Somatic Meditation, Somatic Tools, Somatic Exercises, Somatic Therapy…These terms are buzzing around all over the internet and social media? Why? What do they mean? And why do you need to know? Let’s dive in and find out what all the hype is about.
When you enter into the world of somatic practices and meditation, you will find a powerful practice that brings together mind and body to heal trauma, restore wellness, and deepen your life’s experience. It is an ancient practice recently re-emerging in popularity that has profound effects on the mind-body connection. It serves as a gateway to heightened self-awareness, encouraging individuals to explore and address their physical and emotional needs- for stress management, building emotional IQ and resiliency. There is an increase amongst Therapists and Clinicians using somatic therapy for deep seated work such as- past trauma healing, posttraumatic stress disorder and managing symptoms of chronic pain, anxiety, and depression. This article will uncover the essence of somatic practice in meditation, it’s history, benefits, techniques, and the latest scientific research supporting the use of these methods.
What is Somatic Meditation?
The term “somatic,” derived from the Greek word “soma,” refers to the body in its wholeness – including physical, emotional, and spiritual dimensions. Somatic meditation, therefore, provides a pathway towards holistic health and wellness.
Somatic meditation involves mindful attention to the body’s inner sensations, feelings, and movements. Unlike traditional forms of meditation that focus solely on the mind, somatic meditation emphasizes the embodiment of awareness. It urges us to listen deeply to the wisdom our bodies have to offer. It helps develop the conscious mind’s ability to tune into what’s happening in the body, connecting the mind to the actual felt experience of emotions in the body. Cultivating this ability is exceptionally beneficial for exploring a deeper understanding of your life’s experiences, and how they affect your mental and physical health- and can allow one to disentangle the complex realm of experienced trauma with greater compassion and understanding.
The History of Somatic Meditation
Somatic meditation has it’s roots in ancient Buddhist traditions. Prominent Tibetan Buddhist teacher, Reginald Ray, is credited with popularizing somatic meditation in the West. Ray believed in the transformative power of the body, emphasizing that true enlightenment comes from a deep understanding and appreciation of our bodily experiences. His book titled Somatic Decent, teaches how to connect with our body’s innate intelligence. He emphasizes that within the practice of ‘somatic descent’, it becomes apparent that the body consistently communicates potential responses, directions, or actions required in various situations. He highlights the body as a reliable and fundamental practical resource for decision-making in our daily lives. Somatic meditation shares common ground with other popular mindfulness-based techniques you may have heard of, such as yoga and Tai Chi. These practices all advocate for cultivating a strong mind-body connection to enhance wellbeing and spiritual growth.
Somatic Experiencing: Healing Through The Body
Somatic Experiencing (SE) is a holistic therapy approach for healing trauma and stress disorders. Trauma can be stored in our cells as a result of the profound impact it has on our physiological and psychological systems. How that effects each individual is different, and how to heal from the effects of our experiences is the focus of somatic therapy tools. Somatic therapy has yet to match the level of understanding, utilization, and research validation achieved by cognitive behavioral therapy (CBT) techniques, according to insights from a Harvard expert, but the enduring success of the book “The Body Keeps the Score” on the New York Times bestseller list for more than four years underscores a growing public awareness of the deep impact of trauma. And likewise, the efficacy of somatic tools as a profound healing method are on the rise. The practice involves noticing and tracking body sensations to help the nervous system regulate itself following traumatic events. Rather than focusing on the traumatic event itself, somatic experiencing facilitates inner focus of physical sensations that are related to unresolved trauma. There is a notable study titled “Somatic Experiencing: Using Interoception and Proprioception as Core Elements of Trauma Therapy” by Peter Payne, MSc, Peter Levine, PhD, and Crane-Godreau, MA, PhD, published in Frontiers in Psychology posted here by the National Institute of Health. This paper discusses the theoretical background, as well as preliminary research supporting somatic experiencing.
The Science Behind Somatic Meditation
Scientific research supports the effectiveness of somatic meditation in promoting mental and physical health. Studies indicate that this practice can decrease stress, anxiety, and depression, while enhancing emotional regulation, pain management, and overall well-being. These benefits are achieved by tapping into the body’s inherent wisdom. By bringing awareness to physical sensations and emotions, we can initiate a cascade of positive physiological responses. The activation of the parasympathetic nervous system, also known as the “rest and digest” system, promotes relaxation, reduces stress hormones, improves digestion, and boosts immune function.
Benefits of Somatic Meditation
Somatic meditation has far-reaching benefits that promote emotional well-being, aid pain management, enhance mindfulness and self-awareness, and reduce stress and anxiety.
Emotional Well-Being
One of the benefits of somatic meditation is the promotion of emotional resilience. Through this practice, individuals learn to confront, rather than suppress, their emotions. They become more attuned to the sensations in their bodies associated with different emotions, allowing them to identify and acknowledge what they are feeling.
By consciously exploring and experiencing these emotions within the body, practitioners can begin to understand the underlying causes and triggers of their emotional states. This process of introspection and self-awareness helps in processing and releasing stored emotions, and processing trauma that may have been lingering within.
As individuals engage in somatic meditation and develop a deeper understanding of their emotions, they often experience an increase in emotional intelligence. Emotional intelligence refers to the ability to recognize, understand, and manage one’s own emotions, as well as effectively navigate and respond to the emotions of others. Heightened emotional intelligence facilitates improved relationships, as individuals become more empathetic, compassionate, and adept at communicating their own emotions.
Moreover, somatic meditation can contribute to overall life satisfaction. By actively engaging with and processing emotions, individuals are better equipped to handle stress, setbacks, and challenges. They develop resilience and adaptability, which can lead to greater contentment and a sense of fulfillment in various aspects of life.
Pain Management
Engaging the conscious mind through somatic meditation involves observing pain without judgment, creating a compassionate and non-reactive relationship with the experience. By developing this ability, individuals can identify patterns, triggers, and underlying emotional factors that contribute to their chronic pain. Through the conscious mind’s active involvement, somatic meditation offers an opportunity to explore and address the root causes of pain, leading to long-term relief and healing.
By cultivating a greater understanding of the mind-body connection, individuals can learn to harness the power of their conscious mind to modulate pain perception and promote overall well-being. Ultimately, somatic meditation empowers individuals to develop a more harmonious relationship with their bodies and live with greater ease and vitality.
Enhanced Mindfulness and Self-Awareness
Somatic meditation goes beyond simple relaxation techniques by cultivating a profound sense of mindfulness and self-awareness. It leads to developing a deep connection to the present moment, immersing one in the rich and vivid reality of their somatic experience. This heightened state of perception allows for the observation of bodily sensations, thoughts, and emotions with a clear and non-judgmental perspective.
As individuals delve into the present moment through somatic meditation, they become more attuned to the profound reality of their own existence. This level of consciousness empowers them to make conscious decisions that support their overall well-being and personal growth. By tuning in to their body’s signals and insights, they are better equipped to make healthier lifestyle choices and navigate life with intention and purpose. My personal somatic practice has allowed me to develop a sincere level of self-acceptance, and a greater capacity to live my life from a place of authenticity.
Somatic meditation offers relief and alleviates stress and anxiety, nurturing a more peaceful and harmonious state of being. When practiced regularily, the mind becomes still and receptive, opening up to a vast expanse of realization. Within this open awareness, the body and mind unwind, finding calm and safety to allow for the release of built-up stress and the soothing of anxious thoughts and emotions. If thoughts or emotions become too overwhelming, deep trauma healing is needed, and it is always important to work with an experienced practitioner.
Using somatic meditation regularly, induces a profound relaxation response via the parasympathetic nervous system, that counteracts the detrimental effects of stress on the body and mind. This practice acts as a sanctuary, providing respite from the demands and pressures of daily life. By consciously entering this serene state, individuals can tap into the healing power of the present moment, experiencing a deep sense of tranquility and restoration.
Techniques to Get Started with Somatic Meditation
There are several somatic meditation techniques you can incorporate into your daily routine to enhance your connection to your body and boost your overall well-being. It is important to set yourself up to win to ensure you have a deep and enriching experience. When I try to jump into a meditation when my mind is in high beta mode, from work, parenting or daily demands, I have a difficult time quieting the chatter in my mind to really get in touch with my inner world. With our busy lives, most of us don’t have all day to lay in meditation, well, I know I don’t! So I find my best results when I take a quick minute to prepare my mind, body and space. I lay out my accupressure mat, turn on my salt lamp, put on my noise cancelling headphones, and get under my weighted blanket. This way, I know I will have an amazing meditation experience, and I always come out feeling refreshed, relaxed and flowing with great ideas.
Body Scan
The body scan is a common somatic meditation technique. It involves progressively moving your awareness through different parts of your body, noticing any sensations or feelings that arise.
Breathing Techniques
Focusing on your breath can act as a bridge between your body and mind. Pay attention to how your breath moves through your body, affecting your heart rate, stomach, and overall body sensations.
Embodied Awareness
This technique involves acknowledging and accepting every physical sensation and emotional feeling in your body without judgment. This practice cultivates a deep sense of embodied awareness.
If you’re looking for some guidance to get you started on your somatic meditation experience, check out Sukie Baxter from Whole Body Revolution has some amazing videos to support your journey. Here’s one of hers I love.
Conclusion
Somatic meditation, with its roots in ancient traditions and its effectiveness supported by modern science, offers profound benefits for mind-body harmony. From medical and holistic practitioners to yogi’s and all forms of alternative healers- I’ve seen incorporation of somatic methods in all these practices. With these therapies on the rise, I think we can expect to see an increase in reports and benefits from personal experiences all over our social media. These practices can enhance the quality of our lives by enabling us to tune in to our bodies, fostering emotional resilience, alleviating physical discomfort, enhancing self-awareness, and promoting overall wellbeing. If you’re looking for a profound and deep approach to personal growth and wellness, somatic meditation may be the path you’ve been seeking. Taking this step on your journey will uncover the incredible power that lies within your body— In my opinion, a truly positive and empowering experience awaits you.
