Somatic resourcing is a core technique that is used in many body-based practices that can help draw from anchors of safety to feel calmer, more grounded, and better regulated (1).
At its heart, somatic resourcing exercises are about learning to work with your body, not against it. By returning to sensations, memories, or environments that may help you feel safe and secure, you can work toward gradually building a sense of stability that you can rely on during challenging moments (1). Whether you’re managing daily stress or navigating deeper emotional patterns, somatic resourcing can be a practical way to bring balance and ease back into your life.
This article discusses what somatic resourcing is, how it works, its key benefits, and simple ways to begin using these tools on your own.
Restorative somatic resourcing is the practice of developing supportive internal and external “resources” that help your body return to a state of ease and safety, and it’s a foundational skill that is used across many somatic therapies (1, 2, 3).
The process involves intentionally connecting with sensations, memories, images, movements, or objects that feel steady and grounding. These can be simple, such as reminding yourself of an inner strength, a memory of a calming place, or taking a few moments to breathe deeply.
With consistent practice, somatic resourcing can become a powerful tool for creating internal stability during stress, overwhelm, or emotional intensity. However, it’s best to consult a qualified professional when you’re navigating mental or physical health concerns to make sure this practice is safe and supportive for your unique needs and situation.
Resourcing is a therapeutic tool that helps you build and draw from internal and external supports that create a sense of safety, grounding, and ease (1).
It’s commonly used across a variety of somatic therapy modalities – including somatic experiencing (SE), sensorimotor psychotherapy, and eye movement desensitization and reprocessing (EMDR) – as a way of staying regulated while processing difficult emotions and experiences (2, 3, 4).
Essentially, resourcing in therapy can help you regulate and restore balance before exploring deeper emotional material. However, it can also serve as a supportive coping skill for those who are dealing with stress, overwhelm, or emotional regulation (5).
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Resourcing works by teaching you to anchor into cues of comfort and security, helping to counterbalance the body’s stress response and create space for calm and clarity (6). In this practice, there are two main types of resources to build and draw from (6):
Together, these elements help create a “felt sense” of safety that you can return to during challenging or overwhelming moments. Your resource list should be unique to you, so take time to identify what feels most supportive in your life.
If you’re working through trauma or ongoing mental health concerns, it’s important to practice resourcing with a trained professional to avoid re-traumatization, or bringing up painful material without proper support (7).
A simple yet effective somatic resourcing example is placing your hand on your chest and noticing the warmth, weight, and pressure beneath your palm. From there, simply take slow, steady breaths, gently focusing your attention on the sensations that arise – without judgment or self-criticism. That alone can act as an anchor.
This small action helps signal safety to your body and brings you back into the present moment, making it ideal for whenever you’re feeling stressed, anxious, or disconnected. Other examples of resourcing include recalling a comforting memory, feeling your feet pressed firmly into the floor, or reminding yourself of personal strengths.
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Read more: Does Somatic Yoga Work? Everything You Need to Know
Somatic resourcing feels different for everyone, as each person draws from their own unique set of internal and external cues to create a sense of safety. That being said, common shifts people often notice during or after somatic practices may include (8):
These changes are often subtle at first and build over time. The more you practice, the easier it becomes to access this regulated state, which helps build long-term emotional fitness and resilience.
Somatic resourcing has been associated with increased resilience, in that it helps your mind and body return to a regulated state more quickly and respond to everyday stress with greater flexibility and intention (9).
Over time, regularly building and drawing from supportive resources in your life can increase resilience in several ways (10, 11):
These changes can be beneficial in strengthening your emotional fitness, or your ability to stay steady, self-aware, and centered, no matter what life brings.
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Having an accessible list of internal and external supports can make moments of stress or overwhelm easier to manage. The goal is to identify resources you can turn to without overthinking or feeling pressure. To help you get started, below is a list of simple somatic resourcing techniques to consider using:
Internal Resources
External Resources
These tools can be used on your own or alongside professional support. If you happen to be dealing with any mental health concerns, no matter how big or small, it’s best to work with a trained mental health provider initially to ensure you’re on the right track in terms of creating safe and supportive resources.
Read more: Gentle Somatic Yoga Sequence for Beginners: Move, Breathe, Release
A somatic resource can be any internal or external cue that helps your mind and body feel safe, supported, and regulated (6). This can include sensations, memories, imagery, people, or practices that bring comfort and stability, which makes it easier to respond to challenges with greater intention, confidence, and ease. While somatic resourcing and meditation share similarities, they’re not the same. Resourcing focuses on building internal and external supports to regulate your mind and body in times of stress, while meditation is a practice that emphasizes stillness and mind-body awareness, often paired with a guided script (12). However, many people combine these two approaches for added support. Certain somatic resourcing techniques, such as mindfulness or meditation, can be helpful for settling the mind and body before bed, potentially making it easier to fall asleep (13). However, it isn’t a cure-all by any means, particularly for ongoing sleep issues. If you’re struggling to fall or stay asleep, always make sure to consult your healthcare provider to get personalized guidance and recommendations. Resourcing is a broad term that refers to anything you can rely on during times of stress or overwhelm. On the other hand, grounding is specifically about orienting yourself in the present moment by using sensory and environmental cues to steady your awareness (14). That being said, grounding can be a helpful external resource to draw from for those who find it calming and supportive.Frequently Asked Questions
What is a somatic resource?
Is somatic resourcing like meditation?
Can somatic resourcing help sleep?
What is the difference between resourcing and grounding?
Somatic resourcing is a practical and accessible way to regulate your mind and body, helping you move through daily stressors with greater ease, confidence, and resilience.
By developing your own unique set of internal and external supports, and learning to return to them when challenges arise, you can strengthen your ability to stay grounded, centered, and supported no matter what comes your way.
To find out about more ways to support your well-being, download the BetterMe app. It’s packed with somatic resources, guided practices, and tips to help you reach your wellness goals.
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