Somatic Therapy Flash Cards

Somatic exercise for grounding

Somatic exercise for visualisation

Sit upright comfortably. Gently close your eyes. Breathe deeply. Slowly scan your body, and notice any sensations. Be aware of any thoughts you are having. When your mind wanders, focus on your breath. Gently open your eyes when you are ready. 1. 7 STEP body scan 2. 3. 4. 5. 6. 7. When distractions enter your mind, such as thoughts or feelings, take a moment to notice them without judgment. For example, if you are distracted by other obligations, notice and acknowledge to yourself: “I am thinking about my to-do list.” Manage Your Thoughts -After taking a moment to observe a thought or feeling, return your attention to the stream. Place your thought upon a leaf. You might imagine writing the thought on the leaf or attaching it in some other way. Place the leaf in the water and watch it float down the stream until it disappears. Do this exercise for 10-15 minutes. Somatic exercise for grounding

You can do this by going back to a time and place when you felt safe and happy. You could also come up with a new safe place that you haven’t experienced yet. Think about its colors, smells, and textures. Feel your body there and focus on how comfortable you feel.

You are connecting with your 5 senses in the present moment

Somatic exercise for visulization

LEAVES ON A STREAM During the leaves on a stream exercise, you will visualize yourself resting near a stream. Whenever thoughts enter your mind, you will imagine placing them atop a leaf, and watching as they float away. Find a quiet place, Sit or lie down. Close your eyes and begin taking slow breaths Imagine you are resting by the side of a stream. This scene can look however you like. Use all your senses to imagine what the stream and its surroundings look like, the sound of the water and other ambiance, the physical sensations, and anything else that comes to mind.