Have you ever felt a lingering heaviness in your chest or an unexplainable tightness in your body, even when your mind tells you everything is fine? That’s your body holding onto unprocessed emotions.
Our bodies store emotions just as they do experiences. When emotions are not fully processed, they can become stuck, leading to physical tension, energetic blockages, and even long-term emotional distress. Somatic and energetic healing offers a powerful approach to releasing emotional pain by working with the body’s felt experience rather than solely engaging in verbal analysis.
In this guide, we’ll explore three easy steps to help you navigate your emotions as they arise and approach them as an invitation to heal pain and trauma stored in the body.
Why Somatic Healing Matters
An emotion is, at its core, energy in motion. If we do not allow ourselves to fully feel and process emotions, they become lodged in our system, creating dis-ease on physical, emotional, and mental levels. Traditional talk therapy primarily takes a top-down approach, engaging the mind to analyze and process emotions. However, a bottom-up approach—one that focuses on the sensations in the body—can be much more effective in moving stored emotional energy and promoting deep healing.
This is why somatic and energetic healing methods are crucial for those seeking true emotional release and healing hurtful memories and events.If you’re new to energetic healing, check out this blog post: What is energy work?
Instead of getting stuck in the mind’s repetitive narratives, we can turn inward, listen to our bodies, and allow emotions to shift naturally.
The Science Behind Somatic Healing
The body-mind connection is well-documented in neuroscience and psychology. When we experience trauma or prolonged stress, our nervous system moves into survival mode—either fight, flight, freeze, or fawn. Over time, unresolved emotions can lead to chronic tension and dysregulation in the nervous system.
Research from Dr. Peter Levine, the founder of Somatic Experiencing, suggests that trauma and emotional pain are stored in the body’s nervous system rather than just in the mind. His work emphasizes that allowing the body to complete its natural responses to stress can resolve trauma and restore balance. Similarly, Dr. Bessel van der Kolk, author of The Body Keeps the Score, highlights how somatic approaches help rewire the brain and support the healing of emotional wounds.
Somatic practices help to rewire the brain by engaging the body’s natural healing mechanisms.
Through gentle awareness, compassionate presence, and movement, we can retrain our nervous system to shift out of survival mode and into a state of balance.
Three Steps to Releasing Emotional Pain
If you struggle with processing emotions, the following three-step somatic practice can help. This approach, which I often use with my 1:1 clients, will guide you through feeling, honoring, and understanding your emotions at a deep level.
Step 1: Connect and Locate the Emotion in the Body
When experiencing emotional discomfort, rather than pushing it away or rationalizing it, try using it as a gateway into your body. Close your eyes, take a deep breath, and ask yourself:
- Where do I feel this emotion in my body?
- What physical sensations accompany this feeling?
You might notice tightness in your chest, a sinking sensation in your stomach, or tension in your shoulders. By scanning your body and acknowledging what is present without judgment, you begin the process of somatic awareness.
Step 2: Honor the Emotion with Compassion
One of the biggest challenges we face in emotional healing is self-judgment. Many of us have been conditioned to believe that certain emotions—such as sadness, anger, or fear—are unacceptable. However, every emotion is valid, and our bodies hold onto unprocessed feelings when we suppress them.
A key part of somatic healing is learning to meet our emotions with love and compassion.
To do this, imagine a supportive figure—this could be a loved one, a spiritual guide, or even a pet—who provides you with unconditional comfort and safety. Visualize them by your side, offering you reassurance as you stay present with your emotions.
As you deepen this process, you may notice shifts in your emotions. They might soften, intensify momentarily, or even transform into a release such as tears, deep sighs, or spontaneous movement. Trust the process and allow the energy to flow naturally.
Step 3: Invite the Emotion to Speak
Once your body has begun to unfreeze, you can deepen your understanding of the emotion by asking two essential questions:
- What message is this emotion carrying?
- What does my emotional body need right now?
For example, sadness might reveal that you are longing for connection, while anxiety might indicate an unmet need for safety. Once you identify these needs, imagine receiving what you are longing for. If you need love, picture your support figure embracing you. If you need safety, visualize yourself in a protective, nurturing space.
This step is also powerful for inner child work. Often, our deepest emotional wounds stem from unmet needs in childhood. By visualizing your younger self and providing them with the love, reassurance, or protection they lacked, you initiate deep healing.
At this point, a big sense of relief or satisfaction often emerges. It can feel like a closure or completion, finally giving you peace. I recommend starting with a low activation and not a super intense emotion.
Lastly, make sure to end this practice with gratitude. And remember to be kind to yourself and know that this is a skill that needs to be cultivated and built up.
Making Somatic Healing a Regular Practice
Like any skill, connecting with your emotional body takes practice. Here are some simple ways to integrate somatic healing into your daily life:
- Body Scanning: Spend a few minutes each day checking in with your body and noticing any sensations without judgment.
- Breathwork: Deep, conscious breathing helps regulate the nervous system and move stuck energy.
- Movement: Gentle stretching, yoga, or intuitive movement can help release emotional tension stored in the muscles.
- Journaling: Writing down your felt experiences can deepen self-awareness and help process emotions over time.
- Seeking Support: If you struggle with processing emotions on your own, working with a somatic practitioner can provide valuable guidance.
Transform Your Healing Journey with the Deep Healing Program
Healing emotional pain is not just about coping—it’s about true transformation. Imagine feeling lighter, freer, and deeply in tune with your body’s wisdom. In my Deep Healing Program, you’ll be guided through powerful somatic and energetic techniques to release emotional pain in a safe, nurturing space.
This 6-week 1:1 program integrates somatic therapy, energy healing, and intuitive guidance to help you:
- Release emotional pain and trauma stored in the body
- Regulate your nervous system and shift out of survival mode
- Reconnect with your inner wisdom and personal power
- Heal past wounds and cultivate deep self-love
Each session is tailored to your unique needs, combining body-based healing with energetic practices to create lasting shifts. This program provides a safe, supportive space for you to explore deep-seated emotional patterns, rewire limiting beliefs, and step into your full potential.
Your emotions are not your enemy—they are messengers guiding you toward wholeness. If you’re ready to move from emotional pain to empowerment, I invite you to explore the Deep Healing Program and take the next step on your healing journey. Learn more here.
