Somatic Self Care
What do you need right now: centering and a sense of calm, or a boost of energy to get you through the work?
Join Peabody Institute faculty, Jen Graham, as she leads you through a gentle movement series to promote mind-body connection and well-being.
All you need is a little bit of time and a little bit of space. No equipment or work-out clothes needed. Designed to be done on the unit or in your office or home space.
Find your favorites. Share with your colleagues. Practice together with your teams.
Self-Care through Somatic Movement
The term “Somatics” was coined by professor and theorist Thomas Hanna in 1976 and it has come to represent a field of movement studies and bodywork that foregrounds the internal physical sensations, perceptions, and experiences of the body. Somatic shorts are 5 minute sessions that allow you to reconnect with your body through movement that is performed consciously, with complete internal focus and attention.
Somatic Full Practice
Somatic shorts are 5 minute sessions to reconnect with your body through movement. Though you can pick any session at any time, we recommend you go in order to address and connect your body as an integrated whole.
Complete Full Practice Program | Calming Session | Activating Sessions
Somatic Full Practice- Full Program
- Body Scan- Calming
Finding present awareness within the body by attending to physical sensations and needs - Conscious Breathing- Calming
Reconnecting to the baseline experience of inhale and exhale and how it serves us - Three Dimensional Breathing- Calming
Accessing fuller, more effective use of breath and the structures that support our breathing - Releasing Weight through Ideokinesis- Activating
Using imagery to facilitate a shift in the way we sense and release the physical and emotional weight that we carry - Re-Energizing through Tactile Activation- Activating
Reinvigorating and grounding in the body through self-to-self physical contact - Trigger Point Release with Props- Calming and Activating
A simple exercise, rooted in the Feldenkrais Method, to quickly and easily release shoulder and neck tension and give your posture a reset - Freeing the Spine- Calming
Freeing up the muscles and joints of the back, ribcage, neck, shoulders, and arms through a simple mobilizing exercise - Seated Pelvic Shift- Calming and Activating
This session is about finding a sense of stability and control by moving and mobilizing from the pelvis. - Grounding Your Weight- Calming and Activating
This session is about releasing tension and finding support from the feet up. - Moving Our Weight- Activating
Organizing, coordinating, and reconnecting all of the parts of the body through simple weight shifts to bring yourself back to center - Releasing & Activating through Effort- Calming
Using effortful breath and movement qualities to wake up the senses and release any tension or stress that is being held within the body - Using Your Weight- Activating
This session is about accessing the Exertion-Recuperation Cycle of the body to regain energetic balance. - Finding Your Groove- Activating
This session is about settling into the natural rhythm of your body through musical connection & movement (dancing!). - Total Body Stretch- Calming and Activating
This session is about stretching your full body. - Sharing the Energy – Partner or Group Exercise- Calming and Activating
This session is about connecting to others through shared space and generating a shared energy and flow. - Moving Conversations – Partner or Group Exercise- Calming and Activating
This session is about engaging with others through a conversational movement experience.
Somatic Full Practice-Calming Sessions
- Body Scan
Finding present awareness within the body by attending to physical sensations and needs - Conscious Breathing
Reconnecting to the baseline experience of inhale and exhale and how it serves us - Releasing Weight through Ideokinesis
Using imagery to facilitate a shift in the way we sense and release the physical and emotional weight that we carry - Trigger Point Release with Props
A simple exercise, rooted in the Feldenkrais Method, to quickly and easily release shoulder and neck tension and give your posture a reset - Freeing the Spine
Freeing up the muscles and joints of the back, ribcage, neck, shoulders, and arms through a simple mobilizing exercise - Grounding Your Weight
This session is about releasing tension and finding support from the feet up. - Moving Our Weight
Organizing, coordinating, and reconnecting all of the parts of the body through simple weight shifts to bring yourself back to center - Moving Conversations – Partner or Group Exercise
This session is about engaging with others through a conversational movement experience.
Somatic Full Practice-Activating Sessions
- Releasing Weight through Ideokinesis
Using imagery to facilitate a shift in the way we sense and release the physical and emotional weight that we carry - Re-Energizing through Tactile Activation
Reinvigorating and grounding in the body through self-to-self physical contact - Trigger Point Release with Props
A simple exercise, rooted in the Feldenkrais Method, to quickly and easily release shoulder and neck tension and give your posture a reset - Freeing the Spine
Freeing up the muscles and joints of the back, ribcage, neck, shoulders, and arms through a simple mobilizing exercise - Seated Pelvic Shift
This session is about finding a sense of stability and control by moving and mobilizing from the pelvis. - Grounding Your Weight
This session is about releasing tension and finding support from the feet up. - Moving Our Weight
Organizing, coordinating, and reconnecting all of the parts of the body through simple weight shifts to bring yourself back to center - Releasing & Activating through Effort
Using effortful breath and movement qualities to wake up the senses and release any tension or stress that is being held within the body - Using Your Weight
This session is about accessing the Exertion-Recuperation Cycle of the body to regain energetic balance. - Finding Your Groove
This session is about settling into the natural rhythm of your body through musical connection & movement (dancing!). - Total Body Stretch
This session is about stretching your full body. - Sharing the Energy – Partner or Group Exercise
This session is about connecting to others through shared space and generating a shared energy and flow. - Moving Conversations – Partner or Group Exercise
This session is about engaging with others through a conversational movement experience.
Somatic Shorts
Somatic shorts are 5 minute sessions to reconnect with your body through movement. Though you can pick any session at any time, we recommend you go in order to address and connect your body as an integrated whole.
Somatic Shorts Complete Program | Calming Sessions-Short | Activating Session-Short
Somatic Shorts Full Program
- Body Scan- Calming
Finding present awareness within the body by attending to physical sensations and needs - Conscious Breathing- Calming
Reconnecting to the baseline experience of inhale and exhale and how it serves us - Three Dimensional Breathing- Calming
Accessing fuller, more effective use of breath and the structures that support our breathing - Releasing Weight through Ideokinesis- Calming
Using imagery to facilitate a shift in the way we sense and release the physical and emotional weight that we carry - Tactile Activation- Calming
Reinvigorating and grounding in the body through self-to-self physical contact - Shoulder & Neck Tension Release- Calming
A simple exercise, rooted in the Feldenkrais Method, to quickly and easily release shoulder and neck tension and give your posture a reset - Mobilizing the Upper Body- Activating
Freeing up the muscles and joints of the back, ribcage, neck, shoulders, and arms through a simple mobilizing exercise - Posterior Chain Stretch- Calming and Activating
Waking up, lengthening, and soothing the spine, pelvis, and muscles that run the length of the back of the body - Grounding- Activating
Releasing body weight through the feet and into the floor, reestablishing a conscious sense of grounding and centering through that connection - Moving Our Weight- Activating
Organizing, coordinating, and reconnecting all of the parts of the body through simple weight shifts to bring yourself back to center - Releasing & Activating through Effort- Activating
Using effortful breath and movement qualities to wake up the senses and release any tension or stress that is being held within the body - Finding Your Groove- Activating
Using music to access rhythm and your physical sense of yourself through dance
Somatic Shorts- Calming Sessions
- Body Scan
Finding present awareness within the body by attending to physical sensations and needs - Conscious Breathing
Reconnecting to the baseline experience of inhale and exhale and how it serves us - Three Dimensional Breathing
Accessing fuller, more effective use of breath and the structures that support our breathing - Releasing Weight through Ideokinesis
Using imagery to facilitate a shift in the way we sense and release the physical and emotional weight that we carry - Shoulder & Neck Tension Release
A simple exercise, rooted in the Feldenkrais Method, to quickly and easily release shoulder and neck tension and give your posture a reset - Posterior Chain Stretch
Waking up, lengthening, and soothing the spine, pelvis, and muscles that run the length of the back of the body
Somatic Shorts- Activating Sessions
- Tactile Activation
Reinvigorating and grounding in the body through self-to-self physical contact - Mobilizing the Upper Body
Freeing up the muscles and joints of the back, ribcage, neck, shoulders, and arms through a simple mobilizing exercise - Posterior Chain Stretch
Waking up, lengthening, and soothing the spine, pelvis, and muscles that run the length of the back of the body - Grounding
Releasing body weight through the feet and into the floor, reestablishing a conscious sense of grounding and centering through that connection - Moving Our Weight
Organizing, coordinating, and reconnecting all of the parts of the body through simple weight shifts to bring yourself back to center - Releasing & Activating through Effort
Using effortful breath and movement qualities to wake up the senses and release any tension or stress that is being held within the body - Finding Your Groove
Using music to access rhythm and your physical sense of yourself through dance