Somatic Routines For Deep Relaxation

Each lesson includes a gentle somatic movement practice, guided relaxation, and mind–body techniques designed to regulate the nervous system and release stored tension. The practices are done lying down on your bed and support a gradual shift from stress into a felt sense of safety and ease.

This course is for people who wake up stiff, sore, or tense in the morning, those living with chronic stress and global tension, anyone who finds it difficult to fully unwind in the evening, and highly sensitive people whose nervous system feels overactive at night.

Lección 1: Neck Movements For Deep Relaxation

In this first session, we focus on breathing and gentle neck movements to stimulate the vagus nerve and guide your body into deep relaxation. The vagus nerve runs down the front of the neck and plays a crucial role in calming the nervous system. By combining slow diaphragmatic breathing with mindful head movements, you’ll signal safety to your body, allowing tension to melt away.

Lección 2: Lower Back & Pelvic Relaxation

Tension in the lower back and pelvis can make it difficult to fully relax. This lesson focuses on gentle movements that release stored tension in these areas, helping your body transition into deep rest. We’ll start with spinal rocks to create a soothing rhythm through your lower back and pelvis, followed by knee drops combined with head movements to further stimulate the vagus nerve. These simple yet effective movements help your nervous system shift into a parasympathetic state, promoting deep relaxation.

Lección 3: Rocking & Circles

In this lesson, we focus on releasing tension in the hips and sacrum, areas that often hold onto stress and discomfort. Through gentle pelvic movements and rocking motions, we will calm the nervous system and encourage deep relaxation. These movements help to activate the parasympathetic nervous system, signaling your body that it’s safe to unwind, release, and prepare for a peaceful night’s sleep.

Lección 4: Full-Body Integration

In this lesson, you'll combine gentle movements from the previous lessons to promote relaxation throughout your entire body, allowing you to deeply unwind. The session closes with a soothing meditation focused on cultivating a sense of safety and security, helping you feel fully at ease and ready for full body relaxation. Use these lessons often and make them part of your nightly routine.

Reviews

Very interesting. Need to go through it all again in practice as usually I fell asleep before each session ended. Namaste 🙏

What a beautiful way to get comfortable and feel connected to your bed. It will be my nightly routine. Thank you for sharing it with us.