Trauma is not just a psychological experience but also a physiological one! When we experience traumatic events, our bodies can hold onto the stress, creating physical symptoms and emotional blockages that persist long after the event has passed.
Somatic therapy can offer a way to address this by focusing on the body to release and heal trauma. Let's explore how you can use somatic practices to move trauma through and out of your body. Remember, we cannot destroy energy we can only transform it, and emotions are energy.
Understanding Somatic Therapy
Somatic therapy, derived from the Greek word "soma," meaning body, is an approach that emphasizes the connection between mind and body. It acknowledges that trauma can be stored in the body and that physical sensations and movements can be key to processing and releasing this trauma. Somatic therapy can include a variety of practices, such as mindfulness, body awareness, movement, and breathwork.
Five Somatic Practices for Moving Through Trauma
Body Awareness
The first step in somatic healing is developing an awareness of your body. This involves paying attention to physical sensations, tensions, and areas of discomfort or numbness. By becoming more attuned to these signals, you can begin to understand where trauma is stored and how it manifests physically.
Explore: Spend a few minutes each day doing a body scan. Close your eyes and mentally scan from your head to your toes, noticing any areas of tension, pain, or numbness. Acknowledge these sensations without judgment. Name these sensations with describing words. Focus on the "what" not the "why."
Grounding Techniques
Grounding techniques help you connect to the present moment and your physical body, providing a sense of safety and stability. These techniques can be particularly useful when you feel overwhelmed by traumatic memories or emotions.
Explore: Practice grounding by focusing on your feet. Stand or sit with your feet flat on the ground. Feel the contact between your feet and the floor, noticing the sensations. Imagine roots growing from your feet into the earth, anchoring you firmly in the present moment.
Breathwork
Breathing exercises are a powerful tool in somatic therapy. Deep, intentional breathing can help regulate the nervous system, reduce stress, and release pent-up emotions.
Explore: Try diaphragmatic breathing. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to expand as you fill your lungs with air. Exhale slowly through your mouth. Repeat for several minutes, focusing on the rise and fall of your abdomen.
Movement and Expressive Arts
Movement can help release trauma stored in the body. This can include gentle exercises like yoga, tai chi, or more expressive forms of movement such as dance. The key is to move in ways that feel natural and freeing to you.
Explore: Engage in free-form dance. Put on some music and allow your body to move however it wants. Let go of any need to look a certain way and focus instead on how the movement feels. This can help release stored emotions and tension. You can even start with just shaking your body!
Mindfulness and Meditation
Mindfulness practices can help you stay present and cultivate a compassionate awareness of your body and emotions. Meditation can also aid in processing trauma by providing a safe space to explore difficult feelings.
Explore: Practice mindfulness meditation. Sit comfortably and close your eyes. Focus on your breath, noticing the sensation of air entering and leaving your nostrils. When your mind wanders, gently bring your focus back to your breath. Start with a few minutes each day and gradually increase the duration.
The Role of a Somatic Therapist
While self-guided practices can be beneficial, working with a trained somatic therapist can provide deeper healing. A somatic therapist can guide you through explorations tailored to your specific needs, offer support and validation, and help you navigate intense emotions that may arise during the process.
Lastly,
Healing through trauma is a journey that involves both the mind and body. Somatic practices offer a holistic approach to moving trauma through the body, allowing you to release stored tension and emotions. By incorporating body awareness, grounding techniques, breathwork, movement, and mindfulness into your routine, you can begin to heal and find greater peace and well-being.
Remember, it's important to approach this work with patience and self-compassion. Trauma healing is a gradual process, and it's okay to seek support from a therapist or support group as you navigate this path. Your body holds the wisdom to heal, and through somatic practices, you can tap into that innate power and move towards a more balanced and healthy life. The best way to heal trauma is to go slow.
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