somatic healing 101: a beginner's guide to body-based trauma recovery and connection

I first discovered somatic healing not through a book or training, but through my own body breaking down.

After years of doing the “mindset work,” of seeing therapists and digging into old patterns, I found myself still feeling stuck. My body was exhausted, my nervous system constantly on edge, and no amount of talking about it seemed to make it go away. It was only when I began exploring trauma on a deeper level that I learned something that changed everything.

You cannot heal trauma in the mind alone. You must heal it in the body.

This truth became the doorway to a whole new way of understanding myself and ultimately, the work I now do with others. Today, I work with the mind, body, and soul. I believe healing must include all three. And the somatic part of this, the body-based work, is something that’s transformed not only my own life, but the lives of the people I support. I then went on to complete a certificate in Somatic Trauma Therapy, which has changed everything.

So what is somatic healing, really? And how does it help us recover from trauma, pain, and emotional wounds?

Let’s begin here.

Somatic healing is the practice of reconnecting with your body as a source of wisdom, truth, and healing. It’s about listening to your nervous system, noticing how emotions live in your tissues, and understanding that the body is not separate from your experience, it is your experience. Trauma isn’t just a memory in the mind. It’s a story held in the body. It’s tension in the jaw, a tight chest, shallow breath, the way your shoulders curl in without even realising. It’s the feeling of being on edge for no clear reason, or shutting down completely when you want to speak.

This is what trauma does. It bypasses logic and lodges itself into the nervous system. You can know, rationally, that you are safe, loved, and capable, and still feel terrified, frozen, or triggered. That’s because trauma isn’t about what happened. It’s about how your body experienced what happened. And if your body never had a chance to complete the stress response or feel safe again, it holds onto that experience like an open loop.

Somatic healing is how we begin to close that loop. Gently. Slowly. With deep respect and love for the body’s pace.

When I began doing this work, I started to understand the signals my body was sending. The headaches, the exhaustion, the moments I felt myself spiralling or shutting down, they weren’t random. They were invitations. Clues. A nervous system trying to keep me safe the only way it knew how. Somatic work helped me meet these moments with compassion, not frustration. It gave me language for the felt sense inside of me. And over time, it gave me back my power.

This is why I now include somatic work in nearly every session with my clients. Sometimes we work directly with the nervous system, learning to recognise when it’s in fight, flight, freeze or fawn. Sometimes it’s more subtle, tracking sensations in the body, noticing energy shifts, learning to stay present instead of dissociating or avoiding. We might explore grounding exercises, breath, gentle movement, EFT, finding where emotions and sensations are showing up or energetic clearing. But it’s never forceful. The body doesn’t respond to being pushed, it responds to being listened to.

So often, we try to think our way through healing. We overanalyse. We journal for hours. We talk about it, intellectualise it, try to make sense of it. But the body doesn’t need us to explain, it needs us to feel. To notice. To stay. Not in a way that overwhelms, but in a way that lets it know: I’m here now. You’re safe now. We don’t have to carry this alone anymore.

One of the most important parts of somatic healing is learning how to come back into relationship with yourself. The kind that says, “I see you. I hear you. I trust you.” Not just to your mind, but to your entire being. For so many of us, we’ve spent years disconnected from our bodies, whether because of trauma, shame, illness, or simply being taught that our bodies weren’t safe or trustworthy. Rebuilding that connection takes time. But it’s possible.

And it’s worth it.

When you begin to work with your body instead of against it, things start to shift. You catch yourself before you spiral. You notice that your breath gets shallow when you're anxious, and you remember to pause. You realise that certain people or environments make your chest tighten, and you start to honour that. You begin to soften into your body again. You create safety inside of yourself, instead of constantly seeking it from the outside.

That’s the essence of somatic healing.

It’s not about perfection. It’s not about never being triggered again. It’s about having the tools and awareness to notice what’s happening inside of you, and to respond with care instead of fear. It’s about letting your body speak, and learning how to listen.

And maybe most importantly, it’s about remembering that healing doesn’t just live in the stories you tell, but in the sensations you hold. The way your stomach knots at the thought of confrontation. The tension in your shoulders when you feel unseen. The urge to leave your body when emotions rise. These are all portals. Not problems to fix, but invitations to heal.

If you’ve been feeling disconnected from your body, if you’ve been doing the mindset work but still feel stuck, if you’re curious about how to deepen your healing in a way that feels safe, grounded, and real, somatic healing might be the missing piece.

This work isn’t always easy. But it’s deeply, deeply rewarding.

Because in learning to come back to your body, you also come back to your truth. You come back to safety. To presence. To wholeness.

You come home to yourself. And that’s where healing truly begins.

This is the work I do with clients, so you are of course welcome to reach out if you're interested in my work, but if you’re not yet working with a therapist or don’t have access to support right now, please know that you can still begin connecting with your body in safe, supportive ways. Somatic healing isn’t something that only happens in sessions. It begins with simple, honest awareness and with soft, daily invitations to come home to yourself.

Start by slowing down. This doesn’t mean clearing your entire schedule or forcing stillness, but rather pausing intentionally. Notice your breath. Let yourself feel the ground beneath your feet. When you move through your day, begin asking, What is my body telling me right now?

One of the most powerful practices is learning to track sensations. This simply means paying attention to the language of your body. Tightness in your chest. Butterflies in your stomach. Heat rising. A lump in your throat. Sensations are messengers, and when you gently listen, without judgement, they begin to soften over time.

Movement can also be a beautiful doorway. Stretching slowly. Rolling your shoulders. Shaking out your hands. Placing your palm on your heart or your belly and breathing deeply. These small movements help you discharge stress, release held energy, and reorient to the present moment. You don’t need a formal routine, just follow what feels nourishing.

You might also explore gentle self-touch. Wrapping your arms around yourself. Stroking your arms slowly. Pressing your feet into the floor while seated and noticing the support beneath you. These grounding gestures help create a sense of safety in the body, especially when emotions feel overwhelming.

And if it feels too much at times, that’s okay. Somatic healing isn’t about doing it perfectly. It’s about listening with care, pausing when needed, and offering yourself tenderness in the places that have been ignored or rushed for too long.

Your body is always communicating with you. Your healing doesn’t begin with doing more. It begins with noticing, with softening, with remembering that you are allowed to take up space… and that your body deserves to feel like a safe place to live again.

You can begin right here. One breath. One moment. One gentle return at a time.

With love & support,

Shorina | Mindful Soul Collective

Holistic Counsellor, Wellbeing Coach & Business Mentor

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If this resonated, I’d love to support you further! You’ll find everything you need, from free resources to information on working with me, right here.