3 Step Somatic Self Care Practice Guide

Stress, anxiety, and the demands of daily life can leave us feeling overwhelmed and out of balance. Somatic self-care practices offer a powerful way to reconnect with ourselves and cultivate emotional resilience. By tapping into the body’s innate wisdom, we can begin to understand and address the deeper needs that often lie beneath our surface feelings.

In this post, we’ll explore a simple 3-step somatic self-care practice that can help you navigate your emotional landscape and foster personal growth. Whether you’re new to somatic therapy or looking to deepen your practice, these steps will guide you on a journey of healing and self-discovery. 

Step 1: Getting in Touch with Your Emotions and Sensations 

The first step in this practice is to cultivate awareness of your current emotional state. Find a comfortable seated position, close your eyes, and take a few deep breaths. Ask yourself: What emotion am I experiencing right now? It could be sadness, joy, anxiety, frustration, or something else entirely.

If you identify an emotion, take a moment to assess its intensity on a scale from 0 to 10. This simple act of tuning in allows you to acknowledge your feelings without judgment. If you don’t sense any strong emotions, focus on a noticeable bodily sensation instead.

Explore the chosen area by noticing its qualities—texture, temperature, shape, and size. For example, you might feel tightness in your chest or a heaviness in your stomach. Breathe into that area, and describe the sensation using adjectives. This practice helps ground you in the present moment, offering clarity and insight into what’s happening in your body. 

Step 2: An Exploration and Personal Reflection 

Once you’ve connected with your emotions or bodily sensations, it’s time to explore their origins. Reflect on when you last felt this way. Was it a recent experience or something from the past? Consider the context—who was involved and what events preceded that feeling.

This step is about uncovering the patterns that arise in your life. You might discover connections between past experiences, including trauma, and your current emotional state. For example, feelings of anxiety may stem from earlier experiences of loss or abandonment. Recognizing these links helps untangle the emotions that may be holding you back.

Keeping a journal to document your reflections can be a powerful tool. Writing not only helps clarify your feelings but also serves as a valuable instrument for ongoing self-discovery. 

Step 3: Reflecting on Deeper Needs 

In the final step, consider what your body and emotions are telling you about your deeper needs. Ask yourself: What do I truly need right now? It could be a need for connection, safety, emotional expression, or something else entirely.

As you reflect, pay attention to any sensations or emotions that arise. For instance, tightness in your shoulders might indicate a need for support or relief from stress. By acknowledging these needs, you empower yourself to take proactive steps toward fulfillment.

Conclude your practice by noting any changes in your emotional distress level. If you began with a high number, observe whether it has decreased. If not, consider integrating gentle breathwork, or reach out for support from a therapist or loved one. 

Embrace Your Journey 

Incorporating this 3-step somatic self-care practice into your routine can significantly enhance your emotional health. By engaging with your body and exploring your feelings, you create a pathway for healing and transformation.

If you’re in Vancouver and seeking professional guidance, consider exploring Somatic Experiencing therapy at Allium Clinic. We can help you deepen your understanding of your emotional landscape and support your healing journey. For more information on how somatic therapy can benefit you, book a consultation on the Allium Clinic website.

  Your journey toward emotional wellness begins with a single step!