Quick Somatic Regulation Practices

Ease anxious energy with 3 quick somatic regulation practices. These simple but effective techniques are a great addition to your self-care toolkit. Feel the difference after this sequence of gentle swaying, the playground twist, and the cross-shoulder sweep.

Transcript

Let's get started with some somatic regulation practices. These are really great when you find there's a buildup of internal energy, Maybe an anxious quality that you're experiencing. It may be tempting to think that the thing you should do is really be calm and still and quiet. But I found often in my work as a somatic therapist and as a yoga teacher that that actually makes it worse. So instead, I'm going to invite you to help sequence some of that anxious energy. So we'll do a few simple practices, Starting with just swaying. So you can take your feet a little wider apart. If you prefer to do this in a chair, You can just sway side to side in a chair. And this is something that we naturally do to regulate. You might find if you're nervous or if you're like, If you imagine someone holding a baby, What do we do to calm babies? We sway. So just sort of let yourself do a little sway. You can even let your head come into this movement a little bit and just notice how does that feel to sway? Take a few moments to oscillate your awareness inward and feel what is the impact of swaying on the body, On the nervous system. And we'll add in a little twist. So this is another one of my favorites. So all you do for this is just lean over to one foot and you let your arms kind of swing. I call this the playground twist, As I'm sure I did this on the playground as a kid. So you're just giving yourself a light tap on the opposite hip and shoulder. Your head can come into it in whatever direction you like. But just observe how this takes the sway and adds a little spiraling. Notice what this feels like. Tune into all the sensation, Including the sound. What's it like to hear that light little love tap you're giving yourself? Okay, Then start to slow down your playground twist and stop initiating the movement, But let your arms keep going until they stop. Stand right here and observe. Notice the beating of your heart. Notice your inner state. And how that. Activate it a little bit. Take a breath. And then finally, You'll do the cross shoulder sweep, Taking your hands to opposite shoulders. Just going to take your arms up and down, A light touch on your arms. Shoulders, Hands can go up and down or just down. It's up to you. Just feel how this simple soothing touch brings a quality of care and compassion. One or two more times at your own pace. As we close, If you like, You can place your hands at your heart, Just stacking one hand on top of the other. Noticing how that feels. Or just visualize this gesture. Observe the impact of these brief somatic regulating practices and just take another moment here. See what's happening for you right now. As you feel ready, You can let your gaze lift, Releasing hands if they're there. Thank you so much for joining me, And I encourage you to use these somatic regulating practices anytime. When you need a chance to come back into connection with yourself and into a place of well-being.