Many people tend to move through life on autopilot, barely noticing the signals their minds and bodies send until stress, tension, or overwhelm set in.
Somatic awareness practices can offer a way to break that cycle, helping you feel more grounded and connected to yourself (1). Through simple tools and exercises, they guide you to tune into your body’s sensations to build awareness and anchor yourself in the present moment, which makes them valuable for anyone who is looking for a calmer, more mindful way of living.
This article will explore what somatic awareness practices are, how they work, and simple ways you can incorporate them into your daily routine.
Somatic awareness practices are gentle tools and exercises designed to help you better notice and respond to your body’s internal cues and sensations (1). At their core, these practices focus on bringing mindful awareness to what your body is experiencing in the present moment, helping you feel more grounded and connected to yourself (2).
They can be particularly useful if you struggle with feeling disconnected from your body, carry physical tension, or find it difficult to stay present. They’re also highly adaptable, meaning they can be easily woven into your daily routine without adding extra stress.
Important: Before starting any new type of somatic awareness practice, always check in with your healthcare provider to make sure it’s safe and appropriate for your health needs and goals, especially if you’re managing medical or mental health concerns.
Somatic awareness refers to the ability to notice and interpret what’s happening inside your body in the present moment (3). It involves tuning into subtle internal signals, such as changes in breathing or muscle tightness, that often slip by unnoticed when you’re feeling stressed, distracted, or disconnected from yourself.
By becoming more attuned to these signals, you can gain valuable insight into how your body reacts to different emotions and daily experiences, allowing you the opportunity to respond with greater care and intention.
Somatic awareness exercises are often guided by three types of body awareness that work together to create a fuller picture of how you experience the world through your body. These different types of body awareness include (4):
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There are many different types of somatic awareness practices, ranging from simple daily exercises to more structured, therapeutic approaches.
Some common self-guided somatic awareness practices include deep breathing, body scanning, and grounding techniques (1, 5). These are particularly beneficial as they can be practiced almost anywhere, at any time, without the need for any special equipment, allowing you to pause and regroup whenever you need to.
For deeper healing, somatic awareness practices for trauma are guided by a mental health professional who specializes in trauma and/or somatic awareness therapy. This approach is meant to help you build awareness and work through underlying issues in a safe, supportive environment using somatic awareness principles (6).
Read more: What Does Somatic Yoga Do To The Body?
Practicing somatic awareness can look different for everyone, but the goal remains the same: to reconnect with your body and support overall well-being.
For some, this may mean incorporating simple daily exercises to regroup and restore balance, while for others, it may involve engaging in deeper body awareness activities as part of a broader healing journey. Whatever the case is, the key is to move at your own pace and choose techniques that feel comfortable and suited to your unique needs.
To help you get started, here are a few steps to consider:
Starting a somatic awareness practice can seem overwhelming, but it doesn’t need to be. If you’re a beginner, it’s best to start slow and simple, then gradually work your way up to new exercises or more frequent sessions as you feel ready to do so.
With that in mind, here are three beginner-friendly somatic awareness exercises you can try out for yourself:
A body scan is a mindfulness technique that involves slowly tuning into different parts of your body, noticing any sensations that arise without judgment or self-criticism (7). This is typically done either lying down or seated, encouraging you to become more aware of what’s happening inside your body in the present moment.
Here’s how to do a body scan meditation:
Tip: It’s completely normal if your mind wanders or if you don’t notice much at first. If this happens, simply observe and acknowledge what’s happening and gently bring your attention back to the exercise.
Breath awareness, or breathing exercises, is one of the simplest ways to practice somatic awareness, and you can practice it anywhere, any time. By focusing on your natural breathing, you create space to calm your mind and reconnect with your body without forcing any changes (8).
Here’s how to do a basic breath awareness exercise:
Grounding exercises bring your attention away from racing thoughts and back to the safety of the present moment (9). By engaging your senses, you can anchor yourself in the present moment, including your body and environment, making it helpful whenever you feel overwhelmed, anxious, or disconnected.
Some common grounding techniques include (10):
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A daily somatic awareness routine doesn’t have to be long or complicated. For some, it may be just a few minutes of deep breathing in the morning, while for others, it could involve a full body scan or grounding session in the evening.
The key is consistency, so build a time into your day to engage in these practices. Some days may feel different than others, and that’s okay. What matters the most is approaching each session with curiosity and self-compassion.
It can also be helpful to mix things up and stay flexible in your routine. Rotate between different somatic awareness exercises, and always adapt your sessions based on your energy, mood, and needs in the current moment.
How Do You Know if You’re Practicing Correctly?
Somatic awareness isn’t about perfection, it’s about being present and tuning into your body in a way that feels safe and supportive. As long as your practice feels safe and comfortable, and it doesn’t create any additional stress or strain, then you’re most likely on the right track.
It’s important to note that everyone is unique, so your practice may not look the same as someone else’s. If you ever feel uncertain, consulting your healthcare provider can help give you reassurance and personalized guidance based on your unique situation.
Common Mistakes to Avoid
While somatic practices are generally gentle, low-stakes, and accessible for everyone, certain habits can hold you back from experiencing their full benefits. By recognizing these mistakes early, you can set yourself up for a more effective, sustainable practice:
Read more: Somatic Yoga Moves Explained: Benefits, Examples, and How to Begin
Yes, somatic awareness practices can be easily combined with meditation, and they can form a powerful practice for supporting both mental and physical well-being.
While meditation often encourages mental focus, calmness, and relaxation, somatic awareness practices can add an embodied layer by helping you tune into the subtle sensations in the body accompanying these emotions (12).
This combination may be especially helpful for beginners, as somatic awareness may make meditation feel more grounded and approachable. By focusing on the physical sensations in the body during meditation, you may find it easier to stay present in the moment rather than getting distracted, lost in thought, or overwhelmed.
If you’re a beginner, the BetterMe app is a top-of-the-line resource for finding new techniques, including somatic exercises to release trauma, mindfulness for beginners, and more.
Somatic awareness is a technique that involves noticing and responding to your body’s internal cues and sensations. Yoga, on the other hand, typically integrates elements of somatic awareness along with postures, breathing techniques, and sometimes spiritual elements (13). Generally, somatic awareness practices are gentle and safe for most people. However, if you have a medical condition, injury, or mental health concern, it’s best to consult your healthcare provider before you start to make sure you approach the practice in a way that feels safe and supportive. No, you don’t need a teacher to get started. In fact, many somatic awareness exercises are self-guided and can be practiced at home. That being said, working with a trained practitioner or using guided resources can provide more structure and support, which may be helpful if you’re a beginner or navigating deeper challenges. There’s no single “right” amount of practice. Even starting with just a few minutes a day can help build consistency without feeling overwhelmed or pressured. Over time, you can gradually increase the frequency and length of your sessions based on what feels right in the moment.Frequently Asked Questions
What's the difference between somatic awareness and yoga?
Are somatic awareness practices safe for everyone?
Do you need a teacher to practice somatic awareness?
How often should you do somatic awareness practices?
Somatic awareness practices can be a simple way for anyone to get more in touch with their mind and body. By starting with small, quick exercises and building consistency over time, you can support the mind-body connection and overall well-being at a pace that feels natural and supportive for your unique needs and situation.
Whether you practice on your own or with professional guidance, the key is to remain patient, curious, and compassionate with yourself as you explore what works best.
For more resources, tutorials, and tips to support physical and mental well-being, be sure to download the BetterMe app.
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