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Release Stress and Anxiety With This Three Step Somatic Meditation Practice

When stress, anxiety, or overwhelm cloud our minds, our bodies are constantly sending us signals. These internal nudges urge us to slow down and nurture ourselves. Unfortunately, we often miss these warning signs. The tension builds in our muscles, our breath becomes shallow and erratic, and our thoughts spiral out of control.

If this resonates with you, there’s good news! This simple three-step somatic meditation by our wellness expert, Julie Skon can be done anywhere, anytime.

This practice can help you re-regulate your nervous system, reconnect with your mind and body, and return to the present moment.

Step 1: Activate Your Somatic Relaxation Response with Vagus Nerve Stimulation Breathing

This two-minute breathing technique activates the relaxation response of your parasympathetic nervous system, signaling to your body that it’s safe to feel calm and centered. Here’s how to practice it:

  • Inhale slowly through your nose for a count of four.
  • Pause and hold your breath for two seconds.
  • Slowly exhale through your mouth for another count of four.
  • Pause again for two seconds before your next inhale.

Repeat this cycle for two minutes, or until you feel a sense of inner calm.

Step 2: Tune into Your Body’s Wisdom

Close your eyes and bring your awareness to the part of your body that holds the most tension or anxiety. Gently place your hands on this area and acknowledge the physical sensations you feel. There are no right or wrong answers—common sensations include tingling, numbness, warmth, coldness, heaviness, or hollowness. Breathe deeply into this area, allowing the sensations to surface.

Silently name them or even speak them out loud. This practice strengthens your interoception, your ability to be aware of your internal state.

Step 3: Listen to Your Body’s Needs and Respond with Self-Care

Maintain your focus on this area and ask yourself, “What does this part of my body need from me right now?”

Our bodies have an innate wisdom, and when we listen attentively, they can guide us toward self-care. Notice any answers or intuitive feelings that arise. Perhaps it needs gentle stretches, a soothing touch, or simply some quiet time. Respond with a practice that aligns with your deepest needs—a warm bath, a few mindful yoga poses, or simply resting in a comfortable position.

Try this somatic meditation any time you need tuning in with your body

If you’d like a guided meditation to support this practice, look for “SOS Somatic Meditation for Stress Release and Anxiety Relief” by Julie Skon.

Remember, even a few minutes of somatic meditation can make a big difference in managing stress and anxiety. With regular practice, you’ll cultivate a stronger connection between your mind and body, fostering a sense of inner peace and well-being.