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Neurodivergents are often overthinkers with racing minds that notice many things all at once and it's common for us to get stuck in our heads while we're running non-stop mental processing. But the mind is just one part of us. We are not our thoughts. We have a body too and we need to integrate both to create a body/mind connection.
Have you heard of Somatic Experiencing? It's a form of guided therapy that helps regulate the nervous system through becoming aware of our internal physical sensations rather than focusing on what's happening mentally or emotionally.
When I hold space for a somatic experience with my neurodivergent clients, once they have dropped their awareness into their bodies, they'll often notice how they’ve been holding their breath or doing that kind of shallow breathing into the chest… not the deep replenishing breath of belly breathing.
They notice they have tense shoulders. They notice that they don’t spend any time noticing their body or their inner sensations.
And then the magic happens…
They'll let go…
First, a deep relief through exhalation and then they notice they feel relaxed.
Spacious.
They can b.r.e.a.t.h.e again.
The body is reconnected to the brain again — to awareness.
Wholeness. Stillness.
Their mind is quiet.
They're in the moment and fully present for perhaps the first time.
Just BEING.
That’s what I mean when I say “You need to get out of your head and into your body.”
“Soma” means body in Latin. Somatic means “of the body” and is most often used in connection with your health and so we learn that the activity of experiencing your body for better health and well-being is a vital tool to help us during times of stress, trauma, and dysregulation.
Why don't you take some time and see if you can put your awareness back into your physical body to reconnect the body and mind with this quick body scanning practice? You can even do it when you get into bed at night so it doesn't interrupt your day:
Start by closing your eyes and taking a few deep breaths. Nice and slow. In and out.
Starting with your toes, see if you can notice any physical sensations. How do the blankets feel on your toes? Are your toes warm? Cold? Are your toes holding any tension? Are they relaxed? It's okay if you can't feel anything on the first try and you don't need to change anything that you're feeling. You just want to observe without judgment.
From your toes, move up to your feet. Notice the feelings in your feet.
And then your ankles, calf muscles, knees, thighs, pelvis, tummy, chest, shoulders, arms, wrists, hands, fingers, neck and then your face, back of your head and even your nose, ears, lips and cheeks.
Once you've moved through your whole body, see if you can run your attention down a bit faster and then back up — like a body scanner would — noticing any places you're holding tension. Remember to breathe throughout.
Here you can begin to release any tension to relax for sleep time.
You can either open your eyes and continue with your evening reading or use the opportunity to send you off to a nice relaxing sleep.
What did you notice? How did you feel after? Were you able to reconnect your body and your mind?
Thinking of working with me but not sure how just yet?
I’ve got a “Simple Guide to Understanding and Supporting your Neurodivergent Self (or Loved Ones)” free email series you can sign up to.
The series of 5 emails equips you with video, audio, and other tools that are designed to take you from feeling anxious and overwhelmed to calm and clear. You'll also get weekly insights into life on the neurodiversity spectrum to further help you understand yourself (or your loved ones).
If you are feeling ready to explore coaching with me, book a discovery call with me here.
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