Signs Your Body is Speaking: Understanding Somatic Responses
We have sensations coursing through our bodies in every moment that usually go completely unnoticed or are undervalued. The flutter in your stomach when you're about to have a difficult conversation. The way your jaw clenches tight when you're processing something that happened during the day. The heaviness in your limbs when you're moving through grief.
Your body speaks in whispers, in sensations that rise and fall in waves. Those sensations hold world of wisdom—if only we can remember how to listen.
The Sacred Language of Sensation
The body doesn't communicate in words—it speaks in sensation, in tightness and release, in warmth and coolness, in heaviness and lightness. Research in interpersonal neurobiology shows us that these sensations aren't random; they're meaningful signals from our nervous system, inviting us to pay attention.
As Dr. Stephen Porges discovered through his polyvagal theory research, our bodies are constantly assessing our environment for safety. When we feel threatened (even by subtle things like a dismissive comment or our own self-criticism), our nervous system responds accordingly—tightening, constricting, preparing for protection. And when we feel safe, our bodies naturally expand, soften, and open.
Listening When Your Body Whispers
What might some of these sensations be telling you?
A Tightening Throat
When words remain unspoken or emotions unexpressed, our throat—the channel of our voice—often constricts. Next time you notice this sensation, place your hand gently on your throat and ask: What is longing to be spoken right now?
A Racing Heart
Beyond anxiety, a high heart rate might be telling you about excitement, anticipation, or a boundary being crossed. Rather than immediately trying to calm it, try sitting with your hand resting gently on your heart and asking: What matters so much that it's quickening my life force right now?
A Knotted Stomach
Our gut holds more neurons than our spinal cord—it's literally a "second brain." When something feels "off" in your belly, it might be your deep intuition speaking. What am I sensing that I haven't yet acknowledged or digested consciously?
Heavy, Dragging Limbs
Sometimes our bodies slow us down when our minds would keep pushing forward. This heaviness might be inviting you to honor a need for rest, integration, or deeper processing. What would happen if I honored this weight, even for just a few minutes?
Spaciousness in the Chest
Not all somatic responses signal distress or negative emotions! Notice the expansion, the sense of openness that comes when you're aligned with your truth, when you're with people who see and receive you, when you're engaged in something meaningful. These sensations are equally important messengers.
Creating a Dialogue With Your Body
I invite you to try this simple practice:
The next time you notice a physical sensation arising, whether pleasant or uncomfortable, pause for three breaths. Place your hand where you feel the sensation most strongly. Imagine you could speak directly to this part of you with the tender curiosity, speaking to your own inner child.
"I notice you're here. I'm listening."
Then wait. Not for words necessarily, but for any shift, any deepening of understanding. Your body might respond with more sensation, with an image, with a memory, or simply with a sense of being acknowledged.
Research from the field of somatic psychology shows that this simple act—turning toward our sensations with compassionate awareness rather than resistance—begins to regulate our nervous system and create new neural pathways.
Beyond Coping: Finding the Gifts
When I first began this somatic journey, I approached my body's signals as problems to solve. The tension needed to be released, the discomfort needed to be soothed. Listening became overwhelming as I felt the need to ‘fix’ or ‘heal’ myself.
Over time, I've come to see these sensations as something much more profound—as messengers carrying wisdom from parts of myself I might otherwise never access. The tightness in my shoulders isn't just about stress; it's showing me where I'm carrying responsibility that isn't mine. The flutter in my stomach isn't just anxiety; it's my intuition speaking clearly.
Dr. Pat Ogden, founder of Sensorimotor Psychotherapy, speaks of "somatic resources"—the naturally occurring or deliberately cultivated physical sensations that bring us back to ourselves, that remind the body it is safe to be fully present.
For me, these resources include:
The feeling of the wind grazing the skin on my neck
The expansion of my ribs with a deep breath
The warmth that spreads through my chest when I think of my children
The soaring in my heart as a see a hawk fly across the horizon
The grounding of my feet pressing into the soft earth
The Shadow Holds the Light
Some somatic experiences can feel overwhelming or frightening. The crushing weight of grief in the chest. The burning fire of rage in the belly. The frozen feeling of shame.
Our instinct might be to turn away from these intense sensations. But research in trauma healing suggests that our greatest healing often comes not from avoiding these difficult feelings, but from learning to be with them in small, manageable doses, with plenty of support.
This doesn't mean dwelling in pain or re-traumatizing yourself. It means creating enough safety—through resources, through supportive relationships, through compassionate presence—that these sensations can move through you rather than getting stuck.
As poet Rumi wrote in his poem "The Guest House," each emotion that arrives, even the difficult ones, may be "clearing you out for some new delight."
The Ongoing Conversation
Becoming fluent in your body's language isn't a destination—it's an ongoing conversation. Some days the signals will be clear as a bell; other days they might feel confusing or contradictory. Be gentle with yourself in the learning.
An Invitation to Deepen Your Practice
If you're feeling called to explore this body-centered approach to healing more deeply, I'd love to invite you to my free masterclass on Somatic Trauma-Informed Yoga. In this session, we'll dive into:
Understanding Trauma Through the Body's Lens
We'll explore how trauma creates physical holding patterns in our bodies and shapes our nervous system responses. You'll learn to recognize these patterns in yourself and others as the first step toward meaningful healing.
Building Interoception: The Key to Embodied Awareness
Many of us have lost connection with our internal sensations as a protective mechanism. Together, we'll explore gentle techniques that safely reawaken your capacity to sense internal bodily states—a crucial skill often diminished by trauma.
Integration Through Movement: Beyond Talk Therapy
While cognitive approaches have their place, movement-based practices can access healing pathways that talking alone cannot reach. Discover how yoga can become a powerful complement to traditional trauma therapy, creating new possibilities for integration and release.
Experiential Guided Practice
Experience isn't just intellectual—it lives in the body. That's why the masterclass includes a complete trauma-informed yoga session that demonstrates all the principles we'll discuss, designed to be accessible for practitioners at any level while honoring your individual needs and boundaries.
[Click here to reserve your spot in the free masterclass]
Remember that your body has carried you through every moment of your life. It has weathered storms, celebrated joys, endured hardships, and danced in delight. It's been your most constant companion.
And like any relationship, your connection with your body deepens with attention, with curiosity, with care. You don't need to understand everything it's telling you right away. Simply by turning toward these sensations with an open heart, you're strengthening a bond that will serve you for the rest of your life.
Your Invitation
As you move through your day today, I invite you to pause occasionally and ask: What am I feeling in my body right now? Where am I holding tension? Where do I feel open and free? What might these sensations be telling me?
Let your awareness rest gently on whatever arises. No need to change anything—simply notice. This is the beginning of a reunion with the wisdom that has been waiting for you all along, speaking the ancient language of sensation, longing to be heard.
I'd love to hear about your experience with somatic awareness. What have your body's signals taught you? What practices help you stay connected to this wisdom?
P.S. Don't forget to register for my free masterclass on Somatic Trauma-Informed Yoga! It's a beautiful opportunity to deepen your somatic awareness practice in a safe & supportive setting. Spaces are limited, so [reserve your spot today].