By Cathy McQuade
In a world focused on doing, the somatic movement offers a path back to the body's innate intelligence. Mindful awareness and purposeful movement help release tension, improve mobility, and deepen the mind-body connection.
Unlike conventional exercise, somatic movement isn’t about pushing limits—it’s about listening. By tuning into sensations and moving with mindfulness, we can rewire habitual patterns, ease pain, and restore fluidity. This practice helps regulate the nervous system, making it a powerful tool for stress relief and emotional balance.
Our bodies store experiences, emotions, and memories within our tissues. When we slow down, we create space to listen—not through words but sensation. Tightness, warmth, and ease offer wisdom while the breath guides us. In somatic practice, we become both reader and listener, allowing the body’s wisdom to unfold with each movement.
Somatic movement helps you slow down, feel, and move intentionally. Recovering from tension or seeking deeper self-connection leads to greater freedom and awareness. Stay curious as you deepen within. See the spirit behind each movement—breath moves the body, allowing the spirit to guide you.
Trust in the Wisdom of Your Body. Take a deep breath, soften your gaze, and let your body guide you.
Try These Simple Somatic Movements
Pelvic Rocking ~ Lie on your back, knees bent, feet flat. Tilt your pelvis forward and back to release lower back tension.
Shoulder Unwinding ~ Roll your shoulders in slow, circular motions, noticing tension and allowing it to soften.
Breath and Rib Expansion ~ Place your hands on your ribcage. Inhale deeply, expand your ribs, and exhale slowly to encourage fuller breathing.
Eye & Neck Connection ~ Turn your head side to side, letting your eyes lead the movement to release neck and shoulder tension.
Full-Body Wave ~ Shift your weight slowly from foot to foot, letting the movement flow through your spine.
Shake the Body ~ Shaking can release tension, improve circulation, and stimulate detoxification.
Reflections on Somatic Wisdom
“Healing is not about fixing anything. It’s about creating space for transformation to occur.”
– Nicky Clinch
“When the mind is quiet, the body can truly speak.”
– Unknown
“We do not ‘have’ bodies; we ‘are’ bodies.”
– Thomas Hanna
“Tension is who you think you should be. Relaxation is who you are.”
– Chinese Proverb
“The body is your temple. Keep it pure and clean for the soul to reside in.”
– B.K.S. Iyengar
Cathy teaches at Real Hot Yoga in Montvale, New Jersey, Lifetime in Montvale, and is a LuluLemon Ambassador Montvale
Find me on Instagram for all workshops @thezenyogi
DM for all info on yoga retreats, yoga privates, local classes, workshops, and more
Cathy McQuade is an E-RYT- 500-hour Certified yoga teacher, Sound and Meditation Therapist, Holistic Health and Wellness Coach, Usui Master Reiki practitioner, Lululemon Ambassador, and mother of two. Yoga and meditation have been a part of her life for 18+ years, bringing her a more profound sense of self and balance in all areas of her life.
Introductory photo credits: photograph of Cathy for the Lulu Lemon Ambassador shoot by Lauren Anzevino
Disclaimer:
The reflections and practices shared in this journal are intended to inspire connection and well-being. They are not a substitute for medical advice or treatment. Please listen to your body and consult with a healthcare professional before beginning any new movement or wellness practice.
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