The Somatic Library

Five doorways into the body.

Ground

Land in the body. Find the floor before anything is asked of you.

5 minGround

Foot Awareness

Bring the seat of the body — the soles — back into conversation.

6 minGround

Arrival

Land in the room, in the body, before anything is asked of you.

Release

Discharge what the day held onto — tremor, spiral, stretch, breath.

7 minRelease

Emotional Shake

Give the nervous system permission to discharge — the way animals do after a scare.

10 minRelease

Spiral Release

Move from the smallest possible turn outward — micro becomes macro.

Regulate

Cue the nervous system back to safety through orientation and touch.

4 minRegulate

Orienting

Tell the nervous system: you are here, and here is safe enough.

5 minRegulate

Self-Holding

Contain the body with the body — a haven of one.

6 minRegulate

Compassion Breath

Chace-inspired: the breath becomes a circle offered inward.

Express

Give the felt sense a shape — dance, voice, rhythm, mark.

8 minExpress

Improvised Dance

Four minutes of unedited movement, chosen by the body.

6 minExpress

Mirroring

The Chacian doorway — two bodies (or one body and a memory) meeting in movement.

5 minExpress

Voice Release

The voice is a movement. Let it out of the throat.

5 minExpress

Character Walk

Schoop-inspired: put on a walk that is not yours. Discover what your walk is.

3 minExpress

Face Play

The face is the loudest instrument. Loosen it.

Integrate

Fold the practice back into the day. Track, reflect, thank the body.

8 minIntegrate

Body Scan

Pass slow attention from crown to soles. Report from each station.

4 minIntegrate

Gentle Sway

The oldest lullaby. Rock yourself.

10 minIntegrate

Walking Meditation

Ten minutes of moving with attention — outdoors if you can.

4 minIntegrate

Body Reflection

Close a practice by asking the body directly.

10 minIntegrate

Authentic Movement

Whitehouse's practice: eyes closed, waiting to be moved.