Somatic Activities to Support Feeling
Excluded
Open Heart Posture
How To Do It:
Sit or stand with your chest open, shoulders back, and chin lifted slightly. Place your hands on your chest in a gesture of openness and breathe deeply into your heart space, focusing on feelings of love and connection.
Why It Works:
This posture counteracts the tendency to close off when feeling excluded, encouraging an open-hearted attitude that can help shift your emotional state toward feeling more connected and inclusive.
Guided Practice:
Sit or stand comfortably and take a few deep breaths, feeling the weight of your body supported by the ground. As you breathe, notice any sensations of tightness or discomfort. Imagine your breath moving into these areas, creating space and softness.
Slowly open your arms out to the sides, palms facing forward, as if you were preparing to embrace the world. Feel the stretch across your chest and the openness in your heart space. Notice any sensations that arise — perhaps a gentle pull in your shoulders, a warmth in your chest, or a lightness in your breath.
As you hold this open posture, focus on your heart center. Visualize a light radiating from your chest, expanding outward with each breath. Feel the energy of this open heart — perhaps a sense of vulnerability, a feeling of expansiveness, or even a touch of anxiety. Allow yourself to stay with these sensations, noticing how they shift and change with each breath. Notice if any images, symbols, or memories arise — perhaps a memory of love, a belief about openness, or an image of a blooming flower. Stay with these images, letting them deepen your connection to your heart space.
Imagine each breath filling your heart with light and warmth. Feel this light expanding, reaching out to the world around you, connecting you to the people and experiences in your life. Notice how this visualization affects you — perhaps bringing a sense of peace, a feeling of connection, or even a sense of resistance. Allow yourself to explore these feelings, knowing that all experiences are welcome in this space. Allow yourself to notice what it feels like to have an open heart—notice if any insights about love, vulnerability, or connection arise.
When you feel ready, gently bring your arms back to a neutral position and take a few deep breaths, feeling the openness remain in your chest. Notice how your body feels now — perhaps more expansive, more connected, or simply more aware of your own capacity for openness. Gently open your eyes, carrying this sense of an open heart with you into your day, feeling more ready to embrace whatever comes your way with a sense of compassion and presence.
Reach Out Gesture
How To Do It:
Stand or sit comfortably and extend your arms forward as if reaching out to someone. As you do this, imagine yourself connecting with others and being welcomed. Hold this gesture for a few breaths, then slowly bring your arms back to your body.
Why It Works:
The physical act of reaching out helps to counter the feeling of being excluded by symbolizing connection and outreach, fostering a mental shift towards seeking and feeling inclusion.
Guided Practice:
Find a comfortable place where you can sit quietly. Take a few deep breaths, letting your awareness settle into your heart center. Feel into the rhythm of your breath and imagine a gentle warmth spreading from your heart, softening and expanding as you breathe.
Visualize someone or something you wish to connect with — it could be a loved one, a friend, or even a part of yourself that feels distant. Slowly extend one arm out in front of you, as if reaching out to touch or hold onto this person or aspect. Feel the stretch in your shoulder and the openness in your chest as you extend your arm.
As you reach out, notice any sensations in your body — perhaps a sense of longing, a feeling of openness, or even a touch of vulnerability. Stay with these sensations, allowing them to guide your experience. Notice any emotions that arise as you extend your hand — perhaps a sense of connection, a feeling of yearning, or even a bit of fear about reaching out. Allow yourself to be present with these feelings, knowing that reaching out can bring up a range of emotions.
Visualize the act of reaching out as a bridge, connecting you to this person or part of yourself. See if any images, symbols, or memories arise — perhaps a bridge spanning a river, a hand clasping another in comfort, or an image of a vast, open sky. Allow these images to deepen your connection, feeling the energy flowing through your extended arm and into your heart. Notice how this visualization affects you — perhaps a sense of comfort, a feeling of expansion, or even a recognition of vulnerability.
When you feel ready, gently bring your arm back to your side, and take a few deep breaths, feeling the residual energy in your body. Notice how your body feels now — perhaps more open, more connected, or simply more aware of your desire to reach out. Gently open your eyes, carrying this sense of connection and openness with you into your day, feeling more ready to engage with yourself and others.
Self-Hug
How To Do It:
Cross your arms over your chest and gently stroke your upper arms from shoulders to elbows, repeating a soothing motion while breathing deeply. As you do this, focus on the feeling of comfort and self-compassion.
Why It Works:
The self-hug or Havening technique is known to create a sense of safety and reduce feelings of isolation, helping to counteract the emotional pain of exclusion by promoting self-soothing.
Guided Practice:
Find a quiet place where you can sit comfortably and take a few deep breaths. Allow yourself to become aware of the gentle rise and fall of your belly as you breathe. Allow your breath to be a wave that moves through you.
Wrap your arms around yourself in a gentle hug, feeling the warmth of your own embrace. Notice the sensation of your hands on your upper arms, the pressure of your hug, and the soothing effect of your touch. Allow yourself to sink into this self-embrace, feeling the support and comfort it provides.
As you hold yourself, notice any emotions that arise. Feel into the sensation of self-compassion and self-soothing — perhaps a sense of warmth, a feeling of reassurance, or even a bit of resistance. Stay with these sensations, allowing them to deepen your connection to yourself. Notice any images, symbols, or memories that come up — perhaps a memory of being hugged by a loved one, a belief about self-care, or an image of a soft, comforting blanket. Allow these images to enhance your sense of safety and comfort, or, if the sensation feels uncomfortable, simply acknowledge that without judgment.
Visualize the hug as a protective shield, wrapping around you and creating a safe space. Feel the energy of your own embrace radiating outward, providing a barrier of comfort and support. Notice how this visualization makes you feel — perhaps a sense of security, a feeling of vulnerability, or even a touch of sadness for the need for comfort. Stay with these feelings, letting them guide your understanding of what you need in this moment.
When you feel ready, gently release the hug, and take a few deep breaths, feeling the residual warmth in your arms and chest. Notice how your body feels now — perhaps more relaxed, more supported, or simply more attuned to your own needs. Gently open your eyes, carrying this sense of self-compassion and care with you into your day, feeling more prepared to offer yourself kindness and support.
Foot Massage or Rolling
How To Do It:
Use your hands or a small ball (like a tennis ball) to gently massage or roll under your feet. Focus on the sensations and the connection between your feet and the ground as you do this.
Why It Works:
Foot massage or rolling can ground you in the present moment and provide a calming, reassuring sense of being supported, which can help alleviate feelings of exclusion.
Guided Practice:
Find a comfortable position, either seated or standing, and take a few moments to breathe deeply. As you settle, bring your awareness to your body, noticing any areas that feel tense or relaxed. Let your breath be an anchor, steadying you as you prepare for this practice.
Take a massage ball or small, firm object and place it under your foot. Gently begin to roll the ball under your foot, applying a comfortable amount of pressure. Notice the sensations under your foot — perhaps a sense of relief, a feeling of tension being released, or even a bit of discomfort as you roll over a tight spot.
Continue to roll the ball slowly, moving from your heel to the arch and up to the toes. Feel into the sensations as you move, noticing the texture of the object against your skin, the firmness of the ball, and the way your foot responds. Allow yourself to explore these sensations fully, staying present with each movement. Notice if any emotions arise as you continue this massage — perhaps a sense of relief, a feeling of self-care, or even frustration if you encounter a particularly tight area. Allow these emotions to be present, knowing they are all a part of the experience.
Visualize each roll as a wave of relaxation, spreading through your foot and up into your leg. See if any images, memories, or symbols arise as you continue this practice — perhaps a memory of walking on a beach, a belief about nurturing oneself, or an image of warm, soothing sand. Allow these images to deepen your connection to the practice, letting them enhance your sense of relaxation and care.
When you feel ready, switch to the other foot and repeat the same process. Take a few deep breaths as you finish, noticing how your feet feel now — perhaps more relaxed, more grounded, or simply more at ease. Gently open your eyes, carrying this sense of relaxation and self-care with you into your day, feeling more grounded and connected to your body.
Group Grounding Visualization
How To Do It:
Close your eyes and visualize yourself in a circle with people who make you feel accepted and valued. Imagine everyone holding hands or standing close, and feel the warmth and connection flowing through the group.
Why It Works:
Visualization of belonging can help reduce feelings of exclusion by reminding you of the connections you do have, reinforcing a sense of being valued and included.
Guided Practice:
Take a moment to settle into a comfortable position. Close your eyes if it feels right, and let your breath flow naturally. Feel the ground beneath you and imagine that with each breath, you are drawing strength and stability up from the earth.
Imagine a strong, grounding energy connecting each person in the circle. Visualize roots growing from your feet into the earth, intertwining with the roots of the others in the group, creating a strong, interconnected foundation. Feel the stability and support of these roots, anchoring you to the ground and to each other.
As you focus on this grounding energy, notice any sensations in your body — perhaps a warmth in your feet, a strength in your core, or a gentle pull downward. Stay with these sensations, allowing them to deepen your connection to the earth and the group. Notice any emotions that arise — perhaps a sense of belonging, a feeling of safety, or even a bit of discomfort in sharing this space. Allow these emotions to be present, letting them guide your experience.
Visualize a light at the center of the circle, representing the collective energy and strength of the group. Imagine this light growing brighter, expanding outward to encompass everyone in the circle. Feel the warmth and unity of this light — perhaps a sense of connection, a feeling of unity, or a surge of collective strength. Stay with these feelings, noticing how they affect your sense of grounding and belonging.
When you feel ready, gently bring your awareness back to your own body, and take a few deep breaths, feeling the connection to the group remain. Notice how your body feels now — perhaps more grounded, more connected, or simply more aware of your place within the group. Gently open your eyes, carrying this sense of group support and grounding with you, feeling ready to engage with your surroundings and the people around you.