Have you ever wished you could regulate your emotions more effectively? Imagine being able to tune into your body’s sensations, respond to challenges with clarity and creativity, and avoid impulsive reactions. If this resonates with you, you’re in the right place.
In this blog, we’ll explore how somatic practice can empower you to improve emotional regulation and connect more deeply with your body.
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The Role of Somatic Practice in Emotional Regulation
You might have heard me talk about somatic practice in previous blogs and videos. This approach involves using your body’s cues to help regulate emotions and improve your overall well-being.
The term soma means body, and somatic practices focus on how physical sensations can guide emotional awareness. By tuning into these sensations, you can identify emotions, understand their impact, and choose thoughtful responses instead of automatic reactions.
How to Perform a Somatic Practice for Emotional Regulation
Find a comfortable seat or lie down—whatever feels most natural to you. Choose a place that feels quiet, safe, and supportive.
Once you’re settled, gently close your eyes if it feels right. Allow your body to relax as you bring your awareness to your breath.
Let yourself fully arrive, settling into your body and your breath. Take a deep, full inhale, allowing your abdomen to expand completely. As you exhale, soften into your body. Be still, be silent, and simply be present in the moment.
Focus on your breath, noticing the subtle rise and fall of your chest. Observe the pause between each inhale and exhale. Feel your rib cage gently expanding and contracting. Notice your chest rising and falling, and allow your breath to move fully into your abdomen. Feel the gentle pressure extending all the way down into your pelvis. With each exhale, soften everything—letting go of any tension.
This deep, slow breathing is essential for calming your nervous system.
Performing the Somatic Practice for Emotional Regulation Continued…
Now, begin to gently scan your body, noticing what comes up for you. What physical sensations are present? Is there pain or tension anywhere? Perhaps you feel the temperature of your skin—whether it’s warm or cool. Maybe you notice the feeling of your clothes lightly resting against your skin.
Bring your awareness to the soles of your feet and, from there, slowly scan your body upward toward your head. Notice what arises during this process. Move through this practice with curiosity, without judgment or labeling. Simply observe what is and allow yourself to be a compassionate witness.
As you scan your body, bring attention to specific areas: your knees, hips, pelvis, and abdomen. Notice if there’s any tension being held there. Continue upward to your chest, torso, arms, and hands. Shift your focus to your neck and shoulders, then to your face and head.
As you complete this scan, notice if any emotions are surfacing. Rather than labeling the emotion, such as anxiety, focus on the physical sensations that may accompany it. Perhaps there’s tension in your chest, a faster heartbeat, quicker breathing, or tightness in your pelvis.
Simply notice the emotion and the sensations associated with it, observing without judgment. Stay present with whatever arises.
Take your time as you move through your body. There’s no rush—simply notice, observe, and allow yourself to be fully in the moment.
Next Steps
If you found this helpful, check out our other blogs and videos on neck pain.
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