Somatic Therapy Flash Cards

Somatic exercise for self-soothing

Somatic exercise for self-soothing

DANCE IT OUT

sound toning Take a deep breath and on the exhale make a long "voooooo" sound. This vocalization has been researched to help regulate stress & calm the nervous system. Repeat 5-7 times. Try it with a partner for extra co regulation. Take a moment after to notice your internal sensations and any shifts that may have occurred.

This is free-form dancing. You do not need a planned routine. Turn on your favorite music and dance like no one is watching. Only Utilize movement as a pathway to healing, particularly for those navigating trauma focus on the present moment. Dancing engages with all your senses and uses rhythm, sound, and movement to release tension, and stress and engage the vagus nerve.

Somatic exercise for self-soothing

Somatic exercise for self-awareness

STANDING

Sit with your right side against the wall, with bent knees and your feet drawn in toward your hips. Swing your legs up against the wall as you turn to lie flat on your back. Place your hips against the wall or slightly away. Place your arms in any comfortable position. Stay in this position for up to 20 minutes. To release the pose, gently push yourself away from the wall. Relax on your back for a few moments. Draw your knees into your chest and roll onto your right side. Rest for a few moments before slowly moving into an upright position. legs on the wall

Simply stand and bring awareness to various muscles in your body. Stand up straight with your feet rooted and notice how your feet grip the floor. Try to contract and release those foot muscles. Take deep breaths and notice how your abdominal muscles expand and contract, bringing awareness to how this feels. Finally, scan your body from top to bottom, noticing how your different muscles feel, and especially any areas of tension.