What Are Somatic Therapy Interventions?

Somatic Techniques & Interventions From Somatic Experiencing (SE), Sensorimotor Psychotherapy (SP) & Trauma Resource Institute

01. Resourcing

• Refers to finding internal and external supports that leads to a felt sense of safety and calm inside of ourselves

• A support could be an object, person, memory, pet, experience, smell or sound

• Can be real or imagined

• Can be internal or external

• Resources are why we are alive and support our resilience

• We can deepen a resource by thinking about it, describing it in detail, fleshing it out, and noticing what happens inside of us

02. Grounding

• Refers to bringing our awareness to the present moment without judgement using our body sensations and feelings

• Having a stable relationship to the ground and earth is key because it helps us become more present in time and space AND this is the foundation for which we form our relationship with ourself and others

• We can ground through feeling our feet on the ground, feeling our butt on the chair, and focusing on our breath by breathing in and out slowly

03. Breathing & Breath Work

• Refers to noticing and paying close attention to the physical sensations of breathing

• We can simply notice the rise and fall of our chest or the air moving through our nostrils.

  • How does this feel?

  • What do you sense?

  • What do you hear?

04. Orienting

• Refers to engagement with the environment and our surroundings

• Looking/scanning around the room/environment slowly through noticing objects, colors, shapes, etc.

• Helps the nervous system establish more safety

03. Tracking

• Refers to paying attention to and observing our sensations and feelings in the body

• General Map For Tracking Sensation (From Somatic Experiencing)

  1. What do you notice/experience/feel in your body right now?

  2. Where in your body do you feel that?

  3. Get details of the sensation experience

  4. Observe what happens next

  5. Broaden awareness to the rest of the body

  6. Explore other options and choices

• Click here to read my blog post on tracking sensations

04. Body Scanning

• Refers to bringing attention to and observing different parts of our body without judgement

• We can do this in a systematic manner by starting from the top of our head and then down to our toes or vice versa

• Noticing tension, comfort, discomfort, and other sensations

05. Titrating

• Refers to slowing down

• Breaking down experiences piece-by-piece in smaller and more manageable ways to prevent overwhelm and dysregulation

06. Pendulating

• Refers to the body’s natural inclination to swing/moves/shift from pleasant to unpleasant emotions, sensations, and feelings

• Exercise

  • Focus on an area of your body that is neutral or pleasant. See how this feels and sit with it for a minute.

  • Notice when the neutrality or peasant feeling shifts. Notice where the unpleasant feeling is now located in or around your body.

07. Movement & Gestures

• Refers to the physical movements and gestures that expresses an idea or sentiment

• Examples of gestures can include, but is not limited to:

  • Self soothing: Hand on heart

  • Self soothing: Weighted hug using one’s own arms and hands

  • Protective: Crossing arms

  • Protective: Pushing hand and arm out in front of you

  • And more

08. Vocalizing

• Refers to expressing our emotions and sensations through humming, singing, talking, etc.

• In Somatic Experiencing , the voo sound is used to release sensations and emotions like anger

• Click here to view a video on the Voo sound