Embodiment as a Path to Healing: A Somatic Approach at Pura Vida Psychiatry

At Pura Vida Psychiatry, we believe that true healing is not just a matter of the mind but also of the body. Our approach integrates somatic practices that restore connection to the physical self and regulate the nervous system. This journey toward healing begins with a deepening into embodiment.

What Is Embodiment?

Embodiment is the practice of attuning to the sensations, movements, and position of your body in space. When we are embodied, we are present. We are connected. We experience ourselves not just through thoughts, but through breath, movement, and inner sensation.

Embodiment can be explored through three primary dimensions:

• Interoception: This is the internal awareness of the body. For example, recognizing tight muscles, a flutter in the stomach, or a heaviness in the chest when feeling sad. It is the practice of noticing sensations from within, observing without judgment.

• Proprioception: This refers to the spatial orientation of the body. It is a sense of your body as a container, noticing your feet on the ground, your back against a chair, or your body moving through space.

• Kinesthetic Awareness: This is your awareness of movement. When you are connected to your body, it may intuitively guide you into gentle rocking, stretching, or shaking to facilitate emotional release.

  
  

Techniques for Embodied Self-Soothing

The following techniques support nervous system regulation and emotional integration by anchoring awareness into the body:

1. Noticing Physical Comfort: Begin by noticing what feels supported. Perhaps it's your feet on the floor or the way the chair cradles your back. This can bring a sense of comfort and presence.

2. Self-Soothing Touch: Gently place your hands over your heart, belly, or shoulders. Touch can restore boundaries often lost through trauma and promote feelings of containment and safety.

3. Soothing Breath: Slow, deep breathing stimulates the parasympathetic nervous system. Inhale through your nose, exhale longer through your mouth, and feel the wave of calm begin to flow.

4. Grounding and Centering: Focus on the weight of your body, the contact points with the earth, and allow yourself to root. Feel the stability of the ground beneath you.

5. Evoking Kindness: Recall a time you were met with kindness. Allow the warmth of that memory to move through your body, relaxing your shoulders and softening your chest.

6. Recalling Being Yourself: Visualize a time when you felt completely you…at peace, confident, or joyful. Let that sensation root in your body.

7. The Voo Sound: Deeply exhale using a low "voo" sound. This vibrational release stimulates the vagus nerve and encourages discharge of built-up stress.

8. Shake It Off: Stand and allow your body to tremble or shake naturally. This mimics the way animals release trauma and helps the body return to equilibrium.

   
   

Embodiment Practices for Everyday Life

1. Notice

Tune in. How do you feel inside your skin? Observe your emotional and physical state without judgment. Give your body the same undivided attention you might give a loved one.

2. Contain

Notice an intense sensation or emotion and mentally draw a circle around it. Then, imagine placing it in a container and setting that container aside…in a therapist's office, a vault, or even another galaxy. This helps create a sense of distance from overwhelm.

3. Breath with Sound: “Shhh” and “Mmm”

Breathe in deeply. As you exhale, use a gentle "shhh" sound, releasing tension from your diaphragm. Follow with a few breaths using a humming "mmm" sound to stimulate the vagus nerve and soften your throat, jaw, and chest.

4. Ground with the Heel Drop

Stand up tall on your toes, then let yourself fall onto your heels with a soft thump. This helps you feel rooted in your body and connected to the here and now.

5. Love and Warmth as Anchors

Call in a memory or future vision that evokes love and security. Even imagined kindness can shift our neurochemistry and offer safety to the nervous system.

6. Name It

Develop a dialogue with your body. "My chest is tight." "There’s a warm feeling in my belly." Naming creates space and softens intensity, helping you know yourself more fully.

Embodiment Isn’t Just for Stress

While these tools are powerful in calming distress, they can also be used to deepen joy. When you are content, relaxed, or inspired take a moment to pause and notice. Where do you feel that goodness in your body? Expand it. Stay with it. Let your system know that this is a safe state too.

Whether you are sipping tea quietly, managing the complexities of parenting and work, or healing from deep emotional wounds, these practices are your allies. At Pura Vida Psychiatry, we are honored to walk with you on your journey of integration and healing. Embodiment is the door and your body already holds the key.

Come home to your body. It is where your healing begins.