Where do you feel that in your body?

A question that I have been asked plenty and a question that many other therapy attendees have heard before. But whether you’ve heard this phrase or not, if you go to therapy long enough, you will likely have this proposed to you. I have been seeing a therapist, with frequency, since 2020, though I originally gave it a brief try in 2016 while finishing my undergraduate degree.

So roughly since 2020, I have had a handful of therapists and I think they’ve each asked that powerful question when I’ve been in heightened emotion: “Where do you feel that in your body?” Even this past week when my therapist was catching up with me about the past several months, she asked me the same thing when I was discussing something about my family. And I am glad she did. I think the powerful thing about the inquiry is that some people, myself included, distractedly go about their day without checking in with their own physicality. Contrarily, some people have to endure chronic disease and pain, and their bodily ailments are always at the forefront of their mind. Yet, many others forget to check in and take notice.

Even amongst my friend circles the discussion of somatic therapy is growing and I think this is great because many emotional challenges truly manifest and arise in a human’s body. Traditionally, the therapy session focus has been on psychological symptoms, often overlooking the quiet ways that trauma is stored in the body. Sometimes people have things that happen early in life that they don’t have a narrative of, but our body remembers (fascinating to think about). Some psychologists and therapists even go as far to say that an effective mental health professional means more than just trying to change a thought pattern or behavior, but also keeping in mind the physical place where someone is storing those thoughts.  

Apparently back in earlier days of psychology (c. 1900s), professionals had begun exploring physical tension in order to relate to psychological states. A psychologist named Wilhelm Reich had a concept called “body armor” and it noted that repressed emotions could later appear and manifest physically, and if someone began addressing these, it could lead to actual emotional healing. It’s fascinating that this has been first studied more than 100 years ago and yet is still not as prevalent as it could be.

When it comes to practicality and how this actually looks, a session using somatic observation can include check-in questions like: “Where in the body are you feeling the anxiety? Does it have a color? Is there a weight? Can you describe it to me?”

Sometimes, a session may include minimal talking, allowing a client to spend time with their feelings. This body awareness is crucial and sometimes people are so disconnected from their physical selves that it can take days, weeks, or months to achieve a general awareness. 

In summation, I’ll list some general ways you can try some somatic therapy on your own without the guidance of a therapist, to see if these techniques can aid you on your journey. 

1)Grounding – Focus on your body in the present moment by using all of your senses. This can help you feel anchored, safe, and centered in your body. 

2)Breathwork – Utilize a rhythmic breathing pattern to help quiet your mind and nervous system. Ensure that breaths are slow, deep, and take time in your exhalations. 

3) Muscle Relaxing – Take turns tensing and relaxing various muscle groups in your body. This will aid in identifying working against certain muscular tensions that accompany stress.

4) Body Scan – Take note of your thoughts and body. Try to do a scan of attention, beginning with your toes and moving throughout your body. Notice parts of yourself that feel good and neutral.

5) Orientation – And finally, become orientated to your surroundings. Notice colors, shapes, and objects. This practice helps to assure your nervous system and to remind you that you’re safe. 

These basic tactics can potentially lead to a lot of insight. Whether you choose to seek out a somatic therapist of your own or whether you just begin to enact simple self-noticing practices, know that there is always something more about yourself that you can learn and be curious about. The body is a powerful thing and we all have one we exist in. It’s our journey and practice to uncover as much about ourselves as we can. “From the view of an atom, the human body’s a universe.” -George Watsky