Embodied Awareness: Using Somatics with IFS and NVC

The mind and body are deeply connected, yet many of us go through life disconnected from our physical sensations. We stay in our heads, analyzing, rationalizing, and trying to solve problems intellectually while missing the wealth of information our bodies hold. But when we integrate somatic awareness with Internal Family Systems (IFS) and Nonviolent Communication (NVC), we deepen our ability to heal, connect, and communicate with clarity and compassion.

What Is Somatic Awareness?

Somatic awareness is the practice of paying attention to bodily sensations, emotions, and tensions as they arise in the present moment. Instead of brushing off that tightness in your chest or that flutter in your stomach, somatic awareness invites you to get curious. What’s my body trying to tell me?

Our bodies store experiences, especially those that were overwhelming or unprocessed. By tuning in, we can recognize how past wounds influence our present reactions and begin to shift patterns that no longer serve us.

✔ Helps regulate emotions and stress 

✔ Reveals hidden parts of ourselves that need care 

✔ Deepens authentic communication and connection

How Somatics Deepens IFS Work

IFS teaches us that we have different parts—some protect us, some hold pain, and some react when emotions feel overwhelming. When we bring somatic awareness into IFS, we move beyond intellectual understanding and directly connect with our parts in a deeply felt way.

1. Noticing Where a Part Lives in the Body

Each part of us often has a physical presence. A clenched jaw may belong to a protective, hyper-vigilant part. A heavy chest might hold sadness or grief. Instead of just asking What are you feeling?, try asking Where do you feel this part in your body?

2. Using Breath and Movement to Soothe Exiles

Exiles—the wounded parts of us—often hold old pain in the body. When we notice tension or discomfort, we can use gentle movement, touch, or breathwork to create a sense of safety. This helps parts trust that they don’t have to carry the burden alone.

3. Somatic Unblending: Creating Space for Self

When a part is activated, it can feel like it is us. Somatic awareness helps us unblend, creating enough space between our true Self and the part to respond rather than react. Simple grounding techniques—like pressing your feet into the floor or placing a hand on your heart—can remind your system: I am here, and I can hold this with care.

Bringing Somatic Awareness into NVC

Nonviolent Communication (NVC) is about speaking and listening with empathy. But sometimes, words fail us—especially when emotions are high. Somatic awareness helps us pause, process, and respond rather than react from a triggered state.

1. Pause Before Speaking

Before expressing an observation, feeling, or need, take a moment to check in with your body. What sensations are present? Are you feeling open or tense? This pause can prevent knee-jerk reactions and create space for a more thoughtful response.

2. Listen with Your Whole Body

When someone else is speaking, notice how your body reacts. Does your chest tighten? Do your shoulders lift? These subtle cues can indicate whether you’re truly listening or preparing to defend yourself. Softening your body can create more space for empathy.

3. Use the Body to Strengthen Requests

Making a request is more than just words—it’s about embodying what you need. Standing tall, keeping your voice steady, and breathing deeply can help you communicate from a place of confidence rather than uncertainty.

 

Simple Practices to Get Started

💡 Body Scan – Close your eyes and scan your body from head to toe. Notice areas of tightness or ease. This builds awareness of where emotions live in your body.

💡 Grounding Touch – Place a hand on your chest or belly when feeling overwhelmed. This simple act signals safety to your nervous system.

💡 Breath Awareness – Take a couple of slow, deep breaths before responding in a conversation. This calms reactive parts and brings clarity.

💡 Movement Breaks – If a conversation becomes heated, take a short walk, stretch, or shake out your hands. Movement helps release stored tension.

The Power of Integrating Mind and Body

By weaving somatic awareness into IFS and NVC, we create deeper healing and more authentic connections. Instead of just understanding ourselves intellectually, we learn to listen to the wisdom of the body—bringing more presence, clarity, and compassion to our inner and outer worlds.

Your body is speaking. Are you listening? 💜