In my counselling and yoga sessions, I often guide clients through a body awareness meditation—a brief body scan to notice sensations. I call it a Somatic Check-in. It helps clients transition out of the busyness of their minds and the stress of daily life, bringing attention to what is present within themselves. It offers an opportunity to arrive in the moment and connect with the body, which holds deep wisdom and valuable information about our current state and needs.
The Importance of Somatic Awareness
Developing the skill of somatic sensing has many benefits. Many of us become disconnected from our body’s signals, yet through the Vagus nerve network, our bodies provide far more information about our present state than our minds alone. However, we often spend so much time “in our heads” that we fail to register what is happening from the neck down. This disconnect can cause us to ignore important cues from the digestive system, immune system, and other bodily processes that help keep us healthy and balanced.
A Somatic Check-in also gives us an opportunity to practice the skills of mindfulness and self-compassion. It encourages curious, non-judgmental awareness of what is happening within us. During the check-in, we ask ourselves:
-What do I notice at this moment?
-What do I need at this moment?
By practicing this simple inquiry, we cultivate a gentler and more honest relationship with ourselves.
Regulating the Nervous System
Somatic Check-ins also serve as a tool for nervous system regulation, supporting stress resilience and emotional processing. Often, we instinctively resist or suppress uncomfortable sensations. However, this technique encourages us to stay present with these sensations instead of pushing them away. When we hold space for what we feel, we allow it to shift and move. As a result, emotions, sensations, and even the stories we tell ourselves have a greater chance of dissolving and dissipating. The body needs to express stress and emotions in order to release them—after all, what we resist persists.
Making Somatic Check-ins a Habit
A Somatic Check-in is a valuable skill to develop. I invite you to use the recording below as a guide to establish a foundation in the practice. It can be done at any time of the day and is especially effective when you feel stressed or overwhelmed. With regular practice, it will become second nature, and you may no longer need the recording to guide you. I welcome you to give it a try and allow your body’s wisdom to guide you toward balance and well-being.
