Somatic Check-In
3 min · Somatic
A quick body-based awareness practice for noticing where emotions live in your body. Foundation for any somatic therapy or embodiment work.
How to do it
- 1
Pause whatever you're doing. Take one slow breath.
- 2
Scan your body quickly from head to feet. Where do you notice sensation?
- 3
Pick the strongest sensation. Describe it to yourself: tight? warm? heavy? buzzy?
- 4
Stay with it for a moment. Don't try to change it — just notice.
- 5
Ask the sensation: 'What are you telling me?' Wait for whatever comes.
- 6
Take a breath into that area. Exhale and let your body do what it needs.
This is a self-guided reflective practice, not medical or psychological treatment, and it is not a substitute for working with a qualified professional. If something painful opens up, go slowly and reach out for support.
Keep track of what comes up
All My Parts is a journal for people doing Internal Family Systems work. Write or speak what's true, and it notices which part of you is talking, reflects it back, and keeps track of your parts between sessions.
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