Feeling Safe in Your Body: Gentle Practices for Reconnecting with Yourself

For many people who have experienced trauma, feeling safe in their own body can be a challenge. Trauma disrupts the nervous system, making it difficult to trust bodily sensations and feel grounded. This can lead to dissociation, chronic tension, or a sense of being disconnected from oneself. However, through small, intentional practices, it is possible to rebuild a sense of safety and connection within.

Reflection in water.

Why Trauma Can Make the Body Feel Unsafe

When we experience trauma, our nervous system enters a survival state—fight, flight, freeze, or fawn—to protect us. While these responses are necessary in the moment, they can become chronic patterns that make it hard to relax and feel at home in our bodies. This may show up as:

• Hypervigilance – Feeling constantly on edge or easily startled.

• Dissociation – Feeling numb, detached, or disconnected from physical sensations.

• Chronic tension – Holding stress in muscles, especially in the shoulders, jaw, or stomach.

• Difficulty resting – Struggling to relax or sleep due to an overactive nervous system.

The good news is that with gentle, somatic-based practices, you can teach your nervous system that safety is possible again.

Small, Accessible Ways to Build Safety

Rebuilding a sense of safety in the body doesn’t require drastic changes. Small, consistent steps can create profound shifts over time. I often find the small steps are more effective than large changes. Here are a few gentle practices to begin with:

1. Self-Holding for Comfort 🤲

• Find a quiet space and gently place one hand over your heart and the other on your belly. You can also try a self-hug, placing your right hand under your armpit (this is the heart meridian) and placing your left arm over your right. 

• Take slow, deep breaths, feeling the warmth and pressure of your hands.

• Repeat a soothing affirmation, such as "I am safe in this moment."

  
  

2. Sound Healing for Nervous System Regulation 🎶

• Humming, chanting, singing or listening to calming sounds can activate the vagus nerve, which helps regulate the nervous system.

• Experiment with different tones and vibrations, noticing which feel most soothing.

• Notice where you feel the sound in your body.

  
  

3. Gentle Movement for Grounding 🧘‍♀️

• Engage in slow, mindful movements like stretching, rocking, or swaying.

Walking barefoot on grass or pressing your feet into the floor can increase feelings of stability and connection.

Grounding with bare feet stand on a lush, green patch of moss, surrounded by fallen leaves and twigs in a serene forest setting.

Creating Lasting Change Through Consistency

Healing is a journey, and feeling safe in your body takes time. The key is consistency—regularly practicing small acts of self-care to reinforce safety in your nervous system.

• Start with just 5-10 minutes a day.

• Notice how your body responds to different practices.

• Offer yourself patience and compassion throughout the process.

By making these small, intentional shifts, you can cultivate a deeper sense of trust and ease in your body, allowing you to move through life with more confidence and connection.

Would you like support in feeling safer in your body?

I offer Somatic Sessions, Somatic Immersions, and Community Breathwork & Somatic Events designed to help you reconnect with yourself. Reach out to explore how we can work together.

I am now booking for April and May Somatic Sessions and Somatic Immersions, with limited space for one Immersion per month.