Written by Sam Wilde

What is Somatic Awareness?
The term somatic refers to the body (Merriam-Webster, 2025). Somatic awareness is the ability to notice and track physical sensations in the body. This might be easier said than done, depending on one’s relationship to their body and whether or not they have experienced trauma. Dissociation is a common coping strategy and survival tool used by those who have experienced trauma. Trauma occurs when something is too much, too fast for us to handle. Dissociation is one way the brain protects us from experiencing the weight of a traumatic event as it occurs or thereafter. The problem is that unprocessed emotions live in our bodies and can create muscle tension and chronic pain. Somatic therapy can provide a safe container for clients to sequence unprocessed emotions through their body and release them.

Here is a simple assessment of somatic awareness that you can try at home. Choose a song to listen to. Find a comfortable position, take a few cycles of deep breaths, and begin to bring your awareness to your body. What sensations do you feel in your body as you listen? What emotions do you notice? What thoughts do you notice? Try not to attach to any thoughts that arise, simply let them come and go, like passing clouds. Do you notice any movement impulses in your body? If so, maybe see what it’s like to follow them. When the song ends, take a few moments to journal what you noticed. Use the form below for inspiration. If you don’t notice any physical sensations during the song, that is good information too! Do you feel numb? Can you feel your heartbeat or find your pulse? Can you feel your feet on the ground or your back against a chair? No sensation is too small to notice.

Practicing somatic awareness is one way to reclaim your sovereign right to inhabit your body fully. This is a life-long journey that is best practiced both solo and in community, with trusted guides and compassion for self and others.

Somatic Awareness Assessment
Instructions: Choose a song to listen to. As the song plays, notice what emotions, physical sensations, thoughts, and movement impulses arise for you. Circle them below or fill in the blanks. 

Emotions
Happy
Sad
Fear
Disgust
Anger
Surprise
Curious
Depressed
Anxious
Aversion
Aggressive
Excited
Proud
Lonely
Embarrassed
Disappointed
Annoyed
Confused
__________
__________
__________ 

Physical Sensations
Smile
Tears
Tense
Face scrunch
Clenched jaw
Sweaty palms
Warmth
Emptiness
Racing heart
Nauseous
Feeling hot
Brow-furrow
Calm
Numb
Frozen
Lump in throat
Clenched fists
Quick breathing
__________
__________
__________ 

Movement Impulses
Wiggle
Curl into a ball
Run
Cover face with hands
Stomp
Raised eyebrows
Spin
Hide
Shaking legs
Push away
Punch Jump
Open arms
Lay on floor
Wringing hands
Back up
Headbang
Kick
__________
__________
__________ 

What thoughts arose for you during this exercise? 
_____________________________________________

Anxiety often manifests not just in our minds but in our bodies as well, creating a sense of restlessness, tightness, or discomfort. This physical sensation is a sign that our nervous system is in a heightened state of arousal, often referred to as the “fight, flight, or freeze” response. One of the most effective ways to release this anxious energy is by actively moving it through the body. When we engage in intentional movement—such as dancing, yoga, or simply walking—we’re giving our nervous system the opportunity to reset, helping to calm the body and, in turn, quiet the anxious thoughts that accompany it.
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A concept that has gained attention in nervous system healing is somatic experiencing. This therapeutic approach recognizes that trauma, stress, and anxiety can become “stuck” in the body, leading to chronic tension or discomfort. Somatic experiencing involves paying close attention to bodily sensations and allowing your body to complete stress responses that might have been interrupted. This might look like shaking out your limbs after feeling nervous, taking deep belly breaths, or even allowing your body to stretch and move in ways that feel natural. By listening to your body’s cues and responding with movement, you help it release pent-up energy and restore balance to your nervous system.

It’s important to remember that nervous system healing is a gradual process, one that requires patience and self-compassion. Anxiety can make us feel disconnected from our own bodies, but somatic practices help rebuild that connection. With time, these practices can create a sense of safety and grounding, allowing you to move through anxious moments with more ease. Healing is possible, and every small step—whether it’s a simple stretch, a deep breath, or a mindful movement—brings you closer to feeling at peace within your body.