Somatic Centering Practice
Welcome to your practice.
This short somatic centering practice is something you can return to as many times as you need, throughout your day, in the middle of whatever you are doing. It is a way to come home to your intuition and re-inhabit your beautiful body when life has pulled you in another direction.
You do not need to be seated and you do not need to close your eyes, though both are beautiful options if you plan to start your day practicing. My personal practice includes a combination of a more concentrated, longer practice in the morning where I do sit and reduce distraction, and many “refills” throughout the day where I take a moment to center in whatever I’m doing, eyes open, centering with myself in whatever environment I find myself in. I find this practice particularly helpful before drafting or sending important communication, before socially taxing events, or just whenever you think of it.
We begin by dropping awareness down out of the mind, through the central channel, all the way to the level of the hara, which sits a couple of inches below your belly button. Many traditions consider this to be the seat of your intuition—think gut instinct. From there, you let your attention rest and notice sensation without judgment: temperature, pressure, movement, stillness.
From this place, we center in four directions:
Length, feeling the full reach of your being grounding first in the soles of your feet and expanding up through the crown of your head. In length we center in dignity. You are worthy. You belong.
Width, expanding side to side through your collarbones, ribs, and hips, taking up space. Centering in width and connection, first to yourself, then to those you love, then to all of humanity and the earth.
Depth, rocking gently forward and back between past behind and future ahead until you settle into the balance point, the present. You are here, in this moment. In depth, we center in presence.
Finally, from the wholeness of your being, integrating from the inside out, so that from this grounded place you can connect with your longing, which arises from the body in all of its wholeness.
My most heartfelt desire is that you walk away with a felt sense of grounding, peace, and presence. This practice takes only a few minutes, and it is yours to keep.
A note before you begin…
This practice is an offering for general education and self-reflection. It is not therapy, mental health treatment, medical advice, or a substitute for care from a licensed professional.
Somatic practices can stir up real and sometimes intense sensations, emotions, or memories. That is normal, and it is also information. Go slowly. You are always free to pause, open your eyes, stop, or skip any part that does not feel right in your body. You know yourself best.
If you are working through trauma, please consider moving through this alongside a qualified therapist or healthcare provider. This practice is not a substitute for professional careIf you are in crisis or thinking about harming yourself, this video is not the right resource in that moment. Please reach out to a licensed professional or a crisis line. In the US you can call or text 988 to reach the Suicide and Crisis Lifeline.
By using this practice, you are taking responsibility for your own wellbeing and agreeing that participation is at your own discretion.
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Thanks for practicing with me. If you’re wanting more…
I’d love to meet you, Feel free to schedule a complimentary consultation to explore how somatic work can support your healing.