Somatic Exercises for Nervous System Regulation | 15 Min Guided

Join me as I guide you through this deep somatic and nervous system regulation practice, which uses co-regulation and interoception (your sense of your own body’s signals) as foundational principles. Interoception is one of the lesser-known senses of the body, and interoceptive exercises have been shown in studies to decrease anxiety and improve emotional regulation. It is a rapidly growing area of study in neuroscience and psychology research.

By regularly incorporating these guided practices into your weekly or daily routine, you will grow in mindfulness of your own body's signals, sleep more deeply, have improved anxiety relief, and a decrease in IBS (irritable bowel syndrome) symptoms and chronic pain. You will feel safer in your body and therefore reduce the physiological and psychological impact of trauma. As part of a self-care routine, these guided exercises are essential for mental health and overall wellness.

In this 15 minute exercise, you will focus on your:
- Shoulders & hip bones
- Kidneys & adrenal glands - Possibly interrupting the stress response signaling system, per Kathy Kain, the founder of this work.
- Brainstem - Our hyper-vigilance system - we rotate our heads to scan constantly for danger. When this relaxes, we are better able to settle per Kathy Kain.
- Ankles - For a sense of grounding per Stephen Terrell.

These guided videos are adapted from a body-based trauma healing therapy originally developed by Kathy Kain (Somatic Practice) and later added to by Stephen Terrell (Transforming Touch). They are leaders in the field of developmental/childhood trauma and co-authors of the book, Nurturing Resilience. Their work draws from John Bowlby’s attachment theory and traumatic stress research. It involves a relational approach to building interoception. Kathy and Steve have both given their generous permission to share this work with you.

The content on this channel is for informational and entertainment purposes only and is not intended to replace mental health or medical treatment. While I am a licensed professional counselor, my expressed views or any other views presented on this channel should not be taken as psychiatric or medical advice. My videos and interactions with viewers do not constitute a therapist-client or physician-client relationship. Always consult your therapist or physician before making any mental or physical health decisions. In my therapy practice, I use these regulation practices alongside traditional, talk-based, psychotherapy. I am also a Somatic Experiencing Practitioner (Peter Levine), and trained in Francine Shapiro’s EMDR. The Window of Tolerance and Hand Model of the Brain are concepts from Daniel Siegel (Interpersonal Neurobiology). I’m deeply anchored in my faith in Jesus Christ also enjoy knowing and working with people of all faith/non-faith backgrounds.

If you or someone you know is struggling or in crisis (suicide, mental health, and/or substance abuse) a trained crisis counselor is available 24/7 at the 988 Suicide and Crisis Lifeline:

- Call or Text [988](tel:988)

If you have a domestic violence crisis:

- Text “Start” to 88788
- **[Call 1.800.799.SAFE (7233)](tel:[phone])**

Copyright Being Well Grounded, LLC

[beingwellgrounded]

Hello! I'm now allowed to remove mid-video ads from these videos. Enjoy! Please let me know in the comments if you have any questions.

[ukpeanutartist]

OMG!!!! I don’t know what it is with you, your voice or exercise, but my right shoulder and arm started shaking at the very beginning throughout most of the video. Halfway through I started tapping on my upper body. Then tears started to form and roll down my checks. This is the second time using this same video that I’ve had a release like this. You are amazing. I just breathed and watched your video. You’re literally helping me to destress. Thank you!!!

[Iceroadtrucker_]

This was so grounding and relaxing! Wonderful meditation. Thank you!

[NewCreationCoaching]

Hey Eunia! This is an incredible practice! I started falling asleep in the first few minutes. I feel so relaxed after that!

[NataliaMotivaTuCambio]

Thank you very much Eunia Lee, very gentle practice I enjoyed - Greetings from Marbella, Spain 🙃

[elkedemey]

I feel deeply calm and nourished. Thank you 🙏🏻

[bradfionaprins]

Great except the annoying ad half way through - right in the thick of relaxation. Huge distraction!

[Djurickobato]

I have terrible anxiety, sometimes panic attacks and get in fight or flight mode a lot. This video helped me relaxe I almost fell asleep. Felt a bit anxious trough it but I put my trust into you and continued relaxing. Thank you! Can you tell me if this will help me ease the pain I feel when i wake up? Every morning my lungs hurt, my legs, arms, ankles hurt so much as if I was clenching them the whole night

[joannecasey]

First time and really enjoyed it. I have to admit it made me a teeny bit anxious and I'm not sure why. My adrenals think they are on fire! I didn't even know where they were until now. Will listen to more of your videos and will also try this one again. Best wishes and thank you

[hmmcinerney]

That was so beautiful thank you, so generous of you ❤

[marypennucci]

Wow, this was different. I’m guessing you removed whatever ad people were complaining about because it didn’t happen with me. I actually started sweating when I started noticing my kidneys/adrenals. Is that normal? I’m going to continue this a few more times to try and notice other reactions. Thank you very much!

[MsAmuay]

I loved but but the ad in the middle shook me up for sure

[ToniaBhamdouni]

Hii big thank youu ❤ i just have a question how do i know that i am doing the practice right?

[skyelivingston]

The ads☹️can you position them at the beginning instead of during? It’s very disregulating.

[RuxandraElena]

This is really nice and calming but would have loved a much softer voice throughout the meditation.

[happydays]

Feel asleep. Perfect voice for this. Such a shame about the ad half way, if it wasnt for that i think id be knocked out for hours 😂

[ecassidymitchell]

That was good stuff. My question is when I did the first part of the exercise my right shoulder started hurting and a tear fell out of my left eye was it closed. I wasn’t leaning any sort of way. It just happened out of nowhere.

[Ayushisingh]

Hlo mam does it works in case of emotional numbness and dpdr ?

[abrilthom]

How can I feel my adrenal glands I am not on that level of awareness. I do not realyy get how it is supposed to feel. i had to imagine everything tru the video help please

[kenziebugismybaby]

I did this and after brain stem, my arms tensed up a ton! I had to lift them to relieve it several times Legs too. It was almost uncomfortable. Is this normal? I left another comment but its gone 😢