Ep. 68 Feeling Supported: A Somatic Practice for Grounding and Ease - Solo

A Simple Somatic Practice

In this episode, Lisa Dawn introduces a straightforward somatic practice focused on settling and stabilization. 

Lisa guides listeners through a five to seven-minute exercise designed to slow down, tune into the body, and find support in the present moment. By gently scanning the body, noticing sensations, and making necessary adjustments, this practice aims to shift the nervous system from anxiety or tension to a state of ease and relaxation. 

Lisa emphasizes the importance of awareness, space for emotions, and reconnecting with the body's wisdom. Suitable for anyone feeling scattered or overwhelmed, listeners are encouraged to be in a seated or lying down position. The practice ends with a reflective quote, reinforcing the significance of small decisions and the journey of growth.

Work with Lisa 1:1 

00:00 Introduction and Overview

01:40 Preparing for the Practice

02:31 Beginning the Somatic Practice

03:54 Body Awareness and Movement

04:49 Full Body Scan

11:00 Reconnecting with the Environment

12:30 Closing and Reflections

14:39 Final Thoughts and Farewell

15:00 Podcast Announcements

Transcript

Lisa: 0:11

Hey guys, Lisa Dawn here, welcome back to the podcast. So today we're going to dive into a simple yet powerful somatic practice, and this one is all about settling and stabilization. It's going to be a short and sweet one. This is a practice of slowing down, tuning into the body, and finding support in the present moment. When we take the time to gently scan our body, notice sensations and invite movement where needed, we're actually doing so much more than just checking in. We're helping our nervous system to shift from potentially anxiety or tension into a state of ease and relaxation. We're also cultivating awareness, creating space for emotions, and reconnecting with the wisdom of our own body. This practice is here to ground you. To bring a sense of calm and to remind you that you are supported. So if you're feeling scattered, overwhelmed, or just in need of a bit of a reset, this practice is for you. I will note. that this exercise will require you to be in a place where you can be either seated or laying down. So if you're driving or not somewhere that you can fully sink into this practice, no problemo, just bookmark this and come back to it when you have, when you have the space. But if you're here now and you're ready. To dive in, it's going to be about five to seven minutes, so let's settle in together, take a breath, find your position, and let's begin. So we're just going to begin by noticing where is the support beneath you, and that can be wherever your body easily registers that. It could be in your feet, your legs, your back. Just taking a moment to notice where you register support. And now just check in with your body. Is there anywhere that you feel comfort or ease? Can you locate that place? So we're just looking for a place in your body that you feel a sense of comfort, calm, or even stillness. I just want to spend a moment or two there and just allow your awareness to be drawn to that place within you. And now just notice if there are any areas of tension or discomfort. Perhaps giving those areas a little hello by acknowledging them. And even answering any call for movement or adjustments that your body is asking you to make. So if you're sitting, perhaps your body would like to lay down. Maybe you just need to adjust your hands or your legs. Just really take some time right now to allow the movements and adjustments that your body would like to make. Now I invite you to bring your attention down to your feet. Just noticing your toes, just even giving them a wiggle. And moving up to the ankles, your shins, your knees, your thighs, your bum, and then moving up to the hips, just checking in, noticing what it's like to pay attention to these areas. And then shifting your awareness to your tailbone. Into your seat, and if you're sitting, maybe just rocking back and forth a bit, and if you're laying down, moving gently from side to side and slowly checking in with your spine, moving up the back, tracing the movement up. Vertebrae by vertebrae, passing by the abdomen and chest. Noticing the support of your core as we make that journey up your center, then further up the neck to the base of the skull. Noticing the support that your head gets from your neck and your back. Then moving along further up into the fingers, wrists, elbows. and shoulders, noticing any movement that may want to happen, and then just inviting that movement to happen. Now bringing your awareness to your scalp and to your face. Noticing first any areas of ease in your facial muscles, and now any areas of tension. It may feel good to gently open and close your mouth. Or even just move your mouth around in a way that feels opening or nice. And then bring your awareness to your senses, your ears, noticing any sounds in the room in addition to my voice and further beyond. How far can you hear in this moment? And just noticing your breath coming in and out of your nose. And is there any scent in the room? And then noticing your skin. Noticing where your body ends and where the environment begins. Perhaps taking note of the areas that make contact with clothing. Noticing the areas that are connecting to and have support with the surface you are on. Notice the temperature, is it cool, warm, neutral, or just really noticing what is here in this moment. And now just bringing any awareness to your whole body, from your nose to your toes. And when you feel ready, just begin to prepare your eyes to open. First, by moving your head side to side, and then remembering what the room looked like. Then slowly opening your eyes, and begin to take in the space around you, and bringing your awareness out into the room, allowing your eyes to float around the room, and then perhaps noticing if there is anything that holds your attention, anything that holds your gaze. Notice what is close. Notice what is far. Notice your ability to give your attention, to take in your environment with all of your senses. And just take a few more moments there, settling back into being here with me in this present moment. Welcome back. I hope you enjoyed that little somatic snack and as we get ready to close, just take a moment to notice how you feel. Maybe there's a bit more ease in your breath, a greater sense of connection to your body or just the awareness that you can return to this space anytime you need. This practice is more than a moment of stillness. It's a tool for regulation, for grounding, and for self compassion. It helps us shift out of stress, deepen our awareness, and create more space for whatever we may be holding. And the best part? You don't have to get it perfect. You just gotta show up. So, let's end with some beautiful words to send you on your way. These are from Rainier Wild. Real change doesn't announce itself. It happens in the small decisions. The gap between the now and the not yet. The willingness to wait inside uncertainty. The trust to keep moving. Even when nothing's going anywhere. You don't always see growth, but it's there, shaping you in ways you won't understand until you've already arrived. So thank yourself for taking this time, and if this practice supported you today, feel free to revisit it whenever you need a little reset. Until next time, be gentle with yourself and take good care. Bye for now. As always, thank you so much for listening. Life is busy. So it means even more that you're carving out time in your day to be here. Listen, we've got so many great episodes coming up, so please make sure you subscribe to follow along on Apple podcasts or Spotify. And for those of you who like to watch your podcasts, we are now uploading them to YouTube. And if you appreciate these episodes, please do us a favor and leave a rating or a review and share it with anyone you think could benefit. See you again next Wednesday.