What to Expect from Somatic Movement

A Beginner's Guide to Transforming Your Body Awareness

When you're new to somatic movement, it can seem mysterious—gentle movements that appear deceptively simple yet promise profound changes in how you feel and move. Perhaps you've heard it can help with chronic pain, poor posture, or movement limitations, but you're not quite sure what to expect from the actual practice.

This guide will walk you through what to anticipate from somatic movement sessions, how to maximize your benefits, and what realistic timeline you might experience for various improvements. I'll also clarify which functional issues respond well to this approach and what mindset will serve you best on this journey of bodily awareness.

What Is Somatic Movement and How Does It Work?

Somatic movement (particularly in the tradition of Thomas Hanna) works with your nervous system rather than against it. Instead of forcing your body into new positions through stretching or manipulation, somatic movement helps your brain recognize and release patterns of chronic muscle tension through a process called pandiculation.

Unlike passive approaches, this method engages your active participation in the learning process. You become both the observer and the experiencer, using conscious awareness to retrain your brain-muscle connection.

Setting Realistic Expectations for Your First Sessions

What You'll Actually Do in Sessions

In a typical somatic movement session, you can expect:

• Mostly floor-based movements performed while lying down (though some may be done seated or standing)

• Extremely slow, gentle contractions followed by even slower releases

• Frequent pauses to notice sensations and differences

• Verbal guidance focused on internal awareness rather than external form

• Simple movements that gradually combine into more integrated patterns

These sessions are not physically challenging in the traditional sense—you won't break a sweat or feel "the burn." However, they do require focused mental attention and patience, which can be challenging in different ways.

Immediate vs. Long-Term Benefits

Many people notice some immediate changes after their very first session:

Potential immediate effects:

• A sense of lightness or ease in previously tight areas

• Temporary improvements in range of motion

• A general feeling of relaxation

• Greater awareness of how you're holding tension

Long-term benefits (with consistent practice):

• Lasting reduction in chronic muscle tension

• Improved posture and movement efficiency

• Reduced or eliminated pain from functional causes

• Better balance and coordination

• Enhanced body awareness for everyday activities

• More efficient breathing patterns

• Improved stress management

Remember that while some effects can be felt right away, the deeper transformative work happens gradually over time.

How to Get Maximum Benefit from Somatic Movement

To truly experience the transformative potential of somatic movement, approach your practice with these principles in mind:

Move with Awareness

Focus completely on the internal sensations of each movement. Notice the quality of the movement, where you feel effort, and where you sense release. The more you practice sensing yourself, the easier it becomes, improving your proprioceptive awareness and self-organization.

Move with Extraordinary Slowness

The slower you move, the more your brain can notice what's happening in your body. This isn't about making the movement last longer—it's about giving your nervous system time to process and integrate the sensory feedback. When you think you're moving slowly, try moving even slower.

Use Minimal Effort

Use only the effort necessary to perform the movement. Excess tension interferes with learning and sensory clarity. This "less is more" approach enables your brain to receive precise, uncluttered feedback, enhancing the learning process.

Find Your Own Expression

Internalize the verbal instructions and imagine the movements from the inside. Don't try to mimic others or compare your experience to theirs. Do what feels right for your body, honoring your unique structure and patterns.

Move with Comfort

If you meet resistance or discomfort, honor that boundary. Notice where it appears and explore movements in directions that bring ease. If you experience pain, make the range of movement smaller or even visualize the movement if needed—the neural pathways will still activate.

Avoid Distractions

Create an environment that supports your focus:

• Practice in a quiet space with minimal distractions

• Wear comfortable, non-restrictive clothing

• Use a comfortable but firm surface (like a yoga mat on the floor)

• Turn off electronic notifications during your practice time

• Close your eyes to enhance internal awareness

Come with a Clear Mind

Somatic movement requires presence and awareness that can be diminished by mind-altering substances. To get the maximum benefit, please refrain from using alcohol, marijuana, or other recreational substances before your practice. Even some medications might affect your ability to sense subtle internal changes, though necessary medications should never be skipped.

Functional Issues That Respond Well to Somatic Movement

Somatic movement can be particularly effective for addressing many functional musculoskeletal issues, including:

• Back pain caused by muscle tension and postural habits

• Neck and shoulder tension from stress or computer work

• Sciatica related to muscular patterns

• Functional leg length discrepancy (where one hip appears higher than the other)

• Idiopathic scoliosis (lateral curves in the spine from muscular patterns)

• Forward head posture and rounded shoulders

• Limited mobility in joints throughout the body

• Habitual movement patterns that cause discomfort

• Temporomandibular joint (TMJ) pain from jaw tension

• Plantar fasciitis and other foot pain from postural patterns

• Hyperlordosis (excessive arch in lower back)

• Postural kyphosis (excessive rounding of upper back)

• Shallow breathing patterns

• General muscle stiffness and tension

• Poor balance and coordination issues

• Uneven weight distribution when standing

It's important to note that somatic movement works with functional issues—those related to how we use our bodies—rather than structural damage or disease processes. While it may complement medical treatment for many conditions, it's not a replacement for appropriate medical care.

Realistic Timeline: How Long Before You See Results?

Everyone's journey with somatic movement is unique, and the timeline for improvement depends on several factors:

• How long you've had the pattern or issue

• The complexity of your muscular patterns

• How consistently you practice

• Your level of body awareness when starting

• Other activities or habits in your life

With that said, here's a general idea of what many people experience:

After 1-3 sessions:

• Initial awareness of habitual tension patterns

• Temporary relief during and immediately after practice

• Brief glimpses of new movement possibilities

• Beginning to recognize the connection between movement and sensation

After 4-8 sessions (with regular practice):

• More lasting changes in sensation and comfort

• Noticeable improvements in specific movements

• Better ability to release tension when you notice it

• More refined awareness of subtle differences between sides of the body

After 8-12 sessions (with consistent practice):

• Significant improvements in chronic tension patterns

• Lasting changes in posture and movement

• Better self-regulation of tension throughout the day

• Integration of new movement patterns into daily activities

Long-term practice (several months to years):

• Profound shifts in overall movement quality and efficiency

• Prevention of recurring issues

• Ability to self-correct patterns before they create problems

• Ongoing refinement of body awareness and movement quality

Some people experience dramatic relief very quickly, while for others with more complex or longstanding patterns, change unfolds more gradually. The key is consistency and patience.

The Learning Process: Peeling the Onion

Many somatic educators describe the process of releasing chronic tension patterns as "peeling an onion"—layer by layer. You might experience several phases:

1. Initial awareness: Discovering tension you didn't know you were holding

2. First release: Experiencing temporary relief and new sensations

3. Deeper awareness: Noticing more subtle patterns beneath the obvious ones

4. Integration challenges: Sometimes feeling worse before feeling better as your system reorganizes

5. Ongoing discovery: Continuing to find new layers of pattern even after initial improvement

This process rarely follows a straight line. You might have days of remarkable freedom and ease followed by days when old patterns reassert themselves. This is normal and part of the learning process.

How to Integrate Somatic Movement Into Your Life

While dedicated practice sessions are valuable, the real power of somatic movement comes from integrating awareness into your daily life:

• Take movement breaks throughout your day to check in with your body

• Notice when tension builds in response to stress or activities

• Apply somatic principles to everyday movements like sitting, standing, and walking

• Balance specialized activities (like sports or demanding physical work) with somatic awareness

• Be patient with yourself as you discover and unwind long-held patterns

Some people find it helpful to set reminders on their phone, place sticky notes in visible locations, or associate body check-ins with regular activities like stopping at red lights or drinking water.

Common Questions About Somatic Movement

Is it normal to feel worse before feeling better? Yes, occasionally. As you develop greater awareness, you might notice discomfort that was previously below your conscious awareness. Also, as patterns change, your body may go through an adjustment period. If discomfort persists or intensifies significantly, consult with your somatic educator.

Will I need to do somatic movements forever? While many people continue the practice because they enjoy it and find ongoing benefits, the goal is to develop self-awareness and new options—not dependency. Once learned, many principles can be integrated into daily life without formal practice sessions.

Can I combine somatic movement with other activities? Absolutely, though it's helpful to give your system time to integrate somatic learning before jumping into activities that might reinforce old patterns. Some people find gentle walking immediately after a somatic session helps integrate the changes.

What if I fall asleep during practice? This is common, especially in the beginning! Your nervous system is relaxing deeply, which can trigger sleep. If it happens regularly, try practicing at different times of day when you're more alert, or shorten your practice sessions.

Conclusion: A Journey of Self-Discovery

Somatic movement offers more than just physical relief—it provides a pathway to deeper self-awareness and embodied presence. As you begin this journey, remember that the goal isn't to achieve a perfect posture or idealized movement pattern, but rather to develop a more conscious, responsive relationship with your own body.

Be patient with yourself, celebrate small shifts in awareness, and trust the process. Whether you're addressing specific physical issues or simply seeking a more comfortable relationship with your body, somatic movement offers tools for lasting transformation—from the inside out.

The most profound gift of this practice may be the shift from treating your body as an object that needs fixing to experiencing yourself as an integrated, sensing, moving being with innate wisdom and capacity for change.

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Interested in exploring how somatic movement might support your healing journey? Contact me to learn about upcoming classes or schedule a private session.

Amanda Young is a certified Living Somatic Movement Teacher based in Clarksville, TN. She helps clients reconnect with their bodies through gentle, effective somatic movement practices. Learn more about working with Amanda here.