Have you ever noticed your shoulders drop after a deep breath? Felt your jaw unclench when you realized you were safe? Or caught yourself stretching or swaying without thinking after a stressful moment? These small, instinctive movements are examples of somatic awareness, the body’s natural way of processing experience. All of our bodies do these things, often without us even realizing it.
When we think of somatic awareness and mindfulness, images of meditation or yoga sometimes pop into our heads. Those images and practices can feel foreign, far off, or even intimidating. We might think, that’s for “those people,” or I could never do that. But what many of us don’t realize is that our bodies are already doing these things every day.
Somatic awareness and mindfulness are related, but they are not the same. Mindfulness is simply living in the present moment. Meditation, yoga, breathwork, and grounding are just a few examples of mindfulness practices — tools we can use to strengthen our ability to stay present. Somatic awareness, on the other hand, is about being present in the body. Examples of somatic awareness practices include jaw tension release, body scans, orienting, butterfly hugs, and self-soothing touch, to name a few. These practices help deepen our connection to our bodies.
Another way to think about it is this: mindfulness is the practice of staying present, and somatic awareness is the practice of staying present in the body. Just like anything else we want to improve at, it takes practice. Sports, driving, riding a bike, swimming, dancing, or weightlifting all require time, effort, and repetition. Mindfulness and somatic awareness are no different. We practice certain “exercises” consistently, and over time, we get better at them.
A common misconception is that these practices should be easy. Like learning any new skill, they take time, consistency, and effort. And sometimes even a little frustration. This is where patience and self-compassion become just as important as the practice itself.
So why do we do this work?
First, nervous system regulation. By noticing sensations like breath, muscle tension, posture, or movement, we activate the parasympathetic nervous system. This helps calm stress responses and restore balance. Over time, this can reduce chronic stress, anxiety, and emotional reactivity.
Second, emotional regulation. Many emotions show up in the body first, tightness in the chest, a knot in the stomach, heaviness in the shoulders. Mindfulness allows us to notice these signals with curiosity rather than judgment, creating space to respond instead of react.
Third, a sense of safety and embodiment. Gently tuning into physical sensations can help rebuild trust in the body and increase a felt sense of grounding and presence.
And finally, emotional attunement and self-awareness. When we are more aware of our internal experience, we are better able to name our needs, tolerate discomfort, and stay present with others.
These practices remind us that healing and insight don’t only happen through thinking, they also happen through noticing, feeling, and being. Somatic awareness and mindfulness are available to all of us, all of the time. It can be as simple as noticing the tension in your shoulders and letting them soften away from your ears, or taking a full breath and allowing your lungs to fill and empty completely.
Somatic awareness and mindfulness practices are offered at Refuge in a safe and supportive environment every Monday at 5:00 p.m. and Wednesday at 12:00 p.m. $10 per class and all adults, both clients and non-clients are welcome!
