening’s Blog on Somatic Experiencing: Explore this site for practical examples.
- Psych Central’s Somatic Therapy for Trauma: Dive deeper with this resource for at-home trauma care.
- Johns Hopkins Medicine on Somatic Self-Care: Check out this page for professional advice on somatic practices.
Incorporating these exercises can be transformative, but remember, for complex trauma or mental health issues, it’s wise to seek guidance from a professional somatic therapist.