12 Somatic Tools for Connecting With IFS Self-Energy
As an IFS and somatic therapist, one of the most powerful ways I help clients to experience deep healing is by connecting with Self-energy. This essential aspect of your being is characterized by qualities like compassion, calm, clarity, creativity, and confidence. Accessing your Self-energy can promote healing, self-acceptance, and a deeper connection to your inner wisdom.
If you haven’t already read our blog on using somatic therapy tools to access Self-energy, you can read it here.
In this blog post, I’ll give you 11 somatic tools designed to help you connect with your Self-energy and bring balance to your body, mind, and spirit.
12 somatic tools for you to try today
Orienting to the Present Moment
Orientation is a powerful tool in Somatic Experiencing that helps you stay anchored in the present moment, which is crucial for nervous system regulation and connecting with Self-energy. This practice involves bringing your attention to your immediate environment and noticing what you can see, hear, and feel in the present.
Begin by gently scanning your surroundings with your eyes, noticing objects, colors, and shapes. Then, listen for sounds—perhaps the hum of a fan or birds outside—and pay attention to any sensations of touch, like the pressure of your feet on the ground or the chair beneath you. Focusing on these sensory inputs can help activate the parasympathetic nervous system, promoting a sense of safety and calming the body. Orientation also helps interrupt the cycle of stress or trauma by reconnecting you to the here and now, making it easier to access Self-energy.
Resourcing: Anchoring in Safe Sensations
In Somatic Experiencing, resourcing refers to identifying and anchoring into sensations of safety, calm, or grounding in the body to help regulate the nervous system. Start by closing your eyes and taking a few deep breaths. Tune into your body and notice any sensations that feel neutral, safe, or comforting—this could be a slight warmth in your chest, a feeling of connection through your feet, or a soft, steady breath. Once you've identified a safe sensation, focus all your attention on it, allowing it to deepen and expand. As you continue to breathe, let this safe sensation act as an internal resource that you can return to whenever you're feeling overwhelmed or triggered. By grounding yourself in these soothing sensations, you create a reservoir of internal calm, helping to regulate your nervous system and access your Self-energy.
Somatic Breathwork
Breathwork is a key somatic tool for regulating the body and calming the mind. Slow, deep breathing activates the parasympathetic nervous system, allowing you to connect with Self-energy. Practice breathing into your belly, feeling it expand as you inhale and contract as you exhale. You can also try box breathing: inhale for four counts, hold for four, exhale for four, and hold again for four. This simple practice can ground you in the present and invite Self-energy to emerge.
Body Scan Meditation
The body scan is a foundational somatic tool for reconnecting with your body and Self-energy. Start at your feet and move slowly upwards, paying attention to each area of your body. Notice any tension, discomfort, or sensations, without judgment. Simply observe and breathe into those areas. Notice what happens after a few moments of truly accepting and allowing these sensations to be there. This practice encourages mindfulness, helping you to cultivate compassion for your body and inviting a sense of calm that comes with accessing Self-energy.
Movement Awareness
Movement is one of the best ways to somatically connect with Self-energy. Yoga is an excellent way to do this, but you don’t need a structured practice to benefit from mindful movement. Simply moving your body in ways that feel good—stretching, swaying, dancing, shaking—helps release pent-up emotions and fosters body awareness. Go to a quiet space where you can be alone and won’t be disturbed. Tune into your body and notice how it feels to move your body in small, subtle ways as well as in larger ways. As you move, pay attention to how your body feels keep doing movements that feel good or regulating. Remember that sometimes what we need to regulate and feel good in a given moment might be to feel soothed or to laugh, but it can also be to move through anger or to cry. This exercise can help you identify when you’re in Self-energy and move through it when other parts of the system are activated.
Compassionate Self Touch
Compassionate and mindful touch can help you become more attuned to your body and its signals. Gently place your hands on different parts of your body, such as your heart, stomach, or shoulders, and notice the sensations that arise. You may also try self-soothing touches, like gently rubbing your arms or placing your palms on your chest. This somatic tool fosters connection to your body and encourages Self-energy to emerge as you embrace your physical experience with compassion.
Resourcing Through Visualization
Resourcing is a technique that involves identifying and accessing internal or external sources of safety, comfort, and support. Begin by closing your eyes and taking a few deep breaths. Imagine a place or memory where you felt completely safe and at ease. Picture the details vividly – the colors, sounds, and sensations. Engage all your senses to fully immerse yourself in this resource. Allow the feelings of safety and comfort to wash over you, knowing you can return to this visualization whenever you need.
Toe Tapping
Toe tapping is a simple yet effective technique used to ground the body and regulate the nervous system. This practice involves gently tapping your toes on the ground, one foot at a time, while paying close attention to the sensations in your feet and legs. To begin, sit or stand comfortably, ensuring that your feet are flat on the floor. Start by gently lifting one foot and softly tapping your toes on the ground, noticing the rhythm and pressure of each tap. Focus on the sensation of your toes connecting with the floor, and feel how this grounding motion brings you back to the present moment.
The repetitive nature of toe tapping activates the parasympathetic nervous system, helping to release tension, regulate emotional states, and promote a sense of safety. As you tap, you may notice a shift in your body—perhaps a sense of relaxation or a gentle release of stress. This practice is particularly helpful when you're feeling overwhelmed or disconnected, as it provides an immediate way to bring your awareness to the body, ground yourself, and calm your nervous system.
Toe tapping can be used as a quick tool throughout the day, whether you're sitting at your desk, standing in line, or simply needing a moment to recenter. It’s an accessible and effective way to resource your body and help return to your Self-energy.
Progressive Muscle Relaxation
Progressive muscle relaxation (PMR) is a technique that involves tensing and then relaxing various muscle groups throughout the body. Start with your feet and work your way up, tightening each muscle group for a few seconds before releasing. This exercise helps to increase bodily awareness, reduce stress, and reconnect with your inner state of calm and clarity—the hallmark of Self-energy.
Heart-Centered Breathing
Heart-centered breathing is a practice that helps you connect with the compassionate aspect of your Self-energy. Place your hand over your heart and begin breathing slowly and deeply. Visualize each breath flowing in and out of your heart center, filling your chest with warmth and love. With each inhale, invite compassion and healing into your being. With each exhale, let go of any tension or negative emotions. This practice can invite a sense of peace, helping you access your most loving and wise self.
Tuning Into Internal Sensations
To connect with Self-energy, it’s important to tune into the subtle sensations within your body. Throughout your day, pause for a few moments to check in with yourself. Notice any areas of tension, discomfort, or relaxation. Notice any areas that feel comfortable, neutral, calm, or safe. By learning to listen to your body without judgment, you strengthen your connection with your Self-energy, allowing it to guide you toward healing and balance.
Body-based Affirmations
Affirmations are a wonderful way to shift your mindset, and when combined with somatic awareness, they become even more powerful. Stand or sit comfortably, and place your hands over your heart or another part of your body that feels significant. Tune into your internal experience. Notice what sensations come up as you breathe deeply and repeat affirmations like:
“I am safe in my body.”
“I am worthy of love and compassion.”
“I trust my inner wisdom.” Feel the energy of these affirmations resonate throughout your body, bringing you closer to your Self-energy.
Ready to connect with Self-energy?
Ready to explore these somatic tools and reconnect with your Self-energy? If you're seeking expert guidance and support on your healing journey, reach out today. As an IFS and somatic therapist, I’m here to walk beside you as you cultivate a passionate, vibrant life of ease.
Let’s work together to unlock your inner wisdom and create lasting change.