6-Minute Somatic Practice For Presence & Clarity

This short somatic practice helps you reconnect with your body and return to presence within just a few minutes. Gentle breath and awareness cues support nervous system regulation and release internal tension. Perfect for moments when you feel overwhelmed, scattered, or disconnected. A simple invitation to come back to yourself with more clarity and ease.

Transcript

Hi and welcome to Guided by Sarah.

Let's just begin slowly today,

Taking a moment just for yourself.

Let's begin by feeling your breath exactly as it is right now.

No need to deepen,

No need to change anything.

Simply noticing in and out.

Soft and natural.

And as you just continue breathing naturally,

Let yourself drift back into your body now.

Just a little.

Away from the outside world and closer to what's happening inside.

Maybe you notice some tightness,

Some tension.

Maybe there's softness.

Maybe there's nothing in particular.

Whatever you find is perfectly okay.

It is welcome here.

Just notice with gentle curiosity what's happening right now.

Now feel the support beneath you.

The way your body is held.

The weight in your hips.

Your feet resting into the ground.

And if your body wants to move,

If it wants to stretch,

If it wants to shift,

If it wants to let out a sigh,

A yawn,

Follow that impulse.

Let your body show you what feels good right now.

Let your nervous system unwind naturally.

And when you do feel a little more here,

A little more in the moment,

A little more present,

Then let your awareness slowly widen to include the space around you.

The space in front of you.

Behind you.

To your sides.

Above.

And below.

Just softly sensing the room you're in right now.

And notice if maybe your nervous system suddenly has just a little more space.

Just a little more air.

Just a little more room to settle.

And then let's just take one last calm inhale.

And one long gentle exhale.

And notice one final time if there's a little more presence available now.

A little more clarity.

A little more of that feeling I'm here right now.

And then let's just come back to your day.

Feeling a little more in your body.

I'll see you next time.

Sarah