Somatic Exercises For Dummies Cheat Sheet

Somatic exercise is about getting to know your body and what you can learn from it as you get to know it better. There are many different forms of somatic movements, ranging from breathwork to Pilates. This book covers many somatic exercises and gives you a brief overview on how somatic movement can benefit you on many levels.

Some examples of somatic exercises include:

• Focusing on each inhalation and exhalation when you breathe
• Choosing to move your body in any way that feels good to you
• Noticing how it feels to tense and then release parts of the body
• Grounding by feeling the connection of your body to the ground or other surface

Applying these fundamentals of somatic movement helps you grow a strong connection between your mind and body:

• Practice movement slowly and intentionally
• Be exploratory with your movement
• Focus on the internal experience and process of your movement
• Be present and aware of what is happening in the moment and during the movement

Adding somatic exercises to your life

Establishing a consistent somatic flow practice helps you experience the benefits of mindful movement over time. By setting a routine and creating an environment that supports your practice, you can build a strong foundation for somatic work.

Establishing a routine

Having a routine when you begin practicing somatic flows helps you stick with it. Knowing when and where you’ll practice can make it easier to show up consistently. Determine whether you prefer morning or evening or midafternoon and then set time to move during your preferred time of day.

Setting aside dedicated time for practice

It’s up to you to be disciplined and set aside that special time to be with yourself and practice moving in a somatic way. Action creates motivation.

Creating a conducive environment for flow sequences

Your environment plays a big role in how you feel during your practice. If you have a cluttered space, it will be less appealing. Find a space that makes you want to get on your mat, connect your mind and body, and cultivate inner awareness.

Keep any props you need — like a mat, blocks, or strap — in this space, so they’re ready when you are. My yoga mat and blocks and strap are always in the dedicated corner of my home where I practice.

Maintaining consistency

If you start small but aim to move at least three days a week, you’ll have an easier time being consistent than if you bite off more than you can chew at first. Thirty minutes three times a week is reasonable and doable. Stick with the same time each day and same place if you can.

You can start to build up to more days and longer sessions as you fall into a consistent routine. Go easy on yourself and notice how it all starts to come together. The more you show up for yourself the more you’ll want to show up for yourself.

Integrating somatic flows into daily life

You can easily integrate somatic flows into your daily routine. Somatic movement isn’t limited to formal practice sessions — you can weave it into everyday moments to stay connected with your body and mind by trying these approaches:

• Incorporate movement breaks: Mid-morning, do some simple chair yoga or stretches to release any tension that’s built up. Take a few moments to reset your posture, stretch your shoulders, and breathe deeply.
• Practice mindful breathing during daily tasks: While making your coffee or tea, take a few intentional breaths. Engage in mindful eating by using the 5-4-3-2-1 technique — noticing five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
• Replace afternoon slumps with movement: Instead of reaching for caffeine or a snack, try an energizing meditation or some gentle stretches. Reconnect with your body and refresh your energy naturally.
• Start your morning with gentle movement: When you wake up, stretch out any stiffness with a few simple movements. Reach your arms overhead, take a few side bends, and yawn to release tension. As you get out of bed, feel your feet on the floor and take a few deep breaths to ground yourself.
• Take a mindful walk: When walking to work, dropping off kids, or even just heading to the mailbox, turn your walk into a mindful experience. Pay attention to the sensation of each step and the rhythm of your breathing. This small act can help you stay present and grounded.
• Unwind with somatic movement at the end of the day: Before making dinner or winding down, do a few gentle yoga poses or breathwork exercises to release the day’s accumulated tension. Finish your day with some calming breathwork, a body scan, or progressive muscle relaxation.

Tips for consistent practice and progress

Here are some tips for consistent practice and progress:

• Be patient: Give yourself time to grow and learn without rushing or putting too much pressure on yourself.
• Celebrate your wins: Acknowledge and celebrate your accomplishments to stay positive and motivated.
• Develop self-discipline and self-care: Cultivate discipline to keep you on track and practice self-care to maintain physical and mental well-being along the way.
• Limit distractions: Create a focused environment by minimizing interruptions, which helps you stay committed to your goals.
• Practice consistently: Make practice a regular habit to support steady progress.
• Prioritize progress over perfection: Focus on steady improvement rather than trying to be perfect.
• Set clear goals: Define short-term, mid-term, and long-term goals that you can work toward. Clear goals give your practice purpose and direction.
• Track your progress: Monitor your progress so you can see improvements over time and stay motivated by your achievements.

Techniques for reducing anxiety

Some cool somatic techniques you can use to help you reduce anxiety include:

• Breathing exercises: Try box breathing, where you incorporate pauses at the top and bottom of each inhale and exhale.
• Dancing: Moving to music can help relieve tension and bring you back into your body.
• Guided visualization and mantras: Use focused imagery or mantras to calm your mind.
• Grounding techniques: Start by grounding your feet, then place your hands on your outer thighs and press in; next, bring your hands to your inner thighs and press out.
• Large muscle engagement: Moving big muscle groups can shift your focus and help you feel more grounded.
• Meditation: Try guided meditation to focus your mind and reduce anxiety.
• Mindful walks: Walking while focusing on your breath or the sensations of each step can be very calming.
• Movement exercises: Shaking, hiking, yoga, or other gentle movements can help release anxiety.
• Music: Distract yourself and shift your mood by listening to soothing music.
• Progressive muscle relaxation: Tense and release muscles to help relax your body.
• The 5-4-3-2-1 grounding technique: Engage your senses by identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Long-term strategies for maintaining mobility

Maintaining mobility requires consistent effort and should be a priority in your daily routine. To support lasting flexibility and mobility, follow these guidelines:

• Eat a healthy diet: A balanced diet supports muscle recovery and joint health, contributing to long-term mobility.
• Get quality sleep: Restful sleep is essential for recovery, especially when you’re engaging in regular physical activity.
• Incorporate stretching and mobility exercises: Add stretching and mobility moves to your workouts daily, focusing on a full range of motion.
• Make small, consistent efforts: Concentrate on doing a little each day, and pay attention to your progress. Notice how great you feel, and let that be your motivation to keep prioritizing flexibility and mobility.
• Manage stress: Consider incorporating meditation and mindfulness activities into your daily routine.
• Practice good posture and movement patterns: Be mindful of your posture throughout the day and focus on healthy movement patterns that avoid strain.
• Stay hydrated: Hydration supports joint lubrication and overall flexibility, making it an important part of any mobility routine.

Want to learn about about somatic exercises? Get Kristin McGee's Somatic Exercises For Dummies.