You're Not Alone: Somatic Tools for Feeling Supported and Connected
In overwhelming or uncertain times, it’s easy to feel disconnected—from ourselves, from others, and from anything greater. And yet, connection is something we all need. Not just as a nice idea, but as a lived, felt experience that supports our sense of safety, belonging, and well-being.
Disconnection can show up in many ways. You might feel:
Stuck in your head or overwhelmed by racing thoughts
Numb or flat, like you’re just going through the motions
Alone in your experience, even when others are around
Disconnected from a sense of meaning, intuition, or inner guidance
If any of that sounds familiar, you’re not alone. These are signals that your nervous system may be needing more safety, presence, or support.
Somatic practices offer a way to gently return to connection—not by pushing or fixing, but by noticing, feeling, and softening into the resources that you already have.
This post shares a guided progression through four layers of connection:
Your body
Your higher self
Your connections with others
Your relationship with the divine or source
You’re invited to try each of these simple practices at your own pace. You might do them one at a time, or move through them all in one sitting. There’s no right way, only what feels supportive for you.
1. Connection to Your Body: Coming Home to Yourself
When life feels chaotic, one of the most stabilizing things we can do is drop into the present moment and reconnect with sensation.
Invitation:
Sit or lie down in a comfortable position.
Feel the surface beneath you, how it holds you without effort.
Take three breaths, trying to let the exhale be just a little longer than the inhale.
Now bring your awareness to your feet. Notice any sensation, for example, warmth, coolness, tingling, numbness.
Slowly move your attention up through the rest of your body: your legs, hips, belly, chest, shoulders, and so on.
Let each inhale bring gentle curiosity, and each exhale soften you just a little.
There’s no need to change anything. Just feel what’s here.
2. Connection to Your Higher Self: Remembering Who You Are
Your higher self is the wisest, most resourced version of you. This self is always present, sometimes just beneath the surface.
Invitation:
Place one hand over your heart and one on your lower belly.
Breathe into the space between your hands.
Ask yourself gently: If my higher self could step forward right now, where would I notice that in my body?
Maybe you feel warmth in your chest, a softening in your jaw, a quiet inner strength, or any number of other sensations.
Let the energy of this part of you grow with each breath. No need to “see” or “visualize” anything clearly. Just notice what it feels like to be with this energy.
If nothing arises right away, simply hold the question open. That’s part of the practice, too.
3. Connection to Others: Calling In Resourceful Relationships
Connection doesn’t always mean physical presence. Sometimes, just remembering someone who makes us feel safe can reawaken that sense of being held.
Invitation:
Picture someone in your life (past or present) who has made you feel safe, loved, or understood.
This could be a friend, family member, mentor, or even a beloved animal companion.
Bring them to mind and feel into the quality of that connection.
Where in your body do you sense their presence or the feeling they bring you?
Let yourself breathe with that sensation. Imagine them sitting beside you or placing a hand gently on your back.
If no one comes to mind, try imagining an ideal presence—someone who sees you clearly and supports you fully. Let your nervous system experience that possibility.
4. Connection to the Divine: Expanding Beyond Yourself
For many, connection to something greater—whether it’s nature, your ancestors, Source, or God—offers a deep sense of belonging and trust. This connection can be felt, even when it’s hard to name.
Invitation:
With your eyes closed or softly gazing, imagine a gentle light or energy above or around you.
Let this light represent whatever “divine” means to you.
As you breathe in, invite that energy into your heart space.
As you breathe out, allow yourself to rest in it—held, supported, surrounded.
You might silently say, I’m open to receiving support, or I trust that I’m not alone.
This connection doesn’t have to be dramatic. It might feel like quiet spaciousness, or just a softening inside your chest.
Weaving It All Together
Now, perhaps you’ll want to imagine all of these connections—your grounded body, your higher self, your resourceful relationships, and your connection to the divine—forming a circle of support around you.
Invitation:
Let yourself sit with that idea for a few breaths.
What do you notice in and around your body? Are there any emotions or sensations rising or receding?
Know that if this circle feels supportive, you can imagine it whenever you need it.
A Gentle Reminder
You don’t have to figure it all out or feel fully connected all at once. Even the smallest shift can begin to change everything.
My hope is that these practices help you remember:
You’re not separate.
You’re not alone.
You’re already connected, in more ways than you know.
And you can return to that truth anytime.
With Care,
Lindsay
If you’d like to deepen your connection with your body and dive deeper into guided somatic work, I’d love to support you. I offer somatic coaching designed to help you reconnect with your body’s innate wisdom, so you can experience more ease, grounding, and presence in your daily life. If you feel called, you’re welcome to schedule a free discovery call. I’d be honored to walk alongside you.
Remember: This post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.