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Resourcing

The nervous system cannot release what it’s still bracing against. For the body to let go of held tension and incomplete stress responses, it needs felt safety: a bodily sense of ease that lets us soften our guard.

Resources are how we create felt safety: the feeling of the ground beneath you, a memory of a peaceful moment, the presence of someone safe. When we access a resource, we give the nervous system cues that it can let go.

Types of resources​

Resources can be internal or external, real or imagined. Building a library of resources, and learning to access them when needed, is a core skill in somatic work.

Present-moment sensations​

  • Warmth, ease, comfort, or stillness in any part of your body (however small)
  • The feeling of your feet on the ground
  • The support of the surface beneath you

Memories​

  • A time when you felt really good
  • A peak moment when things were going better than normal
  • A beloved place, person, or pet

Imagination​

  • A safe place with sensory details (what you see, hear, and feel)
  • An imagined protector or ally
  • How your body would feel if you were completely safe

External supports​

  • People who feel safe to be around
  • Places that feel calming
  • Objects that bring comfort

Creating conditions for practice​

Beyond internal resources, we can also shape our environment to support felt safety.

Physical environment​

  • Choose a quiet, private space where you won’t be interrupted
  • Ensure comfortable temperature
  • Use soft lighting rather than harsh overhead lights
  • Have blankets and cushions available for support and warmth
  • Consider soothing background sounds if helpful

Internal environment​

  • Practise at times when you aren’t rushing
  • Avoid practising when highly activated or distressed
  • Begin with grounding exercises
  • Maintain an attitude of curiosity rather than forcing outcomes
  • Remember that you can stop at any time

Relational factors​

  • When learning new somatic practices, consider working with a trained practitioner initially
  • Practising with a trusted partner can enhance co-regulation
  • Even when practising alone, you can cultivate a sense of being accompanied through self-compassion
Start small

In the beginning, err on the side of shorter sessions and less intensity. You can always do more, but pushing too hard too soon can create setbacks. Let your nervous system guide the pace.

Safety is not weakness​

In some cultural contexts, there can be subtle messaging that needing to feel safe is a sign of weakness, that we should be able to ‘push through’ discomfort, and that attending to our nervous system’s needs is somehow indulgent.

This view is both scientifically incorrect and counterproductive to healing. The nervous system needs experiences of safety to develop regulatory capacity. Resilience is not the ability to ignore the body’s signals but the ability to respond to them skilfully. Pushing through creates further dysregulation, not strength.