In our quest for somatic sovereignty, one fundamental aspect often overlooked is the concept of safety. Understanding how safety impacts our well-being is crucial for effective healing and personal growth. By examining insights from Stephen Porges’ Polyvagal Theory, Bessel van der Kolk’s trauma research, Rick Hanson’s practical neuroscience approach and wisdom from leader in somatic healing, Prentis Hemphill, we can appreciate the intricate relationship between safety, connection and healing.

For many of us, the desire for safe relationships often conflicts with the hypervigilance that trauma instills. When we’ve experienced trauma, our nervous systems can become wired to perceive potential threats, leading to a constant state of alertness. This hypervigilance makes it difficult to trust others and engage fully in relationships, which are essential for healing.

Stephen Porges emphasizes that our autonomic nervous system is constantly assessing our environments for cues of safety or danger without our awareness through 'neuroception'. When we’re in a state of hyperarousal, we may misinterpret neutral situations as threatening, creating a cycle of anxiety and disconnection. As Porges notes, “Safety is not just the absence of danger; it is the presence of connection.”

Prentis Hemphill, a respected leader in somatic practices, emphasizes that safety is a foundational element of our nervous system regulation. Hemphill teaches that “safety is not just a feeling; it’s a relational experience.” This perspective underscores that our sense of safety is deeply rooted in our connections with others and the environments we inhabit. When we feel safe in our relationships, we are better able to explore our emotions and experiences without the threat of being overwhelmed.

Hemphill also highlights the importance of being attuned to our bodies. They encourage us to recognize when we feel safe and to actively seek those moments. This mindful attention to our bodily sensations helps us cultivate an environment where safety can flourish.

To navigate the dilemma of safety versus hypervigilance, it’s essential to actively work toward reshaping our nervous systems. Here are some strategies for fostering a sense of safety and calm:

1. Finding Glimmers: In the context of trauma recovery, glimmers are those small moments of safety or joy that help rewire our nervous systems. This could be a kind word from a friend, a beautiful sunset or a moment of laughter. Focusing on these glimmers and grounding the experience in the body by noticing the body sensations that occur, can activate the parasympathetic nervous system, promoting relaxation and connection.  The beautiful thing about glimmers is that when we catch them and imprint them in our bodies in the present moment, they are then available to recall later as image resources.

2. Time in the Parasympathetic State: Engaging in activities that stimulate the parasympathetic nervous system helps restore a sense of safety. Practices like tracking positive sensations, somatic breath awareness, somatic grounding, image resourcing, mindfulness meditation, receiving therapeutic touch, gentle movement, trauma aware yoga and spending time in nature can promote this calming state, allowing us to feel more grounded and connected to something larger than ourselves.

3. Rick Hanson’s HEAL Approach: Rick Hanson, a neuropsychologist, offers a practical framework for integrating positive experiences into our lives through his HEAL method, which he elaborates on in his book Hardwiring Happiness:

   - Have a positive experience: Recognize and create moments of joy or safety.

   - Enrich it: Allow yourself to fully experience these moments, engaging your senses and emotions.

   - Absorb it: Take time to internalize the experience, letting it become part of your mental landscape.

   - Link positive and negative: Recognize that while challenges exist, positive experiences can coexist and help balance and shift activated states from protection to connection.

By using this approach, we can cultivate a greater sense of safety and security, allowing us to gradually rewire our responses to potential threats by shaping our nervous system towards safety and trust, creating expansion and a sense of aliveness in our body.

Incorporating nature into our healing can be incredibly beneficial. Here’s a simple eco-therapy practice that includes the Aboriginal practice of Dadirri, or deep listening, to foster safety and connection:

1. Find Your Spot: Choose a natural setting that feels inviting—this could be a park, a garden or even a quiet corner in your yard.

2. Grounding Exercise: Stand or sit comfortably and take a few deep breaths. Feel your feet connecting to the ground. Imagine roots extending from your feet into the earth, anchoring you and providing a sense of stability.

3. Engage Your Senses: Spend a few moments tuning into your surroundings. Notice the colours, textures, sounds and scents. Pay special attention to what feels calming or comforting.

5. Identify Glimmers: As you observe, look for glimmers—moments that bring you joy or peace. This could be the warmth of sunlight, the coolness of a breeze or a flower in bloom.

4. Practice Dadirri: Embrace the practice of deep listening. Close your eyes and listen intently to the sounds around you—birds, rustling leaves, flowing water. Allow these sounds to wash over you, noticing what sensations arise in your body and how they make you feel. This practice fosters connection not just to your environment but also to your inner self.  Invite a conversation with a part of nature and listen deeply.

6. Express Gratitude: Conclude your practice by expressing gratitude for the natural world around you. Acknowledge the safety and connection you can find in this environment.

7. Integration: Take a moment to reflect on how this experience felt in your body. Notice any shifts in your emotional state or sense of safety. You could capture this with colour and mark making on a page.

Creating safety in our lives is an ongoing practice. Here are some strategies to enhance your sense of safety:

- Mindful Awareness: Tune into your body and notice how different environments and interactions affect your sense of safety. This awareness empowers you to make choices that support your well-being.

- Build Connections: Foster relationships with supportive and empathetic individuals. As Porges emphasizes, safety thrives in connection. Seek out those who create a sense of safety for you and reduce time spent with those who increase dysregulation in your system.

- Establish Routines: Create predictable routines to instill a sense of safety. Daily practices like yoga or walking in nature can ground you and reinforce a feeling of stability.

- Set Boundaries: Learn to say no and establish healthy boundaries. Prioritizing your needs creates a protective environment for your healing.

- Mindful Nutrition: Include vitamin supplements, protein and colourful foods into your diet, while reducing sugar and processed food.  This will change your gut-biome sending less signals of stress to your organs.

- Establish Consistent Sleep Patterns: Sleep patterns are essential for regulating your body's circadian rhythm and creating a sense of safety. A well-regulated sleep schedule helps calm the nervous system and fosters emotional stability. Aim for a regular sleep schedule by going to bed and waking up at the same time each day and create a calming bedtime routine to signal your body that it’s time to rest.

- Seek Professional Support: Work with therapists who understand trauma and somatic practices. They can provide guidance through your healing journey and help you navigate hypervigilance.

Safety is a cornerstone of well-being and healing. By integrating insights from Polyvagal Theory, trauma research and practical methods like Rick Hanson’s HEAL approach, along with the wisdom of Prentis Hemphill and the practice of Dadirri, we can actively cultivate safety in our lives.

At Somatic Sovereignty, we prioritize creating spaces that nurture safety and connection to empower ourselves and each other to explore our bodies, emotions and experiences with trust and resilience. Safety isn’t just a concept; it’s a practice we can all embody.

In Somatic Sovereignty,