• Menu
  • Skip to right header navigation
  • Skip to main content
  • Skip to footer

Before Header

Make an Appointment

Viva Center, Washington DC

A Happy Mind for a Better Life

Header Right

Make an Appointment

  • Mental Health/COVID-19
    • Free Mental Health Resources
    • In This Together/Juntos En Esto
    • Depression/Mood
    • Anxiety
    • Relationships
    • Trauma
  • Therapies
    • EMDR
    • Brainspotting
    • Body-Based Therapies
    • Talk Therapies
    • Mindfulness & Expressive Arts Therapies
    • Therapy Costs
  • Professional Offerings
    • Join Our Team
    • Trauma-Informed Clinical Practice: Certificate Program
    • Join the Holistic Professionals Group
    • Toastmasters
    • Events
  • About
    • Our Therapists
    • Our Leadership
  • Blog
  • Mental Health/COVID-19
    • Free Mental Health Resources
    • In This Together/Juntos En Esto
    • Depression/Mood
    • Anxiety
    • Relationships
    • Trauma
  • Therapies
    • EMDR
    • Brainspotting
    • Body-Based Therapies
    • Talk Therapies
    • Mindfulness & Expressive Arts Therapies
    • Therapy Costs
  • Professional Offerings
    • Join Our Team
    • Trauma-Informed Clinical Practice: Certificate Program
    • Join the Holistic Professionals Group
    • Toastmasters
    • Events
  • About
    • Our Therapists
    • Our Leadership
  • Blog

Header Right

Make an Appointment

Body Techniques to Decrease Stress

In need of some relaxation? Therapist Erin McClearly, LICSW, recommends somatic (bodily) resting techniques for those looking to decrease symptoms of stress.

Somatic resting is any sort of relaxation related to our body’s functioning. Typically, it involves activating the parasympathetic nervous system, the part of our nervous system that relaxes our muscles, lowers our heart rate, and generally makes us feel more calm.

The following forms of somatic resting—somatic meditation and self-massage—are known to have these soothing effects on our bodies, bringing relief to our minds.

Somatic Meditation

Meditation is a widely recognized method of reducing stress, as well as promoting calm, reducing negative emotions, and increasing patience. 

Somatic meditation in particular uses the body as the “fundamental arena of meditation practice.” Somatic meditators believe that the body “is already and always abiding in the meditative state, the domain of awakening,” and that individuals can access that domain by meditating.

Want to discuss this subject with a professional?

To harness the calming effects of somatic meditation, try the following:

Visualize a safe and beautiful environment, real or imaginary (or a little of both). It could be the beach, a field of flowers, somewhere in the mountains—anywhere that brings you a sense of comfort. This will induce a calm and peaceful state in your body and mind.

Use all of your senses to create a vivid picture of the environment you’re visualizing.  What are the sounds you might hear – birds singing? Waves gently crashing against the shore? What about any vivid colors or objects you may see? Is there a breeze or anything else you may be feeling against your skin?  

Make sure to take a few moments to enjoy the state of relaxation you’ve created for yourself, and know that you can access this anytime.

Self-Massage

Self-massage may not seem as dreamy as having a massage therapist do it for you, but use some aromatherapy oil and discover how good this can feel! Not only is massage enjoyable on a sensory level, but as the Livestrong organization notes, massage promotes our relaxation response, lowering blood pressure, reducing muscular tension, and alleviating symptoms of stress.

Start with your hands and spend some time kneading the fleshy part of your thumb, then work your way along the edge of your hand and squeeze up every one of your fingers.  Repeat on the other side, then gently shake both hands out.  Hold your left hand up, palm facing outward, and use your right hand to pull your fingers back toward your wrist until you feel a stretch (but not pain!). Hold for at least five seconds.  Repeat on your right hand.

Try gently massaging your face, where we tend to hold a lot of tension.  Make tiny circles with your fingertips – pay special attention to your temple, jaw muscles, and around your cheekbones. Try to notice what your muscles and tissue feel like before and after your efforts. Describe the sensation, and really mindfully enjoy the sense of relaxation.

Ready to get creative? Roll a golf or tennis ball on your feet (or anywhere else that may be holding some tension). Just remember to breathe, go slowly, and notice what you’re feeling!

For information on mindfulness, massage, and somatic relaxation, feel free to contact us at info@vivapartnership.com.

Category: Optimal LivingTag: anxiety, massage, meditation, relax, somatic, Stress

Previous Post: « 5 Easy Ways to Reduce Stress and Improve Health As You Age
Next Post: Beating Workplace Burnout »

Footer

Location

1633 Q St., NW Ste 200
Washington, DC 20009

12644 Chapel Rd Ste. 207
Clifton, VA 20124

Upcoming Events

Feb 16
9:00 am - 10:00 am Recurring

Toastmasters

Feb 17
9:00 am - 10:30 am

Intuitive Painting: Following Your Heart Into Mystery

Mar 2
9:00 am - 10:00 am Recurring

Toastmasters

View Calendar

Free Mental Health Resources

Resilient Brain Project

Live Empowered

Sign up for our monthly newsletter, updates and resources to support your healing journey today.

Subscribe Today

 

For appointments, click here.

For questions, email us at info@vivapartnership.com

Site Footer

  • Facebook
  • Instagram
  • LinkedIn
  • Twitter
  • YouTube

© 2023 The Viva Center • All Rights Reserved • Privacy Policy