Wave & Anchor-A Somatic Self-Soothing Ritual

05/29/2025 by: Sara Phillips

Purpose: To calm the nervous system, reduce anxiety, and reconnect to the body through breath, flowing motion, and grounding touch.

Step-by-step instructions

1. Set Your Space (1-2 min)

• Sit or stand in a quiet place.
• Place your feet flat on the ground or sit cross legged if preferred.
• Gently close your eyes or soften your gaze.
• Take a moment to acknowledge: "I'm here. I'm safe. I'm allowed to slow down."

2. Wave Breath (2 min)

• inhale slowly through your nose for a count of 4.
• As you inhale, roll your shoulders upward in a wave
• Exhale gently through the mouth for a count of 6.
• As you exhale, let the shoulders drop, and away your upper body side to side like seaweed in water.
• Repeat 6-8 cycles.
• Let the breath and movement feel fluid, rhythmic, and gentle.

3. Anchoring Touch (2 min)

• With one hand, gently press your palm over your chest (heart space).
• Place your other hand on your lower belly.
• Feel the warmth and pressure of your touch.
• Say silently or softly aloud:
• "I am here"
• "This is my body"
• "I am safe in this moment."

4. Pulse Grounding (2 min)

• Keep one hand on your chest or belly and use your other hand to tap gently on your thighs or collarbones in a slow, steady rhythm (like a heartbeat).
• Each tap is a signal to your body: "I'm grounding, I'm connecting."
• Match the tapping to your breath if it feels natural.
• Let this rhythm rock you into presence.

5. Integration (1min)

• Pause all movement.
• Feel the sensations in your body-warmth tingles, vibration, stillness.
• Breathe normally.
• Ask yourself: "What do I need right now?"
• Whatever arises, simply notice without judgement.

Whisper or think to yourself:

"My body is wise. I trust its rhythm. I am home."