Bringing Somatic Awareness to Meditation for Deeper Healing
Meditation isn’t just about quieting the mind; it’s about connecting with our true nature and cultivating a deep awareness of our body and emotions. A somatic approach to meditation allows us to heal on a profound level by integrating both the mind and body in the process. Here’s how to bring a somatic experience into your meditation practice.
1. Embrace the Role of the Observer
The first step in meditation is recognising that you are the observer, the one who watches, without judgment, the thoughts and emotions that arise. This step is key in aligning yourself with your true being, rather than identifying with the mental and emotional clutter that often dominates our lives.
What does it mean to be the observer?
Put simply, it means stepping outside of your thoughts and emotions and recognising that they do not define you. When we identify with the emotions or the stories our mind tells us, we become entangled in them. But you are so much more than the narrative you tell yourself.
When you allow yourself to simply observe your emotions, your narrative begins to dissolve. You no longer become consumed by your feelings, they simply pass through you.
By bringing your awareness to the present moment and the experience you’re having, you create a distance between yourself and the emotion, preventing it from taking over. It’s no longer your experience, just something you are experiencing.
2. Use the Breath as Your Anchor
When distractions arise or you feel overwhelmed, the breath is your anchor. Following your breath is one of the easiest ways to ground yourself and reconnect with the present moment. Your breath serves as a bridge between your mind and body, allowing you to feel the sensation of being in your body.
As you breathe slowly and deeply, it becomes easier to connect with your inner self and feel the emotions that are arising. Mindful breathing helps prevent those emotions from overwhelming you, allowing you to stay present with what’s happening inside you.
Combining breath with movement, like yoga, Qi Gong, or even simple stretching, can be a very effective way of releasing stagnant emotional energy. This helps keep the energy flowing, making it easier to process what comes up.
3. Practice Inner Acceptance
One of the hardest aspects of emotional healing is accepting the feelings that arise, especially when they’re uncomfortable or painful. The instinct might be to push them down, ignore them, or judge them as wrong. But healing begins with acknowledging and accepting your emotions as they are.
It’s about allowing them to exist without resistance. When you let yourself experience the emotion, without trying to change it, it begins to lose its grip on you.
Acceptance doesn’t mean you have to enjoy the feeling, but it means you allow it to be there, without trying to escape it. When you stop resisting the emotion, it has the space to dissipate naturally, without lingering or intensifying.
4. Understand that Healing is Organic and Ever-Changing
Healing is not a linear process, and it doesn’t follow a strict timetable. The phrase “be like water” rings true in somatic healing. We must flow with our experiences, allowing them to unfold naturally and at their own pace.
When we live in alignment with our bodies, we are constantly present, integrating parts of ourselves that need healing as we shine awareness on them. This is a gradual, ongoing process, not something that happens overnight.
A practice like Qi Gong or any physical movement that brings awareness to the body can help develop this ability to tune in to what’s needed, moment by moment. It teaches you to stay grounded and attuned to the body’s wisdom.
5. Lift Your Vibration in Ways That Feel Right
Healing isn’t always a quiet, still process. Sometimes, it’s about lifting your vibration and doing things that reconnect you with joy.
For me, music is an incredibly effective way to raise my energy. When I’m feeling disconnected, I listen to my favourite songs on repeat until I feel grounded and back in my body. I might hum along, tap my feet, or move my body to the beat, it’s an act of self-regulation that releases tension and calms my nervous system.
Other times, I may find comfort in doing something that nurtures me, like cooking my favourite meal, going for a walk, or spending time in a space that brings me peace. The key is listening to your own intuition about what will bring you back to yourself. There’s no right or wrong way to do it, as long as it feels authentic and brings you a sense of well-being.
Somatic Meditation as a Path to Healing
Somatic meditation isn’t just about clearing your mind, it’s about fully inhabiting your body and reconnecting with your emotions. By embracing the observer role, using the breath to anchor you, and accepting your emotions, you’re allowing yourself to experience life in a deeper, more embodied way.
Remember, healing is an organic and ongoing process. By listening to your body, allowing emotions to move through you, and nurturing yourself with practices that resonate with you, you’ll gradually come back to wholeness.
Let the process unfold in its own time, and trust that you are on the right path.