Somatic Practices to Help You Feel More Connected to Your True Self

There are many reasons why we can lose touch with ourselves. Whether it’s the pressure of work deadlines, family responsibilities, and endless to-do lists, or the weight of societal expectations, chronic stress, emotional struggles, adverse life experiences, and trauma (or a combination of all these things), it’s easy to feel overwhelmed and disconnected from who we truly are.

Before we know it, we find ourselves living a life that is focused on who we think we should be rather than allowing ourselves to feel and express who we truly are.

If any of this sounds familiar, you’re not alone. The good news is, even when life pulls us in a thousand different directions away from our true selves, our bodies have a way of guiding us back. That’s where somatic practices come in.

Somatic practices are powerful tools that can help you reconnect with yourself in the present moment, especially when life’s challenges have pulled you away from that inner connection.

But what exactly are somatic practices, and how can they help you reconnect to your true self? Let’s dive in.

What Are Somatic Practices?

The word "somatic" comes from the Greek word soma, meaning "of the body." Somatic practices focus on tuning into the body’s sensations, signals, and movements as a pathway to self-awareness and healing. These practices recognize that the body and mind are deeply interconnected, and how we move, breathe, and feel in our bodies impacts our mental and emotional state, and vice versa.

By paying attention to the sensations within our body, we can begin to unravel layers of tension, stress, conditioning, and protective patterns that have built up over time, revealing a deeper sense of who we truly are beneath the surface.

Why Somatic Practices Help You Reconnect with Your Authentic Self

We often think of our authentic self as something shaped by our thoughts or personality. But when we look deeper, we realize that how we feel in our body and the state of our nervous system play a crucial role in whether we feel safe enough to live and express ourselves authentically.

If we’re constantly stuck in stress responses—like fight, flight, or freeze—it’s hard to feel safe enough to connect to our true self and express who we really are. When we’ve experienced trauma or adverse life events, our nervous system can react as if something from the past is happening in the present moment, pulling us out of our current experience and disconnecting us from ourselves.

Somatic practices can create space for you to return to a state of “safe enough,” allowing you to reconnect with your authentic self and the present moment. They help release stored tension, regulate the nervous system, and enhance body awareness—all of which are essential for fostering a deeper connection with yourself.

5 Somatic Practices to Reconnect with Your True Self

Here are five simple somatic practices you can integrate into your routine to begin this reconnection process:

1. Body Scanning for Awareness
   Start by taking a few deep breaths and then gently bring your attention to different parts of your body, from head to toe. Notice areas that feel tense or uncomfortable, as well as those that feel more at ease. As you scan, observe any sensations or emotions that arise. Rather than trying to change or fix anything, simply be with what you’re feeling and observe with curiosity and compassion, as long as it feels tolerable.

   Over time, this practice may help you gain a deeper understanding of why you’re feeling a certain way. For example, the tension in your shoulders might be tied to stress you've been carrying from a busy workday, or the heaviness in your chest could be connected to an unresolved emotion. By developing this awareness, you may start to recognize where you're holding onto protective patterns that have been blocking your authenticity.

2. Somatic Movement

   Somatic movement is all about gentle, mindful movement that encourages you to tune into your body’s sensations and impulses. Instead of concentrating on how a movement looks, allow your body to guide you in how it wants to move. Start with gentle stretches or swaying, paying attention to how each movement feels. Notice any areas where you feel restricted or tight and explore whether a small adjustment—like shifting your weight or relaxing a muscle—can help create more ease.

   As you continue to move, pay attention to your internal experience and what comes up for you. Are there any emotions that arise, or perhaps emotions that release? Are there areas of tension in your body feel less tense or more relaxed? Approach this exploration with curiosity and compassion and remember to move only for as long as it feels tolerable. This practice not only enhances body awareness but also helps you reconnect with the flow and rhythm that feel most natural to you, leading to a deeper alignment with your authentic self.

3. Breathwork for Nervous System Regulation
   The breath is a powerful tool for regulating your nervous system and bringing you into a state of balance. There are various breathwork techniques to choose from—some help to energize (upregulate the nervous system), while others focus on calming (downregulate the nervous system). One simple and effective technique for fostering calm and presence is diaphragmatic breathing, also known as belly breathing.

   To begin, place one hand on your chest and the other on your belly. Inhale deeply through your nose, feeling your belly rise, and then exhale slowly through your mouth, allowing your belly to soften. Aim to make your exhalation longer than your inhalation, as your heart rate naturally decreases during the exhale. This extended exhale signals to your nervous system that it’s okay to relax. As you continue this practice, pay attention to any shifting emotions or sensations. This technique not only helps soothe the nervous system but also creates space for you to reconnect with yourself and the present moment, free from the fight-or-flight responses that can block authentic expression.

4. Grounding Techniques
   Grounding is about bringing your awareness back into your body and the present moment, helping you reconnect with a sense of stability and security. One simple grounding practice is to either stand with your feet firmly on the ground or sit with your sit bones evenly supported in your seat, ensuring your feet are grounded. Close your eyes and imagine roots extending from your feet deep into the earth, anchoring and supporting you.

   As you breathe, notice how the sensation of being rooted helps you feel more present and connected to your body. You can also use physical touch, like placing your hands on your belly or over your heart, or even wrapping your arms around yourself like a hug, to anchor your awareness in the moment. If your mind starts to wander, gently bring your focus back to the sensations in your body and your breath. Grounding helps quiet mental chatter, allowing you to feel more centered and connected to your authentic self.

5. Mindful Touch and Self-Compassion
   Mindful touch is a somatic practice that combines physical sensation with self-compassion. Begin by placing your hands on a part of your body that feels tense or in need of care—this could be your heart, belly, forehead, or anywhere else calling for attention. As you hold this area, take a few deep breaths and consciously offer yourself kindness. You might say something soothing to yourself, such as "I’m here for you" or "It’s okay to feel this." You could also ask this part of you, “What do you need in this moment?”

   Notice how your body responds to this gesture of self-care. Does the tension soften? Does your breath deepen? Or perhaps an unexpected response arises. Regardless of what you experience, observe it with kindness and compassion, exploring only for as long as it feels tolerable. This practice encourages you to cultivate a compassionate relationship with your body, recognizing that it holds the wisdom of your emotions and experiences. Over time, practicing mindful touch can help you develop a deeper sense of self-love and acceptance, which is essential for living authentically. 

Somatic practices offer a pathway to reconnect with our authentic selves and discover who we are at our core—beyond the layers of stress, conditioning, and protective patterns that hide our true essence.

By tuning into your body and understanding the interconnectedness between your body and mind, you can access a more genuine sense of self. As you practice and nurture this connection, you may find it creates a ripple effect in other areas of your life as well.

Hope this was of benefit!

-Franchesca

P.S. If you’re ready to reconnect with your true self and explore how somatic healing can support you on that journey, I’d love to chat! Book a complimentary discovery call with me to learn more about how I can support you.

photo cred: Rodolfo Sanches Carvalho