Five Somatic Experiencing exercises that you can practice to help release tension, regulate the nervous system, and promote healing:
Tracking Sensations: Start by sitting or lying down in a comfortable position. Close your eyes and take a few deep breaths to center yourself. Slowly scan your body from head to toe, paying attention to any sensations you notice. It could be tension, warmth, tingling, or anything else. Don't try to change anything; simply observe. This exercise helps you become more aware of bodily sensations and promotes a connection between your mind and body.
Pendulation: Pendulation involves shifting your attention between areas of tension or discomfort and areas of comfort in your body. Begin by focusing on a tense or uncomfortable sensation. Allow yourself to fully feel it for a few moments. Then, intentionally shift your attention to an area of your body that feels comfortable or neutral. Spend a few moments there before returning to the tense area. This practice helps prevent overwhelming sensations and promotes a sense of safety and grounding.
Slow Motion Movement: Choose a simple movement, such as raising your arm or turning your head. Perform the movement in slow motion, paying close attention to the sensations and feelings that arise as you move. Notice the nuances of the movement, the muscles involved, and the changes in sensation. This exercise helps you become more present in your body and fosters awareness of how movement can impact your nervous system.
Grounding with Touch: Find a comfortable seated or standing position. Place your hands on a supportive surface, such as a table or your thighs. Gently press your palms into the surface and notice the sensation of touch. Feel the support beneath your hands. As you press, notice the points of contact between your hands and the surface. This exercise helps you connect with the present moment and the physical support around you.
Breathing Awareness: Sit or lie down in a comfortable position. Close your eyes and focus on your breath. Pay attention to the rise and fall of your chest and abdomen as you breathe in and out. If you notice any areas of tension or discomfort in your body, imagine sending your breath to those areas with each inhale, and as you exhale, imagine releasing any tension or discomfort. This exercise helps you regulate your breath and promotes relaxation.
Remember that Somatic Experiencing exercises are meant to be gentle and non-invasive. It's important to approach these exercises with self-compassion and patience. If you're new to somatic practices or have a history of trauma, I would love to connect with you so I can guide you through these exercises in a safe and supportive manner.
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