Move Your Body, Strengthen Your Mind! - A Beginner’s Guide to Somatic Movement

By: Brianna Jones, Marriage and Family Therapist Trainee

Within the hustle and bustle of our ever-changing world, many of us are searching for ways to improve mental health and well.. just feel better. From meditation to therapy, there are a

number of paths to work on our mind, body, and spirit, but one often overlooked approach

happens to be one of the simplest to do—somatic movement. Rooted in the connection

between body and mind, somatic movement practices offer incredible benefits for mental

health. This blog explores what somatic movement is and how it can support emotional

resilience, reduce stress, and enhance our mental well-being by utilizing one of the best tools you have—your body.

What is Somatic Movement?

Somatic movement is a body-centered approach that focuses on increasing awareness of

physical sensations, movements, and patterns. In simpler terms, intentionally giving our body

the undivided attention it desperately deserves! Somatic practices are about tuning inward.

They encourage participants to explore and respond to their bodily sensations in the present

moment—letting go of the stressors just for a moment to become utterly in tune with the

wonderful YOU.

Benefits of the Powerful Mind-Body Connection:

1. Reduce Stress and Anxiety

One of the most immediate benefits of somatic movement is its ability to calm the nervous

system—the epicenter where stress and anxiety like to hang out and grow. By engaging in

gentle, mindful movements, the body activates the parasympathetic nervous system—the

“rest-and-digest” mode. This shift helps reduce cortisol levels, alleviating feelings of stress and anxiety. Simple practices like mindful breathing paired with slow movements can bring a sense of grounding and relaxation.

2. Enhance Emotional Regulation

Emotions often manifest physically, whether it’s a knot in the stomach or tension in the

shoulders. Somatic movement helps us recognize and release these physical manifestations of emotion. By connecting with the body, people can process and regulate emotions more

effectively, leading to improved emotional resilience over time. Who doesn’t want to be in more control over all those not-so-great emotions?

3. Improve Body Awareness and Self-Connection

When was the last time you stopped and focused on what was happening within your body?

Somatic practices promote mindfulness by encouraging individuals to focus on the present

moment and their internal experiences. This heightened body awareness can foster a stronger connection to oneself, helping individuals better understand their needs, boundaries, and desires. It’s all about intentionally looking inward and becoming connected with yourself— stronger connection + increased awareness = a less stressed you!

4. Support Trauma Recovery

Trauma often becomes "stored" in the body, leading to chronic tension or patterns of holding. Somatic movement provides a safe way to explore and release these patterns without requiring verbal processing. Maybe you aren’t ready to talk outwardly, so let’s focus internally first. Many trauma-informed therapies incorporate somatic principles to help individuals feel safe and in control while addressing past experiences. Studies have shown that somatic therapies can significantly reduce symptoms of post-traumatic stress disorder (PTSD) and improve emotional resilience (van der Kolk, 2014).

5. Boost Mood and Energy Levels

Engaging in somatic movement can stimulate the release of endorphins, the body’s natural

feel-good chemicals. The gentle movements also help improve circulation and oxygen flow,

which can increase energy levels and enhance overall mood. Better mood, more energy.. yes, please!

Let’s Get Started—Simple Ways to Get Moving!

Starting a somatic movement practice doesn’t require any special equipment or expertise. All itrequires is your body and willingness to connect with yourself deeply. Here are a few simple ways to begin:

- Body Scan: Lie down or sit comfortably. Slowly bring your attention to different body parts,

noticing any sensations without judgment.

- Gentle Movement Exploration: Experiment with slow, fluid movements. For example, try circling your arms or rolling your shoulders while focusing on how it feels internally.

- Guided Practices: Seek out local in-person, online classes, or local workshops. Even a quick YouTube search will do the trick! You can search for “5-Minute Meditation” or “Somatic Movement.”

- Daily Integration: The beauty of somatic movement is that you can easily incorporate

increasing body awareness into daily activities like walking, stretching, or washing dishes. All

it takes is paying attention to your body’s sensations. Get in Tune with YOU!

Somatic movement is a powerful yet accessible tool for enhancing mental health. By fostering a deeper connection between body and mind, it helps reduce stress, regulate emotions, and support overall well-being. Whether you're seeking relief from anxiety, recovering from trauma, or simply looking to feel more grounded, somatic movement offers a gentle and transformative path to a healthier you. Let’s take a moment to move mindfully today, achieve a better sense of ourselves and body, and strengthen that wonderful mind of yours!

References

van der Kolk, B. A. (2014). *The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma*. Viking.