Somatic Resources for Healing and Resilience

What It Is: A simple exercise to anchor you in the present moment.

How to Use It: Stand or sit with your feet flat on the ground. Take slow, deep breaths and notice the sensation of your feet touching the floor—feel the texture, temperature, or any tingling. Imagine roots growing from your feet into the earth, connecting you to its stability. Spend 2-3 minutes here, breathing deeply. This is perfect for moments of anxiety or overwhelm, helping you feel steady and safe.

What It Is: A mindfulness practice to identify and release physical tension.

How to Use It: Lie down or sit comfortably in a quiet space. Close your eyes and take a few deep breaths. Slowly scan your body from head to toe, noticing areas of tightness, warmth, or discomfort without judgment. When you find tension, breathe into that area and imagine it softening with each exhale. Spend 5-10 minutes on this practice to reconnect with your body and release stress gently.

What It Is: A Somatic Experiencing technique to bring you back to the present.

How to Use It: Pause wherever you are and slowly look around. Notice five things you can see—colors, shapes, or objects that feel soothing (e.g., a plant, a favorite photo). Then, name three things you can hear, like a bird chirping or soft music. Finally, touch something comforting, like a cozy blanket. This 2-3 minute practice helps calm your nervous system by grounding you in the safety of your surroundings.

What It Is: A nurturing gesture to create a sense of safety and comfort.

How to Use It: Cross your arms over your chest, placing your hands under your armpits or on your shoulders—like giving yourself a gentle hug. Take slow, deep breaths, noticing the warmth and pressure of your hands. You can gently rock side to side if that feels soothing. Spend 1-2 minutes here to feel held and supported, especially during moments of emotional intensity.

What It Is: A Somatic Experiencing practice to shift between tension and ease.

How to Use It: Sit quietly and notice a part of your body that feels tense or heavy (e.g., tight shoulders). Then, find a place that feels calm or neutral (e.g., your hands resting softly). Gently shift your attention between these two areas: 20 seconds on the tense spot, then 20 seconds on the calm spot, repeating for 3-5 cycles. This helps your nervous system find balance, easing overwhelm without forcing change.

What It Is: A gentle way to connect breath and body for relaxation.

How to Use It: Sit or stand comfortably. Inhale slowly through your nose for a count of 4, raising your shoulders slightly. Exhale through your mouth for a count of 6, letting your shoulders drop and relaxing. Repeat this for five breaths, noticing how your body softens with each exhale. This practice, which takes just 1-2 minutes, helps release stress and invites a sense of calm through mindful movement.