Embracing Comfort: How to Feel Safe in Your Own Skin.
Feeling safe and confident in your own skin is an empowering journey of self-acceptance, self-care, and reconnection with your true essence. In a world often filled with external pressures and idealized standards, embracing comfort within yourself can be both a radical and healing act. This process involves more than just surface-level changes; it calls for a deeper understanding of your unique story, a gentle acknowledgment of your insecurities, and the cultivation of practices that nurture inner safety. By creating a harmonious relationship with your body, mind, and emotions, you can unlock a profound sense of freedom and authenticity that radiates outward.
1. Grounding Through Sensory Awareness
Sit or stand comfortably and bring your awareness to your feet. Feel the connection between your feet and the ground. Notice the textures, temperature, and weight of your body pressing down.
Expand this sensory awareness to other parts of your body—hands, back, legs—and observe any sensations without judgment.
This practice helps your nervous system settle and reinforces a sense of being anchored and safe.
2. Engage in Rhythmic Breathing
Breathe in for a count of 4, hold for 4, and exhale for a count of 6. Repeat for a few minutes.
Rhythmic breathing stimulates the vagus nerve, which calms the parasympathetic nervous system, promoting a state of relaxation and safety.
3. Safe Touch or Self-Holding
Place one hand on your heart and the other on your belly. Apply gentle pressure and feel the warmth of your hands.
Alternatively, give yourself a light hug or gently stroke your arms.
These gestures create a sense of connection and reassurance, signaling safety to the body.
4. Orienting to Your Environment
Slowly turn your head and eyes to look around your space. Notice objects, colors, and textures.
Allow your body to feel that the environment is secure and non-threatening.
This practice helps shift your focus from internal distress to external safety cues.
5. Micro-Movements and Shaking
Engage in small, intentional movements, such as rolling your shoulders, tilting your head gently, or wiggling your fingers.
Shaking your hands, arms, or whole body can help release stored tension and reset your nervous system.
These movements allow your body to discharge stress and restore a sense of balance.
Here’s a simple daily routine integrating the somatic practices for feeling safe in your body. You can adjust the timing or sequence to suit your schedule:
Morning: Starting the Day with Grounding
Practice: Grounding Through Sensory Awareness
Upon waking, sit on the edge of your bed or on the floor.
Place your feet firmly on the ground. Take a moment to feel the support beneath you and breathe deeply.
Spend 2–3 minutes noticing your connection to the ground, allowing yourself to feel anchored.
Midday: Reset and Recenter
Practice: Rhythmic Breathing
During a break, sit in a comfortable position and practice rhythmic breathing: Inhale for 4 counts, hold for 4, and exhale for 6 counts.
Do this for 3–5 minutes to calm your nervous system and bring awareness to your body.
Afternoon: Reassure and Release
Practice: Safe Touch or Self-Holding
If feeling overwhelmed, pause for 2–3 minutes. Place one hand on your heart and the other on your belly.
Focus on the warmth of your hands and take a few deep breaths. Whisper a reassuring phrase to yourself, like “I am safe here.”
Evening: Let Go of the Day
Practice: Micro-Movements and Shaking
Before dinner or winding down, spend 5 minutes gently shaking out your hands, arms, and legs.
Follow this with small movements like shoulder rolls or neck tilts to release built-up tension from the day.
Bedtime: Ease Into Rest
Practice: Orienting to Your Environment
While lying in bed, slowly scan your room with your eyes. Name five things you see, four things you can touch, and three sounds you hear.
This orients your nervous system to the safety of your immediate environment and prepares your body for rest.
Optional: Incorporate During Stressful Moments
Whenever you feel unsafe or overwhelmed during the day, briefly return to grounding, rhythmic breathing, or safe touch to quickly restore a sense of safety.
Embracing comfort in your own skin is a lifelong practice, one that evolves as you grow and change. It’s about granting yourself the compassion to navigate insecurities, the courage to defy external pressures, and the grace to celebrate your individuality. When you feel safe and confident within yourself, you create a foundation for a more joyful, fulfilling life—one that honors your needs, values, and essence. Remember, the journey isn’t about perfection; it’s about progress and self-discovery. By embracing who you are, you inspire others to do the same, contributing to a world where authenticity is celebrated and self-love is the ultimate standard.
Looking for more support, nourishing your body and building a strong and healthy foundation?
Email me: info@nousahsalimi.com
Much love,
Nousha