SOMATIC THERAPY

When we experience psychological trauma or physical trauma, and it is not addressed, post-traumatic stress and the effects from other mental health conditions can cause us so much psychological pain, that we can also carry this pain and trauma physiologically which does not only cause physical pain but can lead to chronic illness such as chronic fatigue syndrome and other challenges.

Somatic therapy is a type of therapy which considers our whole self and acknowledges the interconnectedness between both body and mind as a whole.

Therapists who practice somatic body psychotherapy believe a person’s inner-feelings impact their physical form – they use mind-body exercises to release pent-up trauma from the mind through body.

Somatic therapy recognises that trauma can manifest physically as bodily sensations like muscle tension or dissociation. Its techniques use those sensations to process stuck traumatic energy and restore connection within the body and mind. The goal is to gently release these trapped burdens or blocks. Grounding, visualisation, and body scans are examples of techniques that calm the nervous system and bring back a sense of connection. With regular practice, somatic therapy techniques can relieve lingering anxiety, dissociation, and other trauma symptoms. They facilitate deep healing by helping you reconnect and retune into both your physical and mental selves.

Some somatic techniques you can expect to explore are:

Grounding Techniques

  • Grounding techniques are a powerful somatic healing exercise. They anchor you to the present moment when painful memories or anxiety arise by activating the senses to connect your mind back to your body.

    Some examples include:

    Walking slowly, feeling your feet connect with the ground, and noticing each step’s sensation.

    Running cool or warm water over your hands and focusing on the temperature and how it soothes you.

    Hugging yourself gently or wrapping in a soft blanket or grounding sheet. These provide physical comfort and connect you to the Earth’s energy.

    Use grounding sheets or mats that connect to the electrical outlet in your home to absorb the Earth’s energy.

    Stroking a pet’s fur and tuning into the warmth and texture.

    Squeezing a stress ball and concentrating on just the pressure.

    Listening to calming music and letting the melody soothe you.

Mindfulness

  • Mindfulness is the cognitive skill, usually developed through meditation, of sustaining meta-awareness of the contents of one’s own mind in the present moment.

    Mindfulness derives from sati, a significant element of Hindu and Buddhist traditions, and is based on Zen, Vipassana, and Tibetan meditation techniques.

    Mindfulness is a way to practise moving away and escaping from our busy day to day lives, and remind us to breath, observe the beauty around us and be in the moment.

    Mindfulness can be done anywhere, and can be on a walk with the dog, or cooking dinner, or simply talking ourselves to a quiet place, closing our eyes and focussing on what we can hear, our breath and what’s going on in our bodies.

Guided Meditation

  • When starting a meditation practice, the first question to ask is if you want it to be guided or unguided. The preference is going to differ from person to person, but before deciding what best suits you, it’s worth exploring what each option involves.

    Guided meditation describes a type of meditation led by a teacher, in person or via audio or video.

    When starting out, having an expert lead you through the basic steps of your meditation practice is recommended. Whatever skill we are learning in life, having an experienced teacher we can trust and relate to is important. But when it comes to exploring the intricacies and subtleties of the mind, it is not just important but essential.

    It’s always a good idea to first understand what we’re trying to achieve through meditation before we embark on what is a journey of a lifetime.

    In a traditional meditation, meditation students are first taught how to view the contents of the mind and how best to approach the different exercises, to know how to get the best from their practice.

    Next, they are taught how to practice meditation, to become more proficient. Then comes the integration - learning how to fold the calm and clarity developed during meditation into everyday life.

Visualisation

  • Visualisation is a proactive practice where you engage with positive mental images, initiating healing and tranquillity for your body and mind.

Body Scanning

  • Body scans are an awesome somatic healing exercise to boost self awareness and relaxation. Slowly moving your attention through different areas of your body helps you notice and let go of tension or discomfort.

    Here are some body scan tips I like to share with my clients:

    Start by wiggling your toes a bit before you begin. This brings awareness to your feet first.

    Then, gradually move focus upwards, spending time noticing how each body part feels. Don’t rush.

    Pay extra attention to any tight or strained areas. Imagine tension melting away with each long, deep breath out.

    Visualise warmth or golden light moving through your whole body, helping you feel at ease. What does that look like in your mind?

    The key is being patient and non-judgmental with yourself. Even 5 minutes of daily body scans work wonders, but it takes consistency.

    Over time, you’ll get better at releasing physical and mental tightness through this soothing practice. Give it a try!

Breathing Techniques

  • Conscious breathing is super powerful for calming the nervous system and feeling centered.

    Mindfulness breathing helps you stay present instead of getting carried away in anxiety or emotion.

    Here are some ideas:

    Envision stress leaving with each long exhale. Inhales bring in relaxation and peace.

    Try box breathing – inhale for 4 counts, hold for 4, exhale for 4. The equal intervals are so centering.

    Practice belly breathing to engage the diaphragm. Place hands there to feel it expand with inhales.

    Deep breathing works wonders. Start with 5-10 minutes daily and build up from there. Be patient with yourself as you learn.

Body Movement Techniques

  • Gentle movement is amazing for harmonising your body and mind. It releases stored tension, so you feel more at home in your skin.

    Therapeutic yoga postures tune into the body. Move thoughtfully, not forcefully.

    Free dance to express emotions in a judgment-free way. Let your body be your guide.

    Targeted stretches for tight areas. Tension melts away with breath and gentle movement.

    Shoulder and neck rolls to relieve tension from hunching over screens and desks.

    Shaking out the body for 30 seconds to a minute to clear stuck tension. (Yes, it sounds weird, but it really helps!)

    Jumping jacks or jogging on the spot to get energy moving again.

    Walking meditations are where you consciously notice each step and sensation. Being in nature adds peace.

    Make sure to start slow and focus on how movements feel, not perfect form. Over time you’ll feel more balanced and integrated.

Self-regulation Techniques

  • While all somatic exercises cultivate self-awareness and regulation skills, some practices specifically target building emotional control and resilience.

    Self-Regulation Techniques That Complement the Holistic Toolkit

    Mindfulness meditation to strengthen present moment focus and awareness.

    Breathwork exercises to modulate the state of mind and manage stress.

    Guided visualisations to consciously calm the nervous system.

    Soft belly breathing to “rest and digest” versus “fight or flight.”

    Tracking triggers and responses to understand reaction patterns.

    The key is learning to remain flexible yet grounded when faced with life’s ups and downs. Self-regulation skills help you roll with the punches.

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“Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.”

— Rumi