For The Hard Days: A Somatic Practice To Feel Supported

This gentle somatic practice offers support for hard days and heavy emotions. With body-based awareness, compassionate presence, and simple supportive touch or movement, you’ll be guided to gently connect with what’s here—without needing to fix or change it. Whether you’re moving through grief, stress, heartbreak, illness, or simply a difficult moment, this practice invites you to slow down, feel supported, and meet yourself with tenderness and care.

Music composed by Christopher Lloyd Clarke

Transcript

Welcome to this gentle,

Somatic practice,

Here to support you through hard days and heavy feelings.

I imagine if you were here right now,

You might be going through a tough time,

And I'm really glad you made your way here.

Whatever you're feeling,

Whatever you're carrying,

There's space for it in this practice.

Before we begin,

I invite you to settle into a comfortable space in whatever position feels most comfortable to you.

Maybe even bring in some additional pieces of comfort,

Maybe a pillow or a blanket,

Or anything that helps you feel a little more at ease.

Or,

You could even visualize an ideal space for yourself.

Just take some time to get settled.

You might close your eyes,

Or keep them open with a soft gaze,

Whatever feels best.

Taking a moment to sense into the comfort you created,

Even if it's just 1 or 2 percent more comfortable,

Just noticing it.

And know that this time is just for you,

To slow down,

To pause,

And to meet yourself right where you are.

I invite you now to take a moment to acknowledge what is present for you.

You might place a hand on your chest if that feels right,

And gently ask,

What wants my attention right now?

Gently notice without going into any story or judgment,

And without trying to fix or figure anything out,

Almost like taking a gentle snapshot,

Simply noticing what's here.

And now,

If it feels okay,

Begin to notice what emotion or emotions might be present.

Just taking some time to name the emotion and allowing some space for whatever is here.

I invite you now to bring your attention to where this emotion might be living in your body.

You might ask,

Where in my body do I feel this?

And once you've found a place,

Or even a general area,

Begin to sense into the qualities of any sensations that may be there.

Maybe pressure or heaviness,

Tightness or constriction,

Or maybe an aching or queasiness,

Emptiness or numbness.

Whatever you notice,

Allow it to be just as it is.

And now,

If it feels okay,

Begin to connect with this emotion or the sensation in your body as if it were a person or a part of you that just wants to be seen.

You might offer a few simple,

Compassionate words,

Maybe something like,

I see you,

I hear you,

I'm here with you.

Use whatever words feel right to you.

And now,

Take a moment to offer some gentle validation to what you're feeling,

Acknowledging that what you're feeling is real and true for you in this moment.

This might sound something like,

You're allowed to feel this way.

It makes sense that you feel this way.

What you're going through is really hard.

Use whatever phrase feels right to you in this moment.

And now,

Begin to explore how you might offer yourself a little support in this moment.

This might be placing a hand on the area where you're feeling the emotions or sensations,

Or gently wrapping your arms around yourself.

You might let your body sway gently side to side,

Or find a soothing rhythm like a soft rocking motion.

Just checking in to see what your body might need in this moment.

And now,

You can also offer yourself some kind,

Reassuring words.

Maybe something like,

I'm here with you.

You're doing your best.

I've got you.

Use whatever words feel most comforting to you in this moment.

And now,

Take a quiet moment to ask yourself,

What do I need right now?

This isn't about finding something to fix how you feel.

It's about sensing what might support you best in this moment.

Maybe what you needed was simply this pause,

This time to be with yourself.

Or maybe something else is coming up.

You might notice something like,

I need to rest.

Or,

I need to go outside.

I need to ask for help.

Or,

I need to reach out to a friend.

Or,

Just really taking some time to see what comes up for you.

What do I need right now?

And as we begin to close,

Take a moment to thank yourself for showing up,

For being with what's here,

For the support and the insights that you may have experienced.

And how beautiful it is that you chose to care for yourself in this way.

When you feel ready,

Begin to come back to the space around you.

Maybe with a soft movement,

A stretch,

Or the opening of your eyes if they were closed.

This practice is always here for you.

And you are always here for you.