Somatic Therapy Flash Cards

Somatic exercise for self-soothing

Somatic exercise for self-soothing

Find a comfortable and quiet space to sit in a chair or lie down on the floor. Feel your feet touching the floor and how they are being supported. Feel your hands resting on your lap, on top of the belly, or on the floor. Feel how your hands and arms are being supported. Feel your back is being supported by the chair or floor. Adjust your posture until you find yourself feeling completely comfortable and supported. Use your senses to connect with a pleasant sensation around you: Explore the colors, shapes, light and shades in the room around you Explore the fragrance in the room Feel the texture of your clothes, of the chair or the floor Listen to the sounds in the environment, those near and far Use your internal senses to connect with a pleasant sensation within you: Bring your attention to relaxed muscles Pay attention to the softness of your breath Feel the warmth and coziness of your body Draw your attention to each of those sensations for a few moments each time. Notice the physical and emotional comfort that they generate.

CHILD HOLD

Lie on your back with your knees bent. Pull your left knee toward your chest and hold it with your left hand. Place your right hand behind your head. Exhale and lengthen your spine as you lift your head to your left knee. Inhale and arch your back as you lower your torso down. Repeat this movement three times, then switch to your other side.

Somatic exercise for self-soothing

Somatic exercise for self-soothing

Find a comfortable and quiet space to sit in a chair or lie down on the floor. Place one hand below the opposite armpit and place the other hand on top of the opposite arm, between the elbow and the shoulder, hugging yourself. Draw your attention to the sensation of being contained. You might want to imagine as if you are hugging yourself. Pay attention to the physical sensations in your body around the areas you are touching. Explore the sensations on the hand under the armpit, like temperature and pressure. Explore the sensations on the skin and muscles of the arm being hugged by the other hand. Explore the sensations of feeling your arms across the chest. Connect to the emotional experience this creates within you, maybe you feel safe and contained. Keep exploring your physical and emotional experience, connecting to the pleasant sensations that arise.

Find a comfortable and quiet space to sit in a chair or lie down on the floor. Start by finding a comfortable position, either sitting on a chair or lying down. Place one hand on top of the belly and the other on top of the chest. While breathing normally, draw your attention to your breath. Feel the hands resting on top of your torso and explore how they move, rising and falling as you breathe in and out. Feel the warmth of your hands and explore what other sensations arise in your body. Gently try to soften and deepen your breath, allowing the belly and chest to expand freely. As you continue, pay attention to the emotional sensations that you might experience.