Starting the day with our nervous systems in an activated state can leave us feeling scattered, unsettled, and anxious for the rest of your day. We can also have body tension in our necks, shoulders, or low back. When this happens, we might disconnect from our bodies and move through the morning feeling restless or stressed.
This gentle, trauma-informed somatic morning routine softens morning anxiety and reconnects you with your body. The practice is only 8 minutes and can be done in your bed when you wake up, on a yoga mat, or on any soft supportive surface. When you give your nervous system grounding first thing in the morning, you signal safety to your body and can go through the rest of your day more calm, relaxed, and centered.
What to Expect in This Practice
This is a slow-moving, somatic yoga class that focuses on grounding and presence. Everything is optional, and I welcome you to move at your own pace and in ways that feel supportive for your nervous system and energy levels. This is also a trauma informed class, meaning that you’re welcome to make any adjustments, skip, or end early. How you choose to arrive in this class is perfect.
We’ll explore:
- Constructive Rest to Ground Your Nervous System: We’ll begin by lying on our backs and feeling the connection of our body on the bed or mat. This grounds us into the present moment and shifts us into our practice. You also have the option to place a pillow under your knees if that brings you more comfort.
- Somatic Self-Touch Practice to Orient into Your Body: We’ll place our hands on different parts of our bodies to “wake up” and ground. This brings more awareness to the present moment and settles you into your body (instead of your thoughts) which is supportive for calming anxiety.
- Gentle Stretches for Low Back, Neck, and Shoulders: We’ll explore movements like windshield wiper legs, neck rolls, and shoulder stretches to soften tension you might notice when you first wake up. Less tension also brings more calm into our bodies and minds.
- Seated Twists and Self-Hug for Nervous System Regulation: Twists release tension and gentle self-hugs cultivate comfort and support to your nervous system. Ending with a self hug grounds us into the present and brings comfort. You have the option to sway in the self hug for even more support.
Who This Class is For
This practice is supportive if you:
- Feel morning anxiety or restlessness
- Experience neck, shoulder, or low back tension
- Wish to begin a gentle, grounding morning routine that supports your nervous system
- Prefer movement over stillness or traditional meditation
- Enjoy somatic exploration and nervous system regulation practices
If you’re new to yoga, have a sensitive nervous system, or wish to create a morning routine focused on presence and embodiment, this class is supportive to begin your day from a grounded, centered place.
8 Min Somatic Morning Routine for Anxiety Class
If you’re ready, I invite you to join me in this 8-minute trauma-informed somatic routine to ease anxiety, release tension, and set a grounded, supportive tone for your day.
This quick practice can be done entirely in bed or on a mat with no props required and this is supportive for all experience levels. Any adaptations or options for poses are shown in the top right portion of the screen. If you’re ready to begin, I welcome you to join me below!
This class is also available inside the Embody and Bloom membership, where you’ll find a growing library of trauma-informed yoga, somatic healing, and nervous system support for sexual trauma healing.
2 Responses
Dear Laura,
I am practicing somatic healing and streching because od anxiety or lets say dysregulated nervous system. I am healing. Feeling much better and i came across your 8 minute yoga. I Will practice it and Thank you so much for your help!! Xoxo
I’m happy you’re feeling better and this class was able to support you, Maja!