Ep. 68 Feeling Supported: A Somatic Practice for Grounding and Ease - Solo

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A Simple Somatic Practice

In this episode, Lisa Dawn introduces a straightforward somatic practice focused on settling and stabilization. 

Lisa guides listeners through a five to seven-minute exercise designed to slow down, tune into the body, and find support in the present moment. By gently scanning the body, noticing sensations, and making necessary adjustments, this practice aims to shift the nervous system from anxiety or tension to a state of ease and relaxation. 

Lisa emphasizes the importance of awareness, space for emotions, and reconnecting with the body's wisdom. Suitable for anyone feeling scattered or overwhelmed, listeners are encouraged to be in a seated or lying down position. The practice ends with a reflective quote, reinforcing the significance of small decisions and the journey of growth.

Work with Lisa 1:1 

00:00 Introduction and Overview

01:40 Preparing for the Practice

02:31 Beginning the Somatic Practice

03:54 Body Awareness and Movement

04:49 Full Body Scan

11:00 Reconnecting with the Environment

12:30 Closing and Reflections

14:39 Final Thoughts and Farewell

15:00 Podcast Announcements

Episode Transcript

Lisa (00:11):
Hey guys, Lisa Dawn here, welcome back to the podcast.
So today we're going to diveinto a simple yet powerful
somatic practice, and this oneis all about settling and
stabilization.
It's going to be a short andsweet one.

(00:34):
This is a practice of slowingdown, tuning into the body, and
finding support in the presentmoment.
When we take the time to gentlyscan our body, notice sensations
and invite movement whereneeded, we're actually doing so

(00:54):
much more than just checking in.
We're helping our nervous systemto shift from potentially
anxiety or tension into a stateof ease and relaxation.
We're also cultivatingawareness, creating space for
emotions, and reconnecting withthe wisdom of our own body.

(01:20):
This practice is here to groundyou.
To bring a sense of calm and toremind you that you are
supported.
So if you're feeling scattered,overwhelmed, or just in need of
a bit of a reset, this practiceis for you.

(01:40):
I will note.
that this exercise will requireyou to be in a place where you
can be either seated or layingdown.
So if you're driving or notsomewhere that you can fully
sink into this practice, noproblemo, just bookmark this and

(02:01):
come back to it when you have,when you have the space.
But if you're here now andyou're ready.
To dive in, it's going to beabout five to seven minutes, so
let's settle in together, take abreath, find your position, and

(02:26):
let's begin.
So we're just going to begin bynoticing where is the support
beneath you, and that can bewherever your body easily
registers that.
It could be in your feet, yourlegs, your back.

(02:55):
Just taking a moment to noticewhere you register support.
And now just check in with yourbody.
Is there anywhere that you feelcomfort or ease?

(03:15):
Can you locate that place?
So we're just looking for aplace in your body that you feel
a sense of comfort, calm, oreven stillness.

(03:36):
I just want to spend a moment ortwo there and just allow your
awareness to be drawn to thatplace within you.
And now just notice if there areany areas of tension or

(04:00):
discomfort.
Perhaps giving those areas alittle hello by acknowledging
them.
And even answering any call formovement or adjustments that
your body is asking you to make.
So if you're sitting, perhapsyour body would like to lay

(04:23):
down.
Maybe you just need to adjustyour hands or your legs.
Just really take some time rightnow to allow the movements and
adjustments that your body wouldlike to make.

(04:49):
Now I invite you to bring yourattention down to your feet.
Just noticing your toes, justeven giving them a wiggle.
And moving up to the ankles,your shins, your knees, your

(05:18):
thighs, your bum, and thenmoving up to the hips, just
checking in, noticing what it'slike to pay attention to these
areas.
And then shifting your awarenessto your tailbone.

(05:49):
Into your seat, and if you'resitting, maybe just rocking back
and forth a bit, and if you'relaying down, moving gently from
side to side and slowly checkingin with your spine, moving up

(06:15):
the back, tracing the movementup.
Vertebrae by vertebrae, passingby the abdomen and chest.

(06:37):
Noticing the support of yourcore as we make that journey up
your center, then further up theneck to the base of the skull.
Noticing the support that yourhead gets from your neck and

(07:03):
your back.
Then moving along further upinto the fingers, wrists,
elbows.

(07:24):
and shoulders, noticing anymovement that may want to
happen, and then just invitingthat movement to happen.

(07:49):
Now bringing your awareness toyour scalp and to your face.
Noticing first any areas of easein your facial muscles, and now

(08:10):
any areas of tension.
It may feel good to gently openand close your mouth.
Or even just move your moutharound in a way that feels
opening or nice.

(08:36):
And then bring your awareness toyour senses, your ears, noticing
any sounds in the room inaddition to my voice and further
beyond.

(08:57):
How far can you hear in thismoment?
And just noticing your breathcoming in and out of your nose.
And is there any scent in theroom?

(09:27):
And then noticing your skin.
Noticing where your body endsand where the environment
begins.
Perhaps taking note of the areasthat make contact with clothing.

(09:52):
Noticing the areas that areconnecting to and have support
with the surface you are on.
Notice the temperature, is itcool, warm, neutral, or just

(10:20):
really noticing what is here inthis moment.
And now just bringing anyawareness to your whole body,
from your nose to your toes.

(10:52):
And when you feel ready, justbegin to prepare your eyes to
open.
First, by moving your head sideto side, and then remembering
what the room looked like.

(11:13):
Then slowly opening your eyes,and begin to take in the space
around you, and bringing yourawareness out into the room,
allowing your eyes to floataround the room, and then

(11:35):
perhaps noticing if there isanything that holds your
attention, anything that holdsyour gaze.
Notice what is close.
Notice what is far.

(11:58):
Notice your ability to give yourattention, to take in your
environment with all of yoursenses.
And just take a few more momentsthere, settling back into being

(12:19):
here with me in this presentmoment.
Welcome back.
I hope you enjoyed that littlesomatic snack and as we get

(12:41):
ready to close, just take amoment to notice how you feel.
Maybe there's a bit more ease inyour breath, a greater sense of
connection to your body or justthe awareness that you can

(13:02):
return to this space anytime youneed.
This practice is more than amoment of stillness.
It's a tool for regulation, forgrounding, and for self
compassion.
It helps us shift out of stress,deepen our awareness, and create

(13:26):
more space for whatever we maybe holding.
And the best part?
You don't have to get itperfect.
You just gotta show up.
So, let's end with somebeautiful words to send you on

(13:46):
your way.
These are from Rainier Wild.
Real change doesn't announceitself.
It happens in the smalldecisions.
The gap between the now and thenot yet.

(14:07):
The willingness to wait insideuncertainty.
The trust to keep moving.
Even when nothing's goinganywhere.
You don't always see growth, butit's there, shaping you in ways

(14:27):
you won't understand untilyou've already arrived.
So thank yourself for takingthis time, and if this practice
supported you today, feel freeto revisit it whenever you need

(14:49):
a little reset.
Until next time, be gentle withyourself and take good care.
Bye for now.
As always, thank you so much forlistening.
Life is busy.
So it means even more thatyou're carving out time in your

(15:09):
day to be here.
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(15:31):
think could benefit.
See you again next Wednesday.