How to Bring a Somatic Approach to your Mindfulness Meditation Practice

Mindful meditation is a continuously evolving practice. The ability to be present in the current moment, reconnect with ourselves, and gain a sense of ease is an important part of our mental wellbeing. For many, a somatic approach can offer a framework for a more fulfilling practice, and a deeper sense of self-awareness.  

What is a Somatic Approach?

Our body and mind are connected, and the two are continuously communicating with each other. For people who may have difficulty with an overactive mind while meditating, a body-focused approach helps by providing a point of focus. Rather than trying to prevent rushing thoughts, you can gently guide yourself back to the body and physical sensations. When you make space for sensory awareness, you may notice that you are sensing more than you think, and through that, you may experience more grounding, stability and stillness. 

Life can be challenging. Within our day-to-day, it can be easy to tune our bodies out. We may be more focused on our external stressors and responsibilities than the regulation of our nervous system. By taking  a somatic approach in your meditation practice, you calm your mind by calming your body. 

Somatic Anchors 

Simply put, a somatic anchor is a grounding sense in your body that can be utilized throughout your practice. Drawing back to physical sensations helps “anchor” you into a calm headspace. Using this approach can deepen your practice and allow you to remain present to the current moment. Taking these opportunities to reconnect with your nervous system can help build a stronger resilience to trauma, stress and tension in your life.

Practically speaking, a somatic approach to mindfulness meditation will involve bringing attention to your body from the inside out. When practicing somatic mindful meditation, sit or lay in a comfortable position. Without causing any physical tension, guide your attention to the body. 

Feel your body in space: You may start by feeling your body’s contact with the external world. Whether that be the sensation of your back on the ground, or your legs on the chair. This allows you to draw your focus away from the mind and into the body.

Listen to your body: What internal sensations are you observing? You may notice your heart racing, your stomach churning, or a tingling sensation in your fingers and toes. This movement within your body is present at any moment, but drawing attention to it allows you to reconnect with your nervous system and gain a stronger self of self-awareness. 

Be present to sensation: Take a moment to be fully present to the sensations within your body without trying to make any changes. Allow yourself to feel shifts, contractions, and pulls that are occurring from within. Is your body resisting? Is your body relaxing? Are you having emotional reactions to this awareness? By giving space and time dedicated to your inner life, you give yourself the opportunity to embrace and confront these reactions in a non-judgemental manner. 

Allow release: Our minds and bodies are incredible in their capabilities. By recognizing sensations of tension, you can breathe into your body and allow it to gradually soften and relax. Allow your body to feel heavy, and gradually let go of tension in the body. Continue to approach these reactions with self-compassion. 

Trust your body and mind: Understand that your body and mind are inextricably connected. Trauma and stress can linger in the body long after an event has occurred. By finding a sense of serenity with your physical state, you can do the same with your mental state. 

Many people find it beneficial to receive guidance from an expert in their meditations, as it offers a warm voice to support you through your practice. Over time, you may find yourself naturally using somatic anchors in your daily life. This type of meditation leads to a deeper sense of connection to your body, mind and the world around you. 

A Somatic Approach to Wellness 

Research shows that mindfulness helps far beyond the active practice of meditation. In fact, practicing body-focused meditation can re-train the nervous system in how it responds to stress. Having somatic anchors strengthens your body’s ability to regulate in times of difficulty. As with every mindful meditation practice, the more your practice, the more it will positively impact your daily life. 

Having a deeper awareness of yourself can allow you to walk through life with intention. Though we can’t always control what happens in our lives, we can become better equipped to handle it. By giving our nervous system the ability to be flexible and regulated, we can navigate stress with a greater sense of ease.

For more information on how a somatic approach to mindfulness meditation can be integrated into your practice, check out our website. We also have two upcoming in-person workshops centering on somatic mindfulness and Buddhist meditation if you are looking to deepen or develop your practice. Open to all experience levels!

Guided Somatic Meditation Practice

Here is a short guided meditation on developing a somatic anchor led by Dr. Ellen Katz, MSW who will be leading a Buddhist informed mindfulness group coming up this month.