Have you ever said, “I’m good,” even though your shoulders were tense, your stomach felt uneasy, or your breathing was shallow? Sometimes your mind wants to move forward, but your body reacts instead.
Somatic therapy brings the body into the conversation. In Gestalt therapy, your thoughts, feelings, and physical sensations all shape your experience. By paying attention to your body right now, you might discover needs or emotions that have been hard to express.
A simple way to start is to do a gentle body check-in. Take a moment, pause what you’re doing, and bring your attention to your physical sensations. Notice the feeling of your feet on the floor, the support of your chair, any tension in your shoulders, or the quality of your breath. You do not need to change anything, just notice what is there. This gentle practice can help you begin to tune in to your body’s messages.
The Unspoken: How Your Body Communicates
Your body has a wealth of information and responds to people and events. That sudden tightening of your stomach when you’re about to receive feedback about a job. The tightening of your jaw and the hard swallow as you share a story from your past, or a sigh of relief when you see a familiar face and feel safe.
This is intimate information unique to you. The information can give you a deeper understanding of yourself and your needs.
For example, you might say yes to a group meditation practice, but you want time to yourself to relax. As you speak, your throat tightens and your tone changes; there’s hesitation, and you hear your thoughts of ‘I want to be at home that night’ and say yes anyway. Sometimes sensations are subtle and go unnoticed. When we bring awareness to sensations in the body, we learn more about our limits and needs.
Once you notice a sensation, pause and reflect on what it might be telling you. If you notice discomfort or hesitation, you could give yourself permission to communicate your need, such as asking for time alone or letting others know what feels right for you. This empowers you to act on your awareness and take care of yourself.
Awareness Before Change
Gestalt therapy brings awareness to the present moment without judgement. Rather than trying to fix a feeling right away, you get curious about it.
A counsellor might ask:
- What are you noticing in your body right now as you share this story?
- What’s happening on the inside for you right now?
- Does it have a shape or movement?
There is no right answer. You might feel a knot in your stomach or want to pull away. Simply noticing these things can give you a little space before you react automatically.
Checking in with your body can be simple and supportive. Here is a step-by-step way to try it: Pause for a moment and gently bring your attention to your breath. Notice the natural rhythm as you breathe in and out. Then, slowly scan your body from head to toe. Notice any areas of tension, discomfort, warmth, coolness, or relaxation. If you sense something, like a tightness in your chest or heaviness in your stomach, just acknowledge it without trying to change it. You might quietly name what you find, such as “My shoulders feel tight” or “There is a fluttering in my belly.” By following these steps, you can become more aware of what sensations are present when you think about that person or reflect on an event. Take a moment to breathe in and give yourself some space before you speak or respond.
The Power of Focusing
Ann Weiser Cornell, who wrote The Power of Focusing, teaches a gentle way to listen to what your body knows. Eugene Gendlin developed Focusing, and Cornell made it easier to learn through Inner Relationship Focusing.
Focusing means paying attention to the unclear, overall feeling you have about a situation. This is called a “felt sense.” It might start as heaviness, fluttering, or just a vague feeling that something is off.
Instead of saying, “I am anxious,” Cornell suggests saying, “Something in me feels anxious.” This helps you remember that anxiety is just one part of your experience, not all of who you are.
For example, a new job might seem perfect, but your stomach feels uneasy. You pause and ask yourself what feels wrong. You picture feeling trapped. Then you realise the job doesn’t offer much flexibility, which matters to you and doesn’t quite align with what you value.
So what’s the point of sensations? It’s the patience to stay with a feeling; often we bypass, deflect, or move on from feelings, especially uncomfortable ones or ones we don’t like. By staying with a feeling, you might get more information, express the emotion, or gain clarity on an issue that’s been bugging you.
The Power of Checking In
Feel the support of the chair or floor under you. Turn your attention inward and ask yourself:
“What is asking for my attention right now?”
Wait without trying too hard. Notice any feeling, image, or word that comes up. You might say, “Something in me feels tight,” or “Something in me needs more space.”
You don’t need to analyse it or make it go away. The practice is just to listen. Sometimes when you check in, you might feel numb or disconnected, and that is completely normal too. If this happens, try to meet it with gentle curiosity and patience. With time and regular practice, your sense of connection can grow.
Reconnecting With Yourself
Somatic Gestalt therapy doesn’t treat the body as a problem. It’s about building a respectful relationship with yourself. As you notice your body’s signals, you might recognise your needs sooner, set boundaries, and make choices that fit you better. If sensations or emotions feel overwhelming or confusing, reaching out to a therapist for support can help. A professional can help you explore these experiences safely and with care.
Your body might not speak in full sentences, but if you slow down and listen, it often has something important to share.