What is Somatic Meditation

Begin a new journey where you’ll explore yourself deeply through a wonderful practice called somatic meditation. If you’ve ever wondered, “What is Somatic Meditation?” you’re in the right place. Somatic meditation isn’t like the usual meditation you might have heard of. It’s a powerful practice that helps us connect with our bodies and inner wisdom profoundly.

In this post, I will cover everything you should know regarding somatic meditation – what it’s about, how it works, why it’s helpful, and how you can start doing it in your everyday life. Get ready to learn about how to be more connected with your body and mind as we discover the amazing benefits of somatic meditation together.

What Exactly is Somatic Meditation?

  • Somatic meditation is about connecting your mind with your body. Instead of just focusing on thoughts or breathing like in regular meditation, it’s more about paying attention to how your body feels.
  • You notice things like tension, relaxation, or warmth without judging them. This helps you stay in the present moment and feel more peaceful inside.

How is Somatic Meditation Different?

  • Somatic meditation is unique because it focuses mainly on your body. While other meditation types might tell you to focus on your breath or thoughts, somatic meditation asks you to feel what’s happening in your body.
  • It’s not about concentrating on one thing, but rather exploring how your body feels at any moment. Sometimes, it even involves gentle movements to help you relax and become more aware of your body.

Why is Body Awareness Important in Somatic Meditation?

  • Being aware of your body is key in somatic meditation. It helps you understand your emotions better and calms your mind.
  • By paying attention to how your body feels, you can notice when you’re tense or stressed and learn to let go of those feelings.
  • This makes you feel more relaxed and connected, both to yourself and the world around you.
  • Essentially, by listening to your body, you can discover more about yourself and feel healthier and happier overall.

How Somatic Meditation Works

What is Somatic Meditation - How It Works

  • In somatic meditation, we see that our mind and body are very connected. This connection is like the foundation of the practice. It shows us that what we think and feel is also felt in our bodies.
  • When we do somatic meditation, we learn to notice how our thoughts and feelings show up physically and how our body sensations affect our thoughts and feelings.
  • Understanding this connection helps us find balance and feel better overall. Somatic meditation reminds us to pay attention to the here and now.
  • By focusing on what’s happening right in front of us, we feel more alive and connected.
  • This means paying attention to simple things like our breath, how our body feels, or the sounds around us.
  • When we’re more aware of the present moment, we feel closer to ourselves and the world around us. It brings a sense of meaning and energy to our lives.

How Science Supports Somatic Meditation

  • Science shows that somatic meditation works. Studies have found that techniques like body scan meditation and mindful movement can change our brains in positive ways.
  • They can make parts of our brain linked to body awareness and managing emotions more active. Somatic practices also help our bodies handle stress better by lowering stress hormones like cortisol.
  • So, when we practice somatic meditation, we’re not just following an old tradition; we’re using something that science says is good for our well-being.
  • It’s like combining ancient wisdom with modern knowledge to help us become better versions of ourselves.

How to Practice Somatic Meditation – 3 Techniques

Somatic meditation is a form of mindfulness practice that involves focusing on bodily sensations to cultivate presence and awareness. We shall look into the three techniques that you can explore and deepen your awareness of your body and its sensations.

What is Somatic Meditation - How to Practice it

Exploring Physical Sensations through Body Scan Meditation

  • Body scan meditation is like taking a journey through your body. You start by finding a cozy spot to sit or lie down. Then, you focus on your breath to help you relax.
  • Slowly, you move your attention from the top of your head down to your toes, noticing how each part of your body feels.
  • You might feel tightness, warmth, coolness, or tingling in different places. The key is to notice these feelings without judging them.
  • Just let them be. If you find any tension or discomfort, take a deep breath and let it go.
  • You can do this meditation for a few minutes or longer, depending on what feels right for you.
  • With practice, you’ll become more aware of your body’s signals and feel more connected to yourself.

Finding Presence through Dancing, Yoga, or Tai Chi

  • Movement-based meditation is all about mindfully moving your body. Activities like dancing, yoga, or tai chi help you connect with yourself through rhythmic and intentional movements.
  • It’s like dancing to the beat of your drum, syncing your breath with your movements. Choose a movement practice that you enjoy, and let your breath guide you.
  • Pay attention to how your muscles feel as you move, how your feet touch the ground, and the energy flowing through your body. Let go of any judgments and just focus on being present in your body.
  • Whether you’re following a yoga routine, dancing freely, or practicing tai chi, let the rhythm of your body lead you into a meditative state.

Tuning into Your Breath & Body

  • Breath-body meditation is a simple way to bring calm and presence into your life. Sit comfortably and close your eyes.
  • Pay attention to your breath as it moves in and out of your body. Notice how it feels as you breathe in and out. As you continue to breathe, pay attention to any sensations in your body.
  • Feel your chest and abdomen rise and fall with each breath. If your mind wanders, gently bring it back to your breath and the sensations in your body.
  • This meditation helps you connect your breath with how your body feels. By doing so, you can tap into a deep sense of inner peace and wholeness within yourself.

Tips for Going Deeper in Your Practice

To get the most out of somatic meditation, try these tips:

  • Stick to a Routine: Practice regularly to build awareness and connect better with your body.
  • Experiment: Try different techniques and see what works best for you. Trust your instincts and explore what feels right.
  • Get Support: Seek guidance from experienced teachers or join a meditation group. It helps to have support and share experiences with others.
  • Bring Mindfulness Everywhere: Extend mindfulness to daily activities like eating or walking. Being aware of these moments deepens your practice.

Overcoming Challenges in Somatic Meditation

Somatic meditation can be tricky at times, but here’s how to tackle common issues:

  • Restlessness:
    • If you find it hard to sit still, don’t worry. It’s normal. Just gently bring your focus back to the present whenever your mind wanders.
  • Physical Discomfort:
    • Sometimes you might feel uncomfortable, like stiffness or pain. Instead of fighting it, accept it with curiosity. Adjust your posture or move gently to ease the discomfort.
  • Resistance & Self-Judgment:
    • You might face thoughts or feelings of resistance or self-criticism. Remember, these are temporary and don’t define you. Be kind to yourself and know it’s okay to struggle sometimes.


Starting the journey of somatic meditation is like opening a door to discover the amazing wisdom and intelligence your body holds. It helps you see life more clearly, become stronger, and be more present. As you explore somatic meditation, you’ll find lots of valuable insights and experiences that go beyond just thinking.

If you’re interested in exploring somatic meditation further and experiencing its transformative power, you might want to check out the Somatic Descent program. This program, led by Dr. Reggie Ray, a pioneer in this field, offers easy-to-follow guidance and practices to uncover the deep wisdom in your body. With over 13 hours of teachings and meditations, you’ll learn how to connect with your body, bring somatic practices into your daily life, and discover your limitless potential.

Whether you’re new to somatic meditation or want to deepen your practice, the Somatic Descent program is a great way to explore the empowering aspects of your body and unlock its full potential.

Discover Your Body’s Wisdom

Join Dr. Reggie Ray’s life-changing course and discover how to unlock your body’s amazing wisdom. With more than 40 years of experience, Reggie will show you how to move beyond just thinking, revealing the incredible intelligence hidden in your body.

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