Finding Your Flow: How Mindfulness and Somatic Practices Boost Emotional Wellness
I was lying on my yoga mat in Savasana, that peaceful pose often reserved for relaxation at the end of a session. While it’s commonly referred to as Corpse Pose, I prefer to steer clear of that name due to my work in Palliative Care.
Anyway, there I was, gazing up at the ceiling fan as it swirled above me, trying to quiet my mind and reconnect with my body. It should have been a moment of pure relaxation and renewal.
Yet, no matter how hard I tried, I couldn’t shake the urge to replay the day's events, compile an endless to-do list, and map out my meal for later. Then I found myself judging my lack of balance and coordination during class. Anything but to feel. I struggled to give myself this precious space and time—filled with its soothing scents and sounds (my teacher had a fondness for patchouli and Enya)—to truly check in with myself. Then it dawned on me- what was I avoiding?
In our fast-paced lives, we often prioritize tasks over self-reflection, leaving little room for mindfulness or meditation or body-centered (somatic) practices. Checking in with our bodies can bring up uncomfortable emotions or physical sensations that we may prefer to avoid. I realized that I was afraid of what I’d uncover.
I was navigating significant shifts in my personal life, and the prospect of introspection felt overwhelming. I knew it would bring forth a torrent of thoughts, feelings, and sensations that I wasn’t quite ready to face. I realized the option of immediate gratification wasn’t in the cards; there was no way to rip off the proverbial band-aid and uncover renewed, healed flesh beneath.
So I avoided it.
When I arrived at work the next day, I shared my experience with my colleagues, most of whom are physicians. They nodded in agreement, but one looked up and said, “You know, I can’t meditate or practice those mindfulness techniques either. I always feel like I’m doing it wrong, so I just don’t bother.” A self-described over-achiever (Ivy-League education, top of her class, 10-time marathon finisher, countless leadership roles within the hospital, on the board of this-and-that… you get the picture), she did not want to fail at something. Negative self-talk can make the idea of checking in with ourselves feel daunting, as we may fear judgment or failure.
So, she avoided it.
I made it my mission to uncover everyone’s “why not,” so I decided to poll the group. One person mentioned she simply “didn’t have the time,” while another shared that his specific habits and routines kept him accountable throughout the day, and adding anything new would only add to his stress.
So they avoided it.
By understanding these barriers, we can work to create a more intentional space for self-reflection and mindfulness in our lives.
But why are mindfulness, meditation, and somatic practices so essential for our health?
According to research published by the American Psychological Association (APA), and the early writings of Bessel van der Kolk, NYT Bestselling author of "The Body Keeps the Score", meditation and somatic practices can help with:
Enhancing the Mind-Body Connection: These practices help individuals cultivate a deeper awareness of the connection between their thoughts, emotions, and physical sensations, fostering holistic well-being.
Stress Reduction: Engaging in body-centered practices can significantly reduce stress and anxiety by promoting relaxation and grounding, helping to calm the nervous system.
Emotional Regulation: These practices can assist individuals in processing and releasing pent-up emotions, leading to improved emotional health and resilience.
Self-Compassion: Engaging with one’s body through these practices fosters a sense of self-acceptance and compassion, encouraging a more positive body image and relationship with oneself.
Holistic Health: Body-centered practices recognize the interconnection of physical, mental, and emotional health, supporting a more comprehensive approach to wellness.
Overall, mindfulness and body-centered practices serve as valuable tools for personal growth, healing, and well-being, allowing individuals to navigate life with greater awareness and resilience. Here are some mindfulness activities and somatic practices you can explore:
Mindfulness Activities
Mindful Breathing: Focus on your breath, noticing each inhale and exhale. You can count your breaths to maintain focus.
Mindful Walking: Take a walk while paying attention to the sensation of your feet touching the ground, the rhythm of your breath, and the sights and sounds around you.
Guided Meditations: Use apps or online resources for guided meditations that focus on relaxation, mindfulness, or specific themes like self-compassion.
Somatic Practices
Yoga: Practicing yoga encourages body awareness and mindfulness through movement and breath, connecting the mind and body.
Tai Chi: This gentle form of martial arts emphasizes slow, flowing movements and deep breathing, promoting relaxation and body awareness.
Grounding Exercises: These involve focusing on physical sensations (like feeling your feet on the ground) to help you connect with your body and the present moment.
Although I still struggle at times to honor what my body needs during periods of stress or entrenched thought patterns, I’ve discovered that understanding my “why not” and working through those thought loops has led to significant healing and improved overall well-being. I wish the same for you.