Somatic Practices for Body Mind Centering
Somatics views the mind as an embodied aspect of the Self, linking movement to the structuring and attending of consciousness. By prioritizing the internal experience of movement over external perception, somatic practices profoundly influence the embodiment of movement, the formation of neural connections, and overall physical and mental health.
While somatic based movement can be almost anything, Martha Eddy identifies common themes across all somatic movement systems: slowing down to feel the body and pay attention to bodily cues, releasing into gravity with breath support, becoming aware of how to live and move in three-dimensional space, and discovering new patterns of coordination.
Incorporating somatic practices into your weekly routine can improve proprioception, presence, and overall well-being. Here are 10 easy somatic-based practices to add to your weekly routine:
Body scanning and breath awareness: Lie down and mentally scan your body from head to toe. Allow your breath to ground you into the practice, drawing your awareness to the natural rise and fall of the belly.
Supine pelvic tilts: Lie on your back with your knees bent and gently tilt your tailbone up towards your belly button and down towards your heel bones, noticing the movement in your lower back. Aim to move the pelvis while keeping the legs and ribs relatively still, so the sensation is concentrated at the base of the spine.
Spinal twist: Sit on the floor or in a chair and slowly rotate to one side. Notice any sections of the spine that feel rigid or tight. As you inhale, lengthen through the crown of the head, and as you exhale, deepen the rotation. Stay on one side for 3-5 breaths and then repeat on the second side.
Foot massage & ankle rolls: Use your hands or a tennis ball to gently massage the soles of your feet, paying attention to areas of tension. Make slow circles with your ankles, exploring the range of movement of the foot and ankle.
Shoulder shrugs: Lift your shoulders up towards your ears and then allow your exhale to release them down. Repeat this process or explore moving the shoulders up, down, and back in a circular direction.
Cat-cow: On hands and knees, inhale and drop your belly towards the earth, allowing your back to arch and your sits bones to flare. As you exhale and the lungs deflate, pull the ribs up towards the spine as the head falls heavy and the spine rounds.
Neck stretches: Sit in a comfortable position and let your right ear drop towards your right shoulder. Stay there for a minute or two, then turn your nose towards your shoulder, breathing deeply. Repeat on the other side.
Legs up the wall: Lie supine (on your back), close to a wall, with a bolster or a pillow under your sacrum. Allow your legs to float towards the ceiling, supported by the wall behind them. Stay here for 5-10 minutes, staying present in the moment through breath awareness.
Pranayama: Sit comfortably with your eyes closed. Take deep, slow breaths, inhaling through your nose and exhaling through your mouth. Focus on the sensation of your breath. Practice techniques like Nadi Shodhana (alternate nostril breathing) or Ujjayi to calm your mind. Continue for 5-10 minutes, letting your breath anchor you in the present moment.
Mindful Walking: Take a slow, mindful walk, paying attention to the sensations within and around you.
By integrating these somatic practices into your weekly routine, you can enhance your awareness, improve neural plasticity, and foster a deeper connection between your mind and body.
