Introduction: In today’s fast-paced world it is not unusual for all of us to be confronted with stress, trauma or difficult life experiences in one way or another. Somatic Experiencing (SE) offers a method for processing trauma and supporting the healing process at the physical and emotional level. In this post we explore some Somatic Experiencing exercises that can help you outside of a therapeutic setting to strengthen your resilience and find a path towards greater inner calm and equanimity. The exercises are designed for situations in which your experienced stress level is elevated.
1. Noticing that something is happening: Even though it sounds trivial, the foundation for all further exercises is first to notice when something is currently overwhelming you or when a stress response has been triggered. When you notice that you are somehow no longer quite with yourself, that everything is pressing in on you at once, or that things feel tight (more on this on my page on “what is trauma”), pause. Notice how you are currently sitting or standing, and where you have contact with the floor. Simply notice that the earth beneath you is there and is stable. Lean on something if you can.
2. Orienting: In real danger situations the most important thing is first to recognise whether danger is present, and if so, from where. This should initially happen entirely physically, by scanning the actual space around you with your eyes and then also with head movements. All mammals do this — and so do we humans — involuntarily under stress. When we do it slowly and consciously, the nervous system gradually relaxes, because we can perceive that there is no immediate threat. A helpful aid is, for example, to count all the corners in the room, or to name all the objects of a certain colour. Notice where you currently are and what is concretely happening. Orientation can also mean, in a broader sense, taking time before responding to an email, formulating a reply to a request, or making decisions of any kind.
3. Activating resources: This exercise is about activating your inner resources in order to strengthen your resilience and improve your ability to self-regulate. Think of moments or situations in your life in which you felt safe, secure or strong. Begin soon — that is, the day before — by recalling a moment in which you were a little more as you would like to be. It can be a brief moment and something very small. Linger with the memory and feel what it does in your body. This lingering is important, because the human brain is oriented towards problems. It is easier to move on to the next problem than to stay with something pleasant. The nervous system thereby has a good regulating experience and time to consolidate it. If it feels good to you, you can then extend this exercise to the past week, and then in a third step to the past year.
Somatic Experiencing exercises offer a valuable path to self-healing and resilience.
Through the integration of body, mind and spirit we can process traumatic experiences and rediscover our inner strength. Experiment with the exercises above and explore how they can help you to feel calmer, more balanced and more capable. Remember that the healing process takes time and patience — but with mindfulness and self-compassion you can find your own path towards greater wellbeing and inner calm.
