When it comes to healing and personal growth, the traditional approach often starts from the top and works its way down. This "top-down" model begins with the mind, focusing on thoughts, which then influence emotions and, finally, the sensations of the body. While effective for many, this model can overlook the immense wisdom of the body—the soma—as a living, interconnected system.
But what if we flipped the script? Enter somatic literacy: a "bottom-up" approach that begins with the sensations in the body, allowing them to inform our emotions and, ultimately, our thoughts and stories. By starting with the soma—the living wholeness of the body, distinct from the mind—we create a powerful path to healing, connection, and transformation.
For 20 years, I was stuck in a cycle of talk therapy coupled with medicating myself for anxiety, depression, and addictions. Therapy seemed like it should help, but my struggles only grew worse over time. I felt like I was chasing my tail, endlessly dissecting my thoughts while trying to quiet the storm of emotions and sensations underneath. It wasn’t until I got out of my mind and into my body that everything changed for me.
This shift wasn’t just a breakthrough—it was a lifeline. Learning to tune into the language of my body helped me uncover and address the roots of my struggles in a way that years of therapy never could. Somatic literacy became my bridge to freedom, and it can be yours too.
How Somatic Literacy Enhances Every Area of Life
The benefits of somatic literacy extend far beyond personal healing. In leadership, for example, being attuned to your body’s signals can help you navigate high-pressure situations with clarity and composure. Leaders who practice somatic awareness are better equipped to manage their own stress, remain present, and respond to challenges without reactivity—fostering trust and confidence in their teams.
In creative pursuits, somatic literacy can be a game-changer. Many artists, writers, and performers describe moments of "flow" when they are fully embodied, allowing inspiration to move through them. By connecting with the soma, you can break through mental blocks and access deeper levels of creativity and expression.
In physical health, somatic literacy can help you identify and address the underlying causes of chronic tension, pain, or stress. By tuning into your body’s signals, you can learn to release stored tension, improve posture, and support overall wellness, creating a stronger and more resilient body.
In romantic relationships, somatic literacy deepens intimacy and connection.
Being present with your body’s sensations can help you respond to your partner with greater empathy and authenticity, fostering trust and emotional safety. It allows you to identify and navigate triggers, creating space for healthier communication and deeper love.
What Does "Soma" Really Mean?
The word "soma" originates from Greek, meaning "body," but in the context of somatic practices, it refers to much more. Soma is the living, breathing, and feeling wholeness of your body. It encompasses not just the physical form but also the felt experience of being alive, separate from the cognitive processes of the mind.
Your soma holds a wealth of information—sensations, patterns, and even unprocessed emotions—that influence how you navigate the world. When we learn to "read" the language of the soma through somatic literacy, we unlock the potential for deeper understanding and healing.
The Old Way: Starting with the Mind
This "top-down" approach starts with:
Thoughts: Cognitive processes that dictate how we interpret situations.
Emotions: Feelings that arise based on our thoughts and interpretations.
Sensations: Physical responses that reflect our mental and emotional state.
For example, if you think your partner’s comment was critical (thought), you might feel hurt or defensive (emotion), and your chest might tighten or your jaw clench (sensation). This approach works to reframe thoughts, aiming to create a ripple effect that shifts emotions and bodily sensations.
While valuable, this model often bypasses the body’s role in shaping our experiences and can leave us feeling stuck when cognitive shifts don’t fully address what’s stored in the soma.
A New Way Forward: Starting with the Body
Somatic literacy ("bottom-up" approach) starts with:
Sensations: The physical cues your body provides—tightness, warmth, heaviness, tingling, or even numbness.
Emotions: The feelings that surface as you tune into these sensations.
Thoughts/Stories: The interpretations and beliefs that arise once you’ve connected with your body’s signals.
For instance, imagine you feel a knot in your stomach during a conversation. Instead of jumping to conclusions about the other person’s intentions, you pause to explore the sensation. You might uncover a feeling of fear or inadequacy and, from there, recognize a story about needing to prove yourself. This bottom-up approach allows you to work through the root of the discomfort rather than just addressing surface-level thoughts.
The Connection Between Body, Emotions, and Mind
These three elements are deeply interconnected:
Sensations Influence Emotions: A racing heart can amplify anxiety, while relaxed shoulders might bring a sense of calm.
Emotions Influence Thoughts: Feeling unappreciated can lead to thoughts of, "I’m not good enough," or, "They don’t care about me."
Thoughts Influence Sensations: Believing you’re under attack can trigger a tight chest, shallow breathing, or clenched fists.
By focusing on sensations first, you disrupt the cycle of reactive thoughts and emotions, creating space for intentional responses. This aligns with the Wildman Brotherhood’s principle of radical responsibility—owning your part in every situation and seeking transformation within.
Turning Stress into Strength: A Workplace Example
Imagine you’re at work, and your boss sends an email requesting a last-minute project update. Your chest tightens, your jaw clenches, and your thoughts race: "I don’t have time for this." You might even snap at a colleague moments later without realizing why.
Somatic literacy invites you to pause and tune into your body:
Notice the Sensations: Tight shoulders, shallow breathing, or a pounding heart.
Name the Emotions: Perhaps frustration, overwhelm, or fear.
Explore the Thoughts: Recognize a story like, *"I’m not valued," or, "I can never do enough."
By working from the bottom up, you calm your body’s reactions first, creating space to respond thoughtfully: "I’ll prioritize this and send you an update by the end of the day."
Somatic literacy transforms the way we navigate life’s challenges. Without it, we risk:
Reacting impulsively in ways we regret.
Struggling to understand or express emotions.
Feeling overwhelmed by stress and unresolved tension.
Allowing small conflicts to erode relationships over time.
Remaining disconnected from our own needs and inner wisdom.
With somatic literacy, we bridge the gap between body and mind, creating alignment and clarity. This practice is about stepping into your full, embodied self—a Wildman who owns his reality and transforms challenges into opportunities for growth.
Your Beginner’s Guide to Somatic Awareness
If you’re new to somatic literacy, here’s a simple step-by-step guide to begin:
Pause and Observe: When you notice tension or discomfort, pause for a moment. Close your eyes if possible and tune into your body.
Ask yourself: Where am I feeling this in my body? Notice sensations like tightness, heaviness, or warmth without judgment.
Breathe Intentionally: Take three deep breaths. Inhale deeply through your nose, hold for a count of two, and exhale slowly through your mouth. Focus on the sensation of your breath moving through your body.
Name the Sensation: Put words to what you’re experiencing. For example: "My chest feels tight," or, "There’s a heaviness in my stomach."
Connect with Emotion: Ask yourself: What emotion is tied to this sensation? You might notice sadness, fear, anger, or even joy.
Identify the Thought: Once you’ve connected with the emotion, explore the thought or story behind it. For example: "I feel tightness because I’m afraid I’ll fail," or, "I feel heaviness because I’m overwhelmed."
Regulate and Respond: Use your breath to regulate your body. Slow, rhythmic breathing or gentle movement can help release tension and calm your nervous system. From this grounded state, decide how to respond to the situation intentionally.
Reflect and Journal: Afterward, take a few moments to write down what you observed. Journaling helps solidify your awareness and track patterns over time.
Starting with these small practices builds your ability to "read" your body’s signals, laying the foundation for deeper somatic literacy.
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Somatic literacy isn’t just a tool; it’s a way of living in harmony with your body’s wisdom. By starting with the soma and working upward, you create a foundation for authentic connection, self-awareness, and lasting transformation. This is the work we will continue to explore in the Wildman Brotherhood—together reclaiming the wholeness of who we are.
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