What Does a Somatic Therapy Session Look Like?

Understanding the Experience of Body-Based Healing with a Somatic Therapist 

If you’ve ever left a therapy session feeling like you understood what was going on—but still didn’t feel much different—your body might be holding something more. Sometimes, even when our mind "gets it," our nervous system hasn’t fully caught up. That’s where somatic therapy can really help.

Somatic therapy works with both your mind and your body. It helps you notice what you’re feeling inside, so you can process emotions, memories, and stress in a deeper, more lasting way.

For people in San Diego, CA, who are looking for more than just talk therapy, working with a somatic therapist can be a powerful next step.

It’s especially helpful if you’re dealing with anxiety, trauma, stress, or relationship struggles. This kind of therapy meets you where words sometimes fall short—by listening to the body’s signals, and using them as a guide toward healing.

But what exactly happens in a somatic therapy session? And how do you know if this approach is right for you?

Let’s take a closer look at what to expect when working with a somatic therapist—and how this type of care can support your well-being in a personal, body-aware, and compassionate way.

What Is Somatic Therapy?

“Somatic” simply means of the body. In somatic therapy, we don’t separate your thoughts and emotions from your body. Your nervous system, physical sensations, and emotional experiences are all interconnected, and they manifest in how you relate, cope, and navigate the world. In integrative somatic therapy we are considering the whole person.

In Whole-person therapy (aka Integrative Somatic Therapy) you can expect to be seen as a whole person and have yourself be honored:

• Uniquely Minded: you may feel neurotypical, neurodiverse, and/or neuro “spicy”

• Cultural significance

• Sexually and Gender Unique 

• Ethnic and Racial diversity, connection to origins, trauma, social injustice, power and oppression, discrimination

• Spiritual and Spirit Matters honored and explored

• Relationally complex, carrying multiple, and different roles

• Core Self, Authentic Self, and True Self longings, desires, and goals

• Early family of origin imprints

• Early, Middle, and Late Environmental Influences

• Exposures to nature, urbanity, rural or unique eco systems that influence psychology and healing states

• Community support, community trauma, relational safe havens

• Vacation, Calling, and Career

• Mothering, Fathering, Parenting, Birthing, and/or Raising Children

• Feelings, Emotions and Heart-Based experiences

• Pleasure, Joy, and Embodiment of Aliveness

A somatic therapist is trained to help you notice and work with these signals in a safe and supportive way. That might include:

• Bringing attention to breath, posture, or areas of tension

• Noticing body sensations during emotional experiences

• Tracking nervous system responses like shutting down, fawning, or flight

• Using movement, sound, or grounding to shift internal states gently

• Pausing and exploring different aspects of yourself, your life, and areas that are out of alignment.

In a city like San Diego, where people often feel pressure to “have it all together,” somatic therapy can offer space to slow down and meet yourself more honestly.

What Happens in a Somatic Therapy Session?

No two somatic therapy sessions are the same. That’s part of what makes this approach so meaningful—it’s tailored to you, in real time. But generally, here’s what a session with a somatic therapist might include:

1. Arriving and Checking In

The session begins with a simple check-in. Your therapist may ask how you’re feeling today or what’s been coming up for you.

Unlike traditional talk therapy, you’ll likely be invited to check in not just with your thoughts, but with your body:

• Try feeling your feet on the floor or the chair supporting you.

• Is there any tension, tightness, or numbness?

• What physical cues show up as you talk?

This isn’t about overthinking or trying to figure everything out. It’s about gently noticing what’s happening inside you—your body, your breath, your emotions. When you slow down and pay attention in this way, it opens a doorway into your nervous system. You begin to feel more connected to what’s really going on inside. That’s where healing starts.

2. Tracking and Resourcing

From there, your therapist may help you track what's happening inside—like a flutter in your chest or pressure in your shoulders—without rushing to fix or change it.

You may also explore internal or external resources:

• A place where you feel calm

• A memory of support

• Taking a look around and taking in your surroundings to help your body feel safe and present.

This process helps your nervous system stay regulated as you explore vulnerable or stuck places. It’s part of what makes somatic therapy so effective for trauma and anxiety.

3. Going Deeper (At Your Own Pace)

If you’re ready, you might begin exploring deeper experiences—like grief, trauma, or relationship wounds—through your body’s lens.

This could involve:

• Moving into a posture your body feels drawn to

• Using techniques like titration and pendulation, you'll gently shift between areas of tension and relaxation, building tolerance and awareness over time.

• Through tracking sensations in your body, the therapist helps you explore what arises in sensation, emotion, and meaning.

• Exploring a freeze or collapse response

• Expressing something with your voice or gesture

Your somatic therapist will always follow your lead and pace. Nothing is forced. The goal isn’t catharsis—it’s expanding resilience. When you pay attention with care and curiosity, you start to rewrite the old stories you’ve been carrying. One small moment at a time, your body learns that it’s safe to feel something new.

For those interested in how trauma gets “stuck” in the nervous system—and how it can gently be released—“Waking the Tiger” by Peter Levine offers a deeper look into Somatic Experiencing, one of the foundational modalities behind this kind of work.

4. Integration and Closing

Sessions typically end with a grounding or reflection. Your therapist may say something like:

• “Where do you feel lighter?”

• “What feels different in your body now?”

• “Take it easy and be kind to yourself today.”

This helps bridge the work done in session with your everyday life, so you leave feeling more settled and supported, not raw or disoriented.

Therapy Isn’t One-Size-Fits-All—Especially Somatic-based Therapy

It’s essential to note that no two somatic therapists are alike. Just like your body and your story are uniquely yours, the way each therapist approaches somatic work will differ.

Like us, some somatic therapists in San Diego are trained in specific modalities like:

• Somatic Experiencing (SE)

• Sensorimotor Psychotherapy

• Polyvagal-informed approaches

• Somatic EMDR

• Somatic IFS

• Psychobiological Approach to Couples Therapy (PACT)

• Attachment-based or trauma-informed touch work

Some somatic therapists may work with movement and sound, while others focus more on stillness, imagery, or mindfulness. We curate our approach to you and curate a healing process for you and your relationships.

That’s why it’s essential to find a therapist who feels like a good fit—someone you feel safe with, who honors your pace, boundaries, and readiness.

Therapy, like healing, isn’t one-size-fits-all. And in somatic work, your body is always the guide.

What Makes Somatic Therapy in San Diego Unique?

San Diego is a city that holds a lot—sunshine, busy lives, relational demands, and often high expectations for wellness and productivity. Somatic therapy here is uniquely positioned to offer:

• A way to provide your body with true relief in a fast-paced environment

• Tools for reconnecting with your body amidst screen time and stress

• Local therapists trained in cutting-edge trauma and somatic healing approaches

• Access to in-person therapy in San Diego and virtual options across California

Whether you’re navigating burnout, relationship challenges, anxiety, or simply want to feel more grounded and connected, working with a somatic therapist can help you come home to yourself.

Is Somatic Therapy Right for Me?

Somatic therapy is especially helpful if:

• You feel overwhelmed or disconnected from your body

• You’ve tried talk therapy but still feel stuck

• You live with chronic stress, anxiety, or trauma responses

• You want to feel more present in your relationships

• You’re craving a slower, more embodied way of healing

• You have experiences in your body that cause frustration, distress, overwhelm, or experiences that lower your functioning at home, work, and in your relationships.

• You have “stuck” trauma that may express itself in pain, pleasure embodiment issues, or feeling “activated”.

It’s also a great option for couples, especially when communication or conflict feels reactive, fast, or you can't stop arguing about the same things. Somatic work in couples therapy can help each partner slow down, look inside themselves, and listen from the body up, not just the mind. Our therapists in California are trained Marriage and Family therapists who have training in couples, relationships, parenting, teens, and individuals. This means your therapist can navigate intimacy issues, sexuality explorations, betrayals, rupture and repair, and how to connect like you dream to connect.

Ready to Work with a Somatic Therapist in San Diego, CA?

If this sounds like the kind of support you’ve been looking for, we’d love to connect. Our team of somatic and relational therapists offers in-person sessions in San Diego and online therapy throughout California and Colorado.

Whether you're starting fresh or returning to therapy, you're welcome here, just as you are.

Reach out anytime to schedule a free consultation or ask any questions.

Healing doesn’t have to be rushed. Your body already holds the map—we’re just here to help you read it. Start your therapy journey by following these simple steps:

1. Fill out this form, email us, or call us at 760-456-7713.

2. Meet with a caring therapist 

3. Start regulating your nervous system and finding lasting healing!

Other Services Offered at Compass Healing Project

At Compass Healing Project, we take a holistic approach to therapy, using a range of modalities to support various mental health needs. In addition to somatic therapy, we also offer EMDR, Clinical Sexology, relationship therapy, hypnotherapy, ketamine-assisted therapy, and embodiment practices—each tailored to help with anxiety, depression, PTSD, grief, and sexuality concerns. We also provide support though IFS and integrative healing. To learn more about our services, visit our blog or connect with our compassionate therapists in Colorado and California, who specialize in trauma resolution, emotional healing, and integrative therapy to support your journey to well-being.

REFERENCES 

Compass Healing Project blog - By Natalie Cooney, LMFT