You’ve probably heard the phrase, “you have to feel it to heal it.”

But feeling your emotions in a way that actually supports your nervous system? That’s something many of us were never taught how to do.

Maybe you’ve cried, vented, journaled, or talked it through in therapy, and still noticed patterns repeating. You understand the why, but something still feels stuck. That’s because deep emotional processing doesn’t just happen in the mind… it happens in the body.

Somatic healing is about bringing awareness to the internal landscape of your body. It's how we begin to notice, process, and move through emotions in a supported, embodied way.

Here’s a gentle 4-step framework to support your emotional regulation and help you meet your body where it’s at:

1. Name it

Begin by noticing: What emotion is present right now?

You might feel sadness, overwhelm, tension, or even numbness. Naming the emotion brings clarity. It invites your awareness inward and allows space for what's already here to be seen.

If you’re feeling unsure of what you’re feeling, try referring to the Emotion-Sensational Wheel below!

2. Honour it

Offer yourself understanding and compassion.

Say: “I feel ___ and it makes sense because ___.”

You’re reminding yourself that your emotions are valid. There’s no need to change them, only to recognize them and offer care.

3. Locate it

Tune into your body. Where do you feel this emotion?

It might be tightness in your chest, heaviness in your shoulders, fluttering in your belly. Let your attention rest there. This step helps you connect with your body’s signals and begin to understand the language of your nervous system.

4. Move it

Once you’ve located the sensation, ask: What movement would feel supportive right now?

This might look like a gentle stretch, placing a hand on your heart, breathing slowly into the area, or rocking side to side. Movement allows energy to shift. It’s how we tell our bodies, “I’m here with you.”

This process helps you build somatic awareness, release tension, and support nervous system regulation in real time. It’s not about doing it perfectly. It’s about being present with what’s here and allowing your body to lead the way.

These small practices make a big difference. They create space, softness, and resilience so you can meet life’s waves from a grounded place.

💗 Want more support with somatic healing and emotional regulation?
The Somatic Well is your space to explore body-based tools like these, with practices designed to help you reconnect, regulate, and return to yourself. Join anytime for $44/month. Cancel anytime. Your body will thank you.