Written by Kate Lister, Somatic Therapist
Kate is an experienced somatic therapist with 20 years in the field. As the founder of Mind Body Integration and the host of the podcast Rhythms of Self, she guides an exploratory felt sense journey home to self.
Somatic awareness is a vital piece of the somatic therapy practice, offering a pathway to reconnect with our bodies and ourselves. It forms the foundation of this therapeutic approach, serving as the most essential and frequently used tool. By cultivating somatic awareness, we can rediscover our body's physical presence and innate wisdom, heal disconnection and unhelpful body-based beliefs, and, in turn, create space for self-regulation, compassion, and growth.
The foundation of somatic awareness
At its core, somatic awareness is the ability to notice and experience the sensations, emotions, and signals within our bodies. This awareness starts with understanding how our body works through its intelligent systems that help us maintain homeostasis, even in the face of stress. From there, we can explore practical tools such as body scanning, where we observe areas of ease or discomfort. The key is staying present with whatever arises, noticing subtle, non-verbal changes in our body, such as shifts in heart rate or breath, as well as a softening of the forehead, jaw, neck, and shoulders. Developing this practice requires both intention and repetition, allowing us to become curious observers of what emerges in the present moment and to "show" the body we are safe enough to feel what arises.
The body as a resource for awareness
Our bodies are not just recipients of awareness; they are sources of it. Each of the trillions of cells in our body carries awareness, contributing to a larger field of Self-energy. Sensory receptors, proprioceptors, and even cellular processes like breathing and alignment allow us to feel connected to ourselves and the world around us.
When freed from the burdens of trauma, the body becomes a remarkable resource for presence and clarity. Somatic Experiencing (SE), developed by Dr. Peter Levine, highlights the body’s ability to process and release stored trauma through felt sensations. SE emphasizes the importance of staying with the body’s signals, allowing us to “renegotiate” unresolved traumatic experiences gently and without overwhelm. Working gently with the felt sense helps individuals remember their innate intelligence within, and this is key to healing more coherently.
Healing dissociation
Big life challenges that are too much, too soon, or ongoing for a long time often lead to dissociation from our bodies to cope with pain or overwhelm. While dissociation as a coping method “helps” in the immediacy of the stressor, long-term dissociation leads to chronic illness and ongoing suffering. Working somatically with the body through gentle, complementary methods promotes the restoration of this lost connection, building awareness of the felt sense and slowly developing trust and safety within. The process may begin with something as small as noticing the sensation of one fingertip for a few seconds. Over time, this awareness expands to encompass the entire body. When feeling a certain emotion, this process allows us to rediscover both pleasurable sensations and those that need healing.
Awareness is transformative. By learning to notice what’s happening in our bodies, we bring Self-energy, a quality of curiosity, compassion, and balance into the experience. This awareness can turn feelings of withdrawal or self-criticism into opportunities for choice and change.
Reconnecting with our birthright
Somatic awareness is our birthright. As infants, we naturally inhabit our bodies, responding to sensations and the environment with presence and openness. Yet, over time, societal pressures and emotional wounds layer protective barriers over this innate connection. These barriers, while well-intentioned, can cut us off from the richness of bodily experience, intimacy with others, and connection to the natural world. Through body-based practices, we can reclaim this birthright. Whether through conscious breathing, gentle body scans, or simply holding space for sensations to emerge, we restore our relationship with the body. This connection allows for integrated movement, sensitive touch, and the profound experience of being grounded in an embodied Self.
Moving toward embodied living
Healing through somatic awareness is not about rushing or forcing change. It’s about taking small, intentional steps toward noticing and honoring the sensations that arise. Somatic awareness teaches us that trauma healing occurs in small, manageable doses, supporting the nervous system to process what is occurring without becoming overwhelmed. Through this process, and by emphasizing mindful attitudes of curiosity, compassion, and patience, we can create a safe and sustainable path to healing. Over time, these practices foster a deeper connection to the body and a greater sense of ease, resilience, and wholeness. In reclaiming somatic awareness, we not only heal from past wounds but also open the door to a fuller, richer experience of life, one that is deeply rooted in the wisdom of the body and the energy of the Self.
Somatic awareness practice: Naming your present-moment experience
Find your posture: Begin by getting comfortable in a seated or standing position. Allow your body to relax, but keep your posture upright and grounded.
Breathe consciously: Take a few deep breaths, paying close attention to the sensation of breathing in and breathing out. Notice how the air feels as it enters and exits your body.
Close your eyes (if comfortable): If it feels safe and comfortable, gently close your eyes or lower your gaze to deepen your focus.
Explore your experience: Begin by acknowledging what’s present in your body and mind. Say the following phrases aloud or silently, filling in the blanks with your experience:
“In the here and now, I am feeling” (name the emotion or emotions you’re experiencing).
“In the here and now, I am sensing in my body” (name a couple of physical sensations, such as tightness, warmth, or ease).
“In the here and now, I am curious about” (identify a sensation or feeling that stands out to you).
Connect and describe: Focus your attention on the sensation or feeling that you're curious about. Take a moment to connect with it. What does it feel like? Where do you feel it most strongly in your body? Try to describe it in detail.
Reflect: After a few minutes of exploration, reflect on what you noticed. How did it feel to simply observe and describe your body’s sensations without judgment?
This practice encourages you to tune into your body’s current experience, fostering greater awareness of the present moment and the signals your body is sending. With regular practice, you can deepen your connection to your somatic experience.
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Read more from Kate Lister
Kate Lister, Somatic Therapist
Kate is a compassionate leader in mind-body connection, drawing from her own profound experiences to shape her practice. Her journey through personal challenges has been a wellspring of insight, allowing her to simplify the complexities of human physiology. Kate's teachings help individuals feel safe, connected, and curious about their intelligent bodies. Passionate about supporting others, she guides people in learning to physically and emotionally regulate, fostering deeper connections and a purposeful existence.
