10 Ways Your Body Can Help Integrate a Big Experience
Life is full of big experiences—whether it’s the birth of your child, a profound psychedelic session, or navigating difficult transitions. These moments can push us to our edge, which may open the door for growth and transformation. As humans learn more about the connection between trauma, somatics, and the nervous system, we are unlocking new information about the important role our body plays in our capacity to be with and digest big experiences.
Somatic integration involves using your body to process, integrate, and make sense of profound experiences. The word “somatic” comes from the Greek word soma, meaning “body,” while integration refers to the process of embodying and understanding an experience on a deeper level. Together, somatic integration is about using the body as a powerful tool to ground, heal, and transform.
If you’ve struggled to connect with your body or feel overwhelmed by a big experience, you’re not alone. My post offers 10 nurturing and practical ways to integrate using your body, with gentle encouragement to meet yourself wherever you are.
1. Dance It Out
Movement is medicine. Dancing offers a way to move energy, reconnect with your body, and feel emotions. Whether it’s a group ecstatic dance or freestyle movement at home, dancing can help you move through emotions and energy that may feel stuck.
To help you get started, here’s an Integration Playlist on Spotify tailored to support your process—featuring soothing tracks and empowering beats to guide you through release and grounding. Listen Here.
2. Bodywork
Massage and body-oriented therapies like acupuncture and chiropractic work can bring relief and help regulate your nervous system. After a big life event, or psychedelic experience, stored emotions, wounds, and patterns of tension and holding in our body can be activated. Body work helps to keep that energy moving.
For an even more potent experience, an article published in doubleblind speaks to the power of combining psychedelics with bodywork
3. Breathwork
Breathwork has the power to transform your state of being and provide a sense of calm and grounding. It is especially valuable as a well-practiced tool for difficult experiences in medicine journeys and giving birth. One simple and effective breathwork technique you can try is called box breathing. Here's how it works:
Find a comfortable seated position or lie down, allowing your body to relax.
Close your eyes and take a moment to connect with your breath.
Inhale deeply through your nose to a count of 4, allowing your abdomen to expand fully.
Hold your breath for a count of 4, feeling the stillness within.
Exhale slowly through your nose or mouth to a count of 4, emptying your lungs completely.
Pause for a count of 4 before starting the next breath cycle.
Repeat this pattern for several minutes, focusing on the steady rhythm of your breath.
As you practice box breathing, allow yourself to be with the present moment, letting go of any tension or stress with each exhale. This simple yet powerful technique can help you balance your nervous system, and cultivate a deep sense of peace.
4. Earthing Barefoot
Being in nature is one of the most grounding and healing practices available. Research from the National Library of Medicine shows specifically that spending time with your bare feet on the Earth lowers stress levels and inflammation in the body. In fact, “grounding appears to improve sleep, normalize the day–night cortisol rhythm, reduce pain, reduce stress, shift the autonomic nervous system from sympathetic toward parasympathetic activation, increase heart rate variability, speed wound healing, and reduce blood viscosity.” How amazing is that?!
5. Yoga and Stretching
Yoga or simple stretches help you reconnect with your physical body and breath, while releasing tension. Practices like yin yoga or restorative yoga are particularly beneficial when you’re seeking gentle integration. Allow each pose to open you up and create space in your mind and body.
6. Journaling with the Body
Combine the power of writing with somatic awareness. Sit quietly, place your hands on your body, and notice the sensations that come up. Then allow your body to guide your journal entries. For example, if you feel tightness in your chest, explore what emotions might be held there.
7. Micro-Movements
If dancing feels like too much, start small. Bring gentle movement into your daily routine with micro-movements like swaying, stretching your arms, or rolling your shoulders. These small actions can lead to greater connection and release without feeling overwhelming. The key is to be present and really tune into your body.
8. Somatic Learning Resources
Sometimes it helps to have guidance. Kimberly Ann Johnson’s book Call of the Wild provides invaluable insights into somatic integration and tracking the wisdom of your body through nervous system repair. You can get the first chapter free here.
9. Use Your Voice
Your voice is powerful, both energetically and emotionally. Try singing, humming, chanting, toning, or simply exhaling audibly. These vocal expressions can release pent-up energy and vibration while calming your system. Scream in your car to release anger, or make up a silly song in the moment to bring joy.
10. Touch
Sometimes the simplest practices are the most powerful. Gentle self-touch, such as placing your hand on your heart and belly, can bring a sense of safety and connection. Hug yourself! Self-pleasure! If you’re feeling overwhelmed, tapping can be an effective tool for shifting that energy. Touch from a trusted practitioner, friend, lover, or pet can also be really supportive in the sensitive afterglow of psychedelics.
A Gentle Reminder
If connecting with your body feels difficult, take heart. This is a process that takes time, gentleness, and patience. Start small, meet yourself where you are, and know that every step is progress. My journey has taken years, and continues to deepen.
Your body already holds so much wisdom and resilience. Trust her process and allow yourself the space to integrate at your own pace. If you're feeling disconnected, you can lean on nature as an ally.
If any of these methods speak to you, try it out today. And remember, your body knows what she needs. Listen to her, nurture her, and know you’re on the path to healing.
Life is full of big experiences—whether it’s the birth of your child, a profound psychedelic session, or navigating difficult transitions. These moments can push us to our edge, which may open the door for growth and transformation. As humans learn more about the connection between trauma, somatics, and the nervous system, we are unlocking new information about the important role our body plays in our capacity to be with and digest big experiences.
Somatic integration involves using your body to process, integrate, and make sense of profound experiences. The word “somatic” comes from the Greek word soma, meaning “body,” while integration refers to the process of embodying and understanding an experience on a deeper level. Together, somatic integration is about using the body as a powerful tool to ground, heal, and transform.
If you’ve struggled to connect with your body or feel overwhelmed by a big experience, you’re not alone. My post offers 10 nurturing and practical ways to integrate using your body, with gentle encouragement to meet yourself wherever you are.
1. Dance It Out
Movement is medicine. Dancing offers a way to move energy, reconnect with your body, and feel emotions. Whether it’s a group ecstatic dance or freestyle movement at home, dancing can help you move through emotions and energy that may feel stuck.
To help you get started, here’s an Integration Playlist on Spotify tailored to support your process—featuring soothing tracks and empowering beats to guide you through release and grounding. Listen Here.
2. Bodywork
Massage and body-oriented therapies like acupuncture can bring relief and help regulate your nervous system. Research shows the benefits of massage extend beyond physical relief, including stress reduction, improved sleep, and emotional processing.
A study published in the International Journal of Neuroscience highlights the impact of massage on reducing anxiety and enhancing mood. Acupuncture, too, has been shown to support energetic balance and emotional wellness—excellent tools for post-experience integration.
3. Breathwork
Breathwork has the power to transform your state of being and provide a sense of calm and grounding. One simple and effective breathwork technique you can try is called box breathing. Here's how it works:
Find a comfortable seated position or lie down, allowing your body to relax.
Close your eyes and take a moment to connect with your breath.
Inhale deeply through your nose to a count of 4, allowing your abdomen to expand fully.
Hold your breath for a count of 4, feeling the stillness within.
Exhale slowly through your nose or mouth to a count of 4, emptying your lungs completely.
Pause for a count of 4 before starting the next breath cycle.
Repeat this pattern for several minutes, focusing on the steady rhythm of your breath.
As you practice box breathing, allow yourself to be with the present moment, letting go of any tension or stress with each exhale. This simple yet powerful technique can help you find inner peace, balance your nervous system, and cultivate a deep sense of tranquility.
4. Time in Nature
Being in nature is one of the most grounding and healing practices available. Research from Frontiers in Psychology shows that spending time in natural settings lowers stress levels and improves feelings of well-being and clarity. Whether it’s a walk in the woods, a moment on the beach, or sitting under a tree in the park, nature invites us to reconnect with the world and ourselves.
5. Yoga and Stretching
Yoga or simple stretches help you reconnect with your physical body while releasing tension. Practices like yin yoga or restorative yoga are particularly beneficial when you’re seeking gentle integration. Allow each pose to open you up and create space in your mind and body.
6. Journaling with the Body
Combine the power of writing with somatic awareness. Sit quietly, place your hands on your body, and notice the sensations that come up. Then allow your body to guide your journal entries. For example, if you feel tightness in your chest, explore what emotions might be held there.
7. Micro-Movements
If dancing feels like too much, start small. Bring gentle movement into your daily routine with micro-movements like swaying, stretching your arms, or rolling your shoulders. These small actions can lead to greater connection and release without feeling overwhelming.
8. Somatic Training Resources
Sometimes it helps to have guidance. Books like Kimberly Ann Johnson’s Call of the Wild provide invaluable insights into somatic integration and tracking the wisdom of your body through nervous system repair. You can get the first chapter free here.
9. Use Your Voice
Your voice is powerful, both energetically and emotionally. Try singing, humming, chanting, or simply exhaling audibly. These vocal expressions can release pent-up energy and vibration while calming your system.
10. Loving Touch
Sometimes the simplest practices are the most powerful. Gentle self-touch, such as placing your hand on your heart and belly, can bring a sense of safety and connection. Or hug yourself! If you’re feeling overwhelmed, tapping can be a quick helpful tool. Caring touch from a trusting friend, lover, pet, or family member can also be supportive.
A Gentle Reminder
If connecting with your body feels difficult, take heart. This is a process that takes time, gentleness, and patience. Start small, meet yourself where you are, and know that every step is progress. My journey has taken years, and continues to deepen.
Your body already holds so much wisdom and resilience. Trust her process and allow yourself the space to integrate at your own pace. If you're feeling disconnected, you can lean on nature as an ally.
If any of these methods speak to you, try it out today. And remember, your body knows what she needs. Listen to her, care for her, and know you’re on the path to healing.
My First Profound Medicine Journey: Reconnecting to My Body
Mushrooms can heal me?!
For most of my adolescence and early twenties, I didn’t give much thought to my body/mind connection or my menstrual cycle. I had spent most of my adult life disconnected from my natural rhythms—too busy, too distracted, and too caught up in my everyday life to truly listen to my body. At age 26, my cycle had been absent for seven months while I traveled internationally. Honestly, I didn't worry about it too much. I didn’t know how to slow down or truly tune in. It’s also worth noting that I hadn’t yet used psychedelics with any intention other than for a fun social experience. But everything changed at a music festival when a casual mushroom trip turned into a deeply healing somatic experience.
The Shift: A Call for Healing
I found myself at a music festival in Florida, surrounded by sunshine, music, and people. People were all different shades of faded, and I thought it would be a fun place to trip. I had never associated mushrooms with medicine, and never had deep intentions around my eating them. It had always been about the experience—the play, the colors, the euphoria. But this time, I noticed the mushrooms were starting to help me relax.
While outstretched on the grass, I asked the mushrooms to show me full relaxation in my body. I asked for support in releasing patterns of tightness and tension, to help me melt into the moment.
The Unexpected Gift
As I allowed the mushrooms to guide me, the world around me softened. The music, the sunlight, the laughter—it all became a beautiful flow of energy. But what happened inside of me was far more profound. A deep sense of warmth and release washed through my body. All of my muscles began to relax. Every cell in my body seemed to soften and take up more space. I felt simultaneous expansion and melting. It was as if my body was breathing for the first time in ages.
And then, something truly miraculous happened: my bleed returned right then and there.
It wasn’t something I had specifically asked for, but it was as if my body had been waiting for this moment of reconnection. After seven months of absence, my bleed came back to me in the middle of the festival field! I had been so disconnected from my body’s natural rhythms that I had never considered how my own stress could impact a bodily function like menses.
A Moment of Clarity: Psychedelics Are Not Just for Fun
Up until that moment, I had always thought of psychedelics as tools for fun, exploration, and play. Alas, this journey showed me something completely different: psychedelics are also profound tools for healing and self-discovery.
For the first time, I understood that these substances could open doors to deeper connection—connecting with my body and my emotions in ways I had never known before. The experience wasn’t just about being altered. It was about healing, reconnection, and understanding.
That moment, when my cycle returned, was a powerful reminder that our bodies have their own wisdom. I hadn’t even been aware of how disconnected I was until the medicine gently guided me back to myself. The mushrooms didn’t just bring my moon back; they helped me remember how to listen to my body’s needs and honor its rhythms.
A New Path: Integration and Healing
The journey didn’t end when the trip did. The real work began after—when I started to integrate the experience into my daily life. I had received a powerful message: I needed to pay attention to my body. I needed to slow down, relax, and reconnect with my natural cycles. I couldn’t continue ignoring the signals my body was giving me.
For the first time, I began to prioritize rest, self-care, and tuning in to my own rhythms. I started to see my menstrual cycle not as an inconvenience, but as a beautiful, cyclical guide to my overall well-being. I learned about the four different phases of menses and how they relate to seasons. I started to live my life in tune with my internal seasons. The power of relaxation that I experienced in that moment stayed with me, reminding me that true healing happens when we listen to our bodies instead of pushing through or ignoring them.
Conclusion: Reclaiming My Feminine Energy
My festival journey with mushrooms wasn’t just an experience—it was a profound moment of awakening. I came to realize that psychedelics can be far more than just a fun escape; they can be powerful allies in the process of healing, self-discovery, and reconnection. My body, which I had ignored for so long, showed me that it knew how to heal itself when given the space and attention it needed.
The return of my menstrual cycle wasn’t just a physical event; it was a reminder that our bodies are deeply connected to the earth, the moon, and the cycles of life. By listening to my body and allowing it to guide me, I found a new sense of peace and alignment within myself.
This journey was the beginning of a new chapter, where I’ve learned to honor my body, trust its wisdom, and reconnect with my true feminine energy. And I know that, moving forward, I’ll always carry the lessons of that first journey with me—showing me that healing is not just about the mind, but also about returning to the body, and honoring the rhythms that make us whole.
Mushrooms can heal me?!
For most of my adolescence and early twenties, I didn’t give much thought to my body/mind connection or my menstrual cycle. I had spent most of my adult life disconnected from my natural rhythms—too busy, too distracted, and too caught up in my everyday life to truly listen to my body. At this point in my international travels, my cycle had been absent for seven months. Honestly, I didn't worry about it too much. I didn’t know how to slow down or truly tune in, and I had never used psychedelics with any intention other than for a fun social experience. But everything changed at a music festival when a casual mushroom trip turned into a healing somatic experience.
The Shift: A Call for Healing
I found myself at a music festival in Florida, surrounded by sunshine, music, and people. People were all different shades of faded, and I thought this would be a fun place to trip. I had never associated mushrooms as medicine, and never had deep intentions around my eating them. It had always been about the experience—the play, the colors, the euphoria. But this time, I noticed the mushrooms were starting to help me relax.
While outstretched on the grass, I asked the mushrooms to show me full relaxation in my body. I asked for support in releasing patterns of tightness and tension, to help me melt into the moment.
The Unexpected Gift
As I allowed the mushrooms to guide me, the world around me softened. The music, the sunlight, the laughter—it all became a beautiful flow of energy. But what happened inside of me was far more profound. A deep sense of warmth and release washed through my body. All of my muscles began to relax. Every cell in my body seemed to soften and take up more space. I felt simultaneous expansion and melting. It was as if my body was breathing for the first time in ages.
And then, something truly miraculous happened: my bleed returned right then and there.
It wasn’t something I had specifically asked for, but it was as if my body had been waiting for this moment of reconnection. After seven months of absence, my cycle came back to me in the middle of the festival field! I had been so disconnected from my body’s natural rhythms that I had never considered how my own stress could impact a bodily function like menses.
A Moment of Clarity: Psychedelics Are Not Just for Fun
Up until that moment, I had always thought of psychedelics as tools for fun, exploration, and play. But this journey showed me something completely different: psychedelics are also profound tools for healing and self-discovery.
For the first time, I understood that these substances could open a door to deeper connection—connecting with my body, my emotions in ways I had never known before. The experience wasn’t just about being altered. It was about healing, reconnection, and understanding.
That moment, when my cycle returned, was a powerful reminder that our bodies have their own wisdom. I hadn’t even been aware of how disconnected I was until the medicine gently guided me back to myself. The mushrooms didn’t just bring my cycle back; they helped me remember how to listen to my body’s needs and honor its rhythms.
A New Path: Integration and Healing
The journey didn’t end when the trip did. The real work began after—when I started to integrate the experience into my daily life. I had received a powerful message: I needed to pay attention to my body. I needed to slow down, relax, and reconnect with my natural cycles. I couldn’t continue ignoring the signals my body was giving me.
For the first time, I began to prioritize rest, self-care, and tuning in to my own rhythms. I started to see my menstrual cycle not as an inconvenience, but as a beautiful, cyclical guide to my overall well-being. I learned about the four different phases of menses and how they relate to seasons. I started to life my life in tune with my internal seasons. The power of relaxation that I experienced in that moment stayed with me, reminding me that true healing happens when we listen to our bodies instead of pushing through or ignoring them.
Conclusion: Reclaiming My Feminine Energy
My festival journey with mushrooms wasn’t just an experience—it was a profound moment of awakening. I came to realize that psychedelics can be far more than just a fun escape; they can be powerful allies in the process of healing, self-discovery, and reconnection. My body, which I had ignored for so long, showed me that it knew how to heal itself when given the space and attention it needed.
The return of my menstrual cycle wasn’t just a physical event; it was a reminder that our bodies are deeply connected to the earth, the moon, and the cycles of life. By listening to my body and allowing it to guide me, I found a new sense of peace and alignment within myself.
This journey was the beginning of a new chapter, where I’ve learned to honor my body, trust its wisdom, and reconnect with my true feminine energy. And I know that, moving forward, I’ll always carry the lessons of that first journey with me—showing me that healing is not just about the mind, but also about returning to the body, and honoring the rhythms that make us whole.