Discovering Emotional Safety Through Somatic and Spiritual Healing

Discovering Emotional Safety Through Somatic and Spiritual Healing

When we step into deep healing work, whether through various practices. This may include: forgiveness practices, chakra-based inquiry, or reflecting on personal, ancestral, or health histories it is natural for strong emotions and memories to surface. These experiences are meaningful and often necessary, yet they can feel unsettling when they arise unexpectedly.

I share this with care and honesty. When I began my own healing journey, I was highly triggered at times. That experience taught me something essential: emotional safety is not optional in healing work. It is the foundation that allows insight to integrate gently rather than overwhelm the system.

The practices shared here are simple, grounding tools designed to offer immediate support when emotional intensity arises. Each one helps you return to a felt sense of safety through the wisdom of the body, the steadiness of breath, spiritual connection, and present-moment awareness. Together, they remind you that you can meet discomfort with grace and continue your healing path with inner stability and self-compassion.

At the heart of emotional regulation is presencing. When emotions become strong, the mind often moves into the past or projects into the future. These practices gently bring you back into the present moment, where the nervous system can settle and clarity can return.

You do not need to practice all of these. Choose one or two that feel supportive for you. This is a personal and intuitive process.

1. Orienting With Something You Love

Gently look around your space and notice something that brings you comfort or joy in an object, a piece of artwork, a plant, or even a nearby pet. Rest your attention there for 30 to 60 seconds.

Allow the feeling associated with it to arise naturally. You may silently repeat:
This brings me joy. I am here now. I am safe.

If emotions feel strong, repeating this phrase can help the body settle more deeply.

2. Self-Hug for Comfort and Containment

Cross your arms over your chest or wrap them gently around your torso, offering yourself a supportive embrace. This physical containment sends a direct signal of safety to the nervous system.

Take three slow breaths and softly affirm:
I’ve got you. You are held. You are safe.

3. Grounding Through the Feet

With your feet flat on the ground, gently press them into the floor. Notice the sensation of contact, temperature, and pressure beneath you.

Silently affirm:
I feel my feet. I am rooted. I belong here.

This practice offers immediate grounding and stability.

4. Sighing Breath

Inhale through the nose, then exhale slowly with an audible sigh, as if releasing tension from the body. This breath helps discharge emotional buildup and reset the nervous system.

Repeat three to five times, pausing briefly between breaths to notice what shifts.

5. Tracing a Soft Circle Over the Heart

Place your hand over your heart and gently trace a small circle. Breathe naturally and allow warmth or a sense of light to arise in this space.

Silently repeat:
I soften. I soothe. I support myself with love and compassion.

This practice nurtures heart-centered safety and self-soothing.

6. The 5-4-3-2-1 Sensory Awareness Practice

This grounding technique anchors awareness in the present moment:

• Name five things you can see

• Four things you can feel

• Three things you can hear

• Two things you can smell

• One thing you can taste

Finish with one slow, conscious breath.

7. Calling Upon a Benevolent Presence

Close your eyes and imagine a supportive presence like a well ancestor, spirit guide, angel, or divine being you trust standing near you or surrounding you.

You may silently say:
Please be with me. Please hold me in light and safety.

Rest in the sense of warmth, protection, and care.

8. Journaling: “Right Now I Feel…”

Take one or two minutes to write freely, beginning with the words:
Right now I feel…

Let whatever arises flow onto the page without judgment. End by writing:
I accept this part of me. I am listening.

9. Energetic Boundary Reset

With your hand one to two inches from the body, imagine gently zipping up the front of the body from the lower abdomen to the lower lip, two or three times.

Affirm:
My energy is my own. I am protected and whole.

If a soft protective bubble feels more supportive, you may visualize yourself surrounded by light instead.

10. Light Visualization in the Solar Plexus

Place your hands on the upper belly and imagine a warm golden or white light glowing there. Breathe into this center and allow the light to expand outward.

Silently affirm:
I am strong. I am centered. I trust myself.

This practice helps restore personal power and inner steadiness.

A Gentle Closing

These practices are woven throughout all of my courses, including the detox programs, so you can return to them whenever you need support. Emotional safety is something to tend to with presence, patience, and compassion. Give yourself permission to feel safe in your body, boundaries, and life (when you feel resistance to this safe place you are creating for yourself).

Your healing unfolds most gracefully when you feel safe within yourself. Ask for your Grace in safety and wellness as a whole person (in physical and spiritual forms).