Tools

Here is our basic toolkit of somatic practices designed to shift the state of your nervous system from dysregulated, or feeling bad, to regulated, or feeling good.

Pick your favorite and implement it whenever you’re feeling bad, off, anxious, depressed, pain, discomfort, or are unable to sleep. You can also use a tool at the start of any other meditation practice to bring your body online, or drop in.

If you get just one tool to work reliably, it can completely revolutionize your life as you have a way to work with bad feelings that arise and you can do the hard things to move your life forward.

- Somatic Tools
Intro (1 min)

These techniques are designed to shift the state of your nervous system from dysregulated, or feeling bad, to regulated, or feeling good—now let go of the outcome!
- Somatic Tools
#1 Name to Tame (4 mins)

You are guided to name, or label, what you are feeling and to widen to accept and allow the feeling.
- Somatic Tools
#2 Inner Soil (6 mins)

You are guided to deepen your sense of interoception, or inner soil, the amount of information that is flowing from the body to the brain.
- Somatic Tools
#3 Urge Surfing (4 mins)

You are guided to pick a craving and to invite the feeling of the craving in, welcoming it and riding the wave of intensity.
- Somatic Tools
#4 Brace Collapse Rebound (4 mins)

You are guided to increase your characteristic muscle tension and to release it, allowing you to access your deeper source energy.
- Somatic Tools
#5 Sounding / Voo (8 mins)

You are guided to create a vibrational sound that awakens your vagus nerve and allows bound survival energy to release.
- Somatic Tools
#6 Healthy Aggression (5 mins)

You are guided to create an aggressive vibrational sound that activates your nervous system and allows suppressed anger to release.
- Somatic Tools
#7 Intention Breath (4 mins)

You are guided to breathe with intention, using the in-breath to welcome something and the out-breath to let go of something.
- Somatic Tools
#8 Receiving Eyes (7 mins)

You are guided to soften the eyes through a touch exercise and then to practice receiving your vision and other senses without any exertion.
- Somatic Tools
#9 Widening the Vision Cone (4 mins)

You are guided to widen your vision to include the entire peripheral field and to adopt a receptive attitude to the senses.
- Somatic Tools
#10 Tap Shake Sway (8 mins)

You are guided to tap various points throughout the body, shake in a standing position and allow your body to sway spontaneously.

Warning:These videos and awareness practices should NOT be considered as psychotherapy or a replacement for psychotherapy. They are intended as a form of meditative entertainment or coaching, for use when there is no mental health diagnosis or in conjunction with one-on-one work with a mental health professional. These videos are not intended for people in high levels of distress or in active crisis. If you are in distress, please schedule a consultation with us during business hours or call your mental health professional or call a 24 hour crisis hotline such as 988 or 911.

Tools

Intro (1 min)

#1 Name to Tame (4 mins)

#2 Inner Soil (6 mins)

#3 Urge Surfing (4 mins)

#4 Brace Collapse Rebound (4 mins)

#5 Sounding / Voo (8 mins)

#6 Healthy Aggression (5 mins)

#7 Intention Breath (4 mins)

#8 Receiving Eyes (7 mins)

#9 Widening the Vision Cone (4 mins)

#10 Tap Shake Sway (8 mins)

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