A Somatic Reset For When You Feel Disconnected

For the days when everything feels heavy.
When you're distant, low on energy, or can't quite feel anything.
When it feels like you're floating, shut down, or just… not here.

This is a somatic audio practice to gently reconnect with yourself, through soft, body-led cues that invite sensation, and presence.

You'll be guided to:

-Ground when you're feeling off or far away
-Soften the fog and return to your senses
-Reconnect to your body without needing to talk or explain

There’s no expectation, no performance.

Let this be a moment to be with yourself: slowly, gently, fully.

Transcript

So if you press play on this audio,

Something probably feels like too much,

Too heavy,

Or too disconnected in you.

Or maybe it's both.

We're not going to try and fix that,

We are just going to explore this sensation,

Gently.

I will give you cues for movements,

But please remember that you don't need to move perfectly.

My cues are just an invitation to explore with your body.

And there is no right way to do this,

Only your way.

So close your eyes or soften your gaze,

Whatever feels best for you right now.

Take a soft breath in through your nose and a long exhale through your mouth.

Begin by sensing what's present.

What are you feeling emotionally,

Physically,

Even energetically.

See if you can gently rate the intensity of the sensation or emotion you feel.

And here again,

We are not judging anything here,

We are just noticing.

I invite you to give it a number from 1 to 10,

Where 1 is barely there and 10 is overwhelming.

And now take a breath and let that number go.

Let's start by wrapping your arms around yourself.

Let one hand land on the opposite shoulder or the upper arm and the other find your ribs or wherever it feels good.

Giving yourself a self hug here.

And now slowly shift your hands and try a different position.

So maybe you want to try and rest one hand on your neck or maybe on the other shoulder and play with the position of your hand down on your ribs,

Moving it further down or further up.

Just play around moving your hands and noticing what feels most nurturing,

How your hands can best support you.

Let your breath deepen slightly on your next exhale and begin to gently rock side to side in a slow and rhythmic movement.

Let it start small and let your breath move with you.

Let your body guide you as if it was leading you on this journey.

Let it feel supportive and nurturing.

Gently come back to the center and let your arms go,

Let them rest.

Can you feel the weight of your body being held by the chair,

The floor or the earth underneath you?

Notice your pelvis,

Your feet.

Let gravity hold you a little more.

Imagine yourself being really really heavy in that moment and let yourself be held by the earth.

And now imagine your body weight being really really light like a feather.

Now can you feel the middle of that in between lightness and heaviness?

Supported by the earth,

Supported by the ground underneath you.

Place your hands on your ribcage now,

One on each side.

Feel the shape of your breath as it moves.

Inhale through your nose,

Slow and wide.

Feel the ribs expand and exhale softly through the mouth.

Keep going.

Let the movement in your hands anchor you.

Let the breath bring sensation back.

Lovely.

And now gently release your arms and gently shake them.

Let the wrists be loose and circle them slowly.

Wiggle your toes,

Waking the feet and the hands up and reactivating the blood moving into the extremities of the body.

Now release your arms and let's reach your right arm overhead.

Create space in your right side.

Gently turn your right wrist as if you were screwing in a light bulb.

Explore the movement.

Notice what do you feel in your ribs,

Your waist,

Your arm.

Don't forget to breathe and slowly release.

Now let's lift the left arm and let's bring in the same movement and play with the same curiosity.

Let the left side of your body open.

Let the energy move and breathe.

Lovely.

Release your arm and come back to the center.

Feel your seat again,

Your feet.

Let your body be heavy and scan your body.

Where do you feel something?

So that something can be a sensation,

A feeling,

An emotion?

Is it warm,

Cold,

Tight or soft?

Is it expanding or contracting?

Can you give it a shape?

A color or maybe even a texture?

Place a hand over that area if you feel cold too and remember we are not trying to change anything here.

We are just meeting with that sensation,

That feeling.

So I invite you to breathe into that sensation and let your breath soften around it.

Exhale with a sound if that helps.

Let yourself feel the ground again.

Let gravity support more of you now.

And notice what has shifted,

If anything.

Whenever you're ready,

Let your eyes open slowly.

Let them wander around the space and maybe find one object or detail that calls for your attention.

Then find another one.

And now gently bring your hands to one spot on your body that wants to be held.

So this could be the crown of your head,

Your temples,

Maybe below your collarbones,

On the sternum,

The chest bone,

Maybe your feet.

Let your fingers gently hold this area that calls you the most and breathe into it.

You've just traveled through stillness,

Sensation and breath.

You stayed present with it and that is everything.

Come back to this anytime the world feels too much.

Thank you for practicing with me.

Reviews

Thank you Clara. It helped to lessen anxiety and stress. Now feeling so much calmer. Thank you so much. 🙏