Have you ever felt so disconnected from your body that it seemed like it was speaking a language you couldn’t understand? I know that feeling well. For years, I didn’t realize how much tension I was carrying or how deeply my body was holding onto experiences I thought I had moved past. When I discovered somatic experiencing, I found the path to a gradual, tender process of learning to listen and trust my body again.
Somatic experiencing helps your nervous system release stored tension and find safety in the present moment. These gentle exercises have been powerful tools in my own healing journey. Remember, there’s no “right” way to do this—your body knows best, so explore what feels right for you.
What we will cover in this blog:
1. Rooting: Starting Where You Are
Rooting has been my go-to practice for reconnecting when life feels overwhelming. It’s a way to remind your body and mind that you’re here, in this moment.
To try this, place your feet firmly on the floor and take a few deep breaths. Notice the sensations in your feet—the pressure, the texture beneath you, maybe even a subtle warmth. Let yourself tune into these sensations without needing to change them. It’s okay if your mind wanders; just gently bring it back to your feet. What do you notice?
2. Orienting: Using Your Senses to Find Safety
Orienting has been a gentle way for me to connect with my surroundings and feel safe. This practice is about using your senses to ground yourself in the present.
Start by slowly looking around your space. Notice the colors, textures, and shapes. Can you name a few objects that feel comforting or neutral? Perhaps it’s the softness of a pillow or the sound of a clock ticking. There’s no rush—take your time. How does it feel to simply notice without judgment?
3. Pendulation: Balancing Activation and Rest
This practice has taught me so much about the natural rhythms of my body. Pendulation is about gently shifting your focus between areas of tension and areas of ease.
Begin by noticing a part of your body that feels tight or uncomfortable. Take a moment to observe it without trying to fix it. Then, shift your attention to a part of your body that feels more neutral or pleasant. Maybe it’s the sensation of your breath or the warmth in your hands. Shift your attention back and forth between these areas at your own pace, like the gentle swing of a pendulum.
4. Voo Sound: Resonating with Your Nervous System
The Voo sound has been one of my favorite ways to calm my nervous system. It’s a simple yet powerful practice that engages the vagus nerve.
Take a deep breath in, and as you exhale, make a low “Voo” sound, letting it resonate in your chest. Feel the vibration and notice any shifts in your body. You can repeat this a few times, pausing in between to observe how you feel. It’s okay if the effects are subtle—every little shift matters.
5. Self-Holding: Offering Comfort to Yourself
Self-holding has become a deeply nurturing practice for me, especially during moments of stress. It’s a way to offer yourself the kind of care you might give to someone you love.
Cross your arms and gently hold your shoulders, or place one hand on your chest and the other on your belly. Feel the warmth and pressure of your hands. Notice your breath moving beneath them. Let this be a moment to simply be with yourself, offering compassion and presence. What does your body need at this moment?
_______________________________________________________________________________
Healing is not about perfection or quick fixes—it’s about small, meaningful steps toward wholeness. These somatic experiencing exercises are invitations to reconnect with your body, one moment at a time. Trust that your body knows the way, and allow yourself to move at your own pace. You are doing beautifully.
If you’re curious about exploring this work more deeply, I’d love to support you.
