Somatic Experiencing Therapy: 10 Best Exercises & Examples

Somatic Experiencing Therapy (SET) is a body-based psychotherapy approach that focuses on addressing symptoms of trauma, stress, and other psychological issues through the body’s natural instinctual responses. This therapy helps individuals release pent-up physical and emotional tension stored in the body, thereby promoting healing and mental well-being.

Here are 10 best exercises and examples of Somatic Experiencing Therapy that can help individuals process and release trauma:

1. Grounding Exercise: One common exercise in SET is the grounding technique, where individuals focus on their physical sensations, such as feeling the weight of their body on the ground or the contact of their feet on the floor. This exercise helps individuals connect with their body and the present moment, providing a sense of safety and security.

2. Pendulation: This exercise involves oscillating between sensations of comfort and discomfort in the body. By moving back and forth between these sensations, individuals learn to regulate their nervous system and build tolerance for distressing feelings.

3. Resourcing: Resourcing involves bringing to mind positive experiences, memories, or imagery that evoke feelings of safety and well-being. This exercise helps individuals access internal resources to support them during challenging times.

4. Tracking: Tracking is the practice of attuning to the subtle sensations and movements in the body, such as changes in muscle tension or breath patterns. By tracking these signals, individuals can gain insight into their body’s responses to stress and learn to regulate their emotions.

5. Container Exercise: In this exercise, individuals visualize a container, such as a safe space or object, to hold overwhelming feelings or sensations. The container provides a sense of containment and control over difficult emotions, allowing individuals to process them in a manageable way.

6. Grounding Cord: The grounding cord exercise involves visualizing a cord extending from the base of the spine into the earth, anchoring individuals to the present moment and promoting feelings of stability and support.

7. Shake and Tremor: This exercise involves intentionally shaking or trembling the body to release pent-up tension and stress. By allowing the body to move spontaneously, individuals can discharge excess energy and promote relaxation.

8. Orienting: Orienting is the practice of scanning the environment with the senses to gather information about safety and potential threats. This exercise helps individuals feel grounded and aware of their surroundings, reducing feelings of anxiety and overwhelm.

9. Boundaries Exercise: This exercise focuses on establishing clear physical and emotional boundaries to protect oneself from harmful influences or experiences. By setting boundaries, individuals can create a sense of safety and autonomy.

10. Self-Compassion: Self-compassion is an essential aspect of SET that involves cultivating kindness and understanding towards oneself. By practicing self-compassion, individuals can develop resilience and self-acceptance, leading to improved mental health and well-being.

In conclusion, Somatic Experiencing Therapy offers a unique approach to healing trauma and promoting emotional well-being through the body’s natural responses. By incorporating these 10 best exercises and examples into their practice, individuals can enhance their ability to process and release stored tension, leading to greater resilience and self-awareness.