Energize and Focus: Somatics for Neurodivergent Wellness
Navigating the world as a neurodivergent individual can be both exhilarating and challenging. The unique ways we perceive, process, and experience sensory input can set us apart, but they may also make it difficult to find tailored support and resources. I’m here to suggest some somatic exercises which are designed to help you energize, focus, and achieve a greater sense of balance in your daily life.
While somatic exercises offer various benefits, it's important to remember that they are not quick fixes, nor are they guaranteed to work for everyone all the time. Each person's neurodivergent journey is unique, and what works for one person may not necessarily work for another. However, by exploring these exercises and adapting them to your needs, you may discover new ways to connect with your body and mind, overcome challenges, and enhance your overall wellbeing.
What are somatic exercises?
In a nutshell, somatic exercises are practices designed to enhance mind-body awareness and integration. They often involve mindful movement, breathing techniques, and bodywork to help you tune into your physical sensations and emotions. The goal is to develop a deeper understanding of your body, improve coordination, and reduce stress or tension. These exercises can be particularly beneficial for neurodivergent individuals, as they may experience unique sensory needs and interpret sounds, touch, and other stimuli differently than neurotypical brains.
Somatic exercises for neurodivergent wellness
Let's dive into some somatic exercises tailored to the needs of neurodivergent individuals. These exercises aim to address common challenges such as sensory overload, difficulty focusing, and emotional regulation.
Grounding:
Plant your bare feet firmly on the ground, feeling the support beneath you.
Close your eyes and take deep breaths, focusing on the sensation of your feet connecting with the earth. If it’s more comfortable to keep your eyes open, let them be gently focused if possible.
This simple exercise can help you feel more centered and present in your body, especially during moments of overwhelm or sensory overload.
Progressive relaxation:
Find a comfortable seated or lying position.
Starting from your toes, progressively tense and relax each muscle group in your body.
Hold the tension for a few seconds before releasing it, paying attention to the difference between the tense and relaxed states.
This practice can improve body awareness and help reduce physical tension or stress. It can also assist with falling asleep if you drop the tension part and simply bring awareness to the body part and invite relaxation.
Focused breathing:
Choose a comfortable position and close your eyes.
Breathe in through your nose like you’re smelling a flower and out through your mouth as though you’re blowing out a candle.
Keep your breath comfortable, and slowly begin extending your exhales.
This exercise can help improve focus and emotional regulation.
Mindful movement:
Engage in gentle, mindful movement.
Focus on the sensations in your body as you move, noticing how your muscles and joints feel.
This practice can help increase body awareness and coordination while reducing stress.
Remember, somatic exercises are meant to be exploratory and adaptable. Feel free to modify them to suit your preferences and comfort level. Keep in mind that each person's experience with neurodiversity is unique, and what works for one individual may not work for another.
Incorporating somatic exercises into your daily routine
To fully reap the benefits of somatic exercises for ADHD and neurodivergent wellness, it's essential to incorporate them into your daily routine. Here are some tips to help you get started:
Choose one or two exercises that resonate with you and practice them regularly. As you become more comfortable, you can gradually add more exercises to your repertoire. If you are seeking insight around neurodivergent embodiment, you’ll find some relevant videos here on my YouTube channel.
Schedule a specific time: Set aside a dedicated time each day for your somatic exercises, making it a non-negotiable part of your daily schedule. If your neurodivergence shows up in ways that make the time of a thing difficult to keep consistent (I am one such person), seeking patterns might be more attainable. After you brush your teeth, as an example.
Listen to your body: Pay attention to how your body feels during and after each exercise. If something doesn't feel right or causes discomfort, adjust or skip that exercise. For many of us, this is going to be difficult or near impossible. If that is you, please don’t force yourself. Many of us who live with neurodivergenci’s need to FIRST tune into having a body at all, before we can get more nuanced. This is why practice helps. Remember, the goal is to enhance your mind-body connection, not to push yourself beyond your limits.
By regularly practicing somatic exercises tailored to the unique needs of neurodivergent individuals, you can cultivate a stronger connection between your mind and body, improve focus and emotional regulation, and better manage sensory challenges. Give these exercises a try and discover the powerful impact they can have on your overall wellness and quality of life.
If you're interested in further exploring the world of somatic exercises, sound healing, and other holistic approaches to neurodivergent wellness, consider reaching out to me. I offer personalized guidance and support, ensuring that each session is tailored to your individual needs and preferences. My services include sound healing, somatics, and sexuality counseling and education for neurodivergent individuals, providing you with the tools and knowledge to thrive in all aspects of your life. To learn more and to connect, go here. We look forward to supporting you on your journey towards greater self-awareness, balance, and wellbeing.