The Safe Container of My Body

A Somatic Containment Exercise for Restoring Body Wisdom

When we work with somatic healing and restoration practices, we are more focussed on tuning into the sensation of the body, rather than focusing on our emotions. This is because as we connect to our body’s wisdom and experience, we are then able to regulate, release trauma with ease and safety, as well as avoid becoming retriggered.

This practice is a very gently, non-invasive exercise that supports us in regaining our awareness of our skin, muscle and bone boundary (and creating a safe container for our feelings to move through). It originates from some of the research done by Dr. Peter Levine, the foundational creator of somatic healing studies. As you practice with this, you may notice that you begin to understand again that your body is a solid and secure boundary from the world that feels restorative and protective to rest inside of.

Often we do not realize that we are not truly “in” our bodies. We are dissociated (having vacated our bodies), or our body boundaries have been ruptured, due to stress, habit, trauma and underlying fears. Somatic practices are effective ways to reclaim the experience that is rightfully ours, of living fully in the here and now, in these beautiful bodies that are our safe home.

I recommend trying this practice everyday for a week. Then, bringing it in when you feel the need to feel deeply grounded or reclaim an experience of safety. It is great to do this exercise before you practice deeper healing work. It brings us into the healing vortex of our system, where our parasympathetic nervous system can support us in regulating with ease. When ending something that may be triggering, try this practice out and see how quickly you deescalate. It can be quite effective!

Let’s Begin.

1. Find a safe place to practice this exercise, where you can relax and feel grounded (I often do this practice in my bedroom with the door closed).

2. Sit comfortably and begin to notice what is supporting your seat. Notice the feeling of your legs and bottom being held by what’s underneath you (perhaps a chair or a cushion) as well as notice where your hands are resting.

3. Take your dominant hand and place it on your other hand. Notice how your skin feels. Notice the temperature, the texture and begin to even feel the bones in your hand.

4. Give your hand a few gentle squeezes to get a further sense of this body part. Now give it a gentle tap.

5. Rest your hand on your hand now and say the words to yourself slowly, “This is my hand. My hand. This hand belongs to me and is part of the safe container that is my body.”

6. Continue to do this practice for your whole upper body (you can do it for your entire body, lower too, if you like). Move from your hand, to your wrist, to your forearm, to your bicep and so on, all the way to your shoulder and chest.

7. When you need to, switch hands so that you can also do this to the non-dominant side of your body, starting at chest, to the shoulder and heading down the arms to your other hand.

8. Depending on how much of your body you include in this practice, it can take 5 minutes to 30 minutes. Just do the amount that feels comfortable for you and allows you to stay in your window of tolerance, without being overwhelmed.

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Beautiful work. I hope you now feel the ease and groundedness of the amazing container of self that is you.

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*These practices, writings and instructions were created by Sarah Norrad. All copyright laws, creative or otherwise, apply, are reserved & bound to Sarah Norrad. This practice is not meant to take the place of clinical, medical or other professional support.