How to Prepare for Your First Somatic Therapy Session

Psychotherapy 101

Nov 13

Choosing to begin your somatic therapy journey is a meaningful step toward deep healing and self-discovery. Whether you’re coming to therapy to work through trauma, manage stress, or connect more deeply with yourself, somatic therapy offers a powerful approach that integrates body, mind, and emotions. In fact, research by somatic therapist Eugene Gendlin shows that the single most important factor in a client’s therapeutic progress is their ability to reference their body. For anyone looking for a holistic path to healing, somatic therapy can be a great fit because it combines psychoeducation, talk therapy, consensual and reparative therapeutic touch, and mindfulness. Here are some tips to prepare for your first session and set the stage for transformative healing.

1. Understand What Somatic Therapy Is

Somatic therapy, particularly Somatic Experiencing®, centers on how overwhelming experiences create stress hormones that then get stuck in the body and lead to symptoms like anxiety, depression, chronic pain, fatigue, rage, and more. Somatic therapy goes further than talk therapy by inviting the body’s story into the room—expressed through internal/physical sensations, or the absence of them. Research shows that the nervous system stores the memory of our past experiences, so somatic therapy processes these memories at a cognitive, emotional, and physical level so that we can become unstuck from unhelpful patterns of the past.

Somatic Experiencing® therapists like myself often incorporate therapeutic touch, breathwork, and movement to nurture the mind-body connection and release trauma from deeper levels of the nervous system.

2. Manage Your Expectations of the First Few Sessions

As with any therapy, the first several sessions of somatic therapy (maybe the first month or two) focus on the following key elements: introductions, psychoeducation, orienting, and resourcing. Patience and healthy expectations are important here because the better our foundation, the deeper we can go.

The first couple of sessions will be lighter and focused on introductions and building rapport. Due to the nature of trauma often occurring in relationship to others, healing must also occur in relationship to other. Forming a comfortable, trusting relationship with your therapist is foundational, which is why you need to choose a therapist you really like and click with right away. Once safety and good rapport are established, we can dive into deeper, darker, and more intricate parts of why you came to therapy. While everyone’s pace is different, I’ve found that it usually takes about 3 sessions to develop a sense of familiarity.

Psychoeducation is another important element in creating a solid foundation for somatic therapy. I weave this in naturally, as it comes up in conversation, but sometimes I spend a whole session educating clients (and watching them be mindblown as they connect dots is so much fun). Unlike traditional talk therapy, somatic therapy follows a structured, evidence-based framework, so understanding the principles and process at a cognitive level will help you dive deeper at a physical level. I spend time explaining neuroanatomy, trauma responses, thwarted defense responses, therapeutic touch, and we begin mapping your unique nervous system patterns.

Orientation is another focus in early sessions. This involves learning to become present in the room and in your body by taking in your surroundings and tuning in to your physical sensations. Like any other muscle in the body, this one also takes time to develop. Before jumping straight into the deep end of traumatic memories and intense activation cycles, a responsible somatic therapist will take the time to slow you down, and guide you in developing a sense safety in your body first (otherwise therapy can actually be re-traumatizing). I work with my clients to build a bank of positive resources that can help them regulate their nervous system when they inevitably become dysregulated. I usually begin and end sessions with simple exercises—like looking around the room, grounding techniques, breathing patterns, or body scans—to help them engage with their body in a comfortable way. Remember, while these foundational sessions may feel slow, they’re essential to building a strong base for deeper work.

Once the foundational pieces are there, off we go!

3. Dress Comfortably for Somatic Therapy

Therapy isn’t the time to dress to impress. Comfort is key because discomfort can draw your attention away from internal sensations and into external distractions. Somatic therapy can involve movement, stretching, or lying down, so it’s best to wear loose, comfortable clothing. That new sundress you got might be the cutest thing in your closet, but save it for brunch. My therapist has rarely seen me dressed up–personally, I opt for yoga pants or sweats and often skip makeup too. There’s nothing worse than needing to ugly cry but being concerned about tear streaks and runny mascara. Dressing in a way that feels natural and easy allows you to stay focused on the work you’re paying good money to do.

4. Plan to Rest After Your Somatic Therapy Sessions

Somatic therapy works by engaging activation and deactivation cycles in the nervous system—similar to exercising and taking breaks between sets (don’t worry, we’re not lifting weights…unless you’re into that?! I can actually work that in.) Just as you’d rest after an intense workout, it’s important to give yourself time to recharge after therapy. After an intense session, you may feel sensitive or tired. Many people find it helpful to journal, stretch, or spend quiet time alone. I personally like going for a walk, taking a nap, or having a nourishing meal (sometimes all three). There’s a chance you could also feel energized and clear-minded after a session, as the emotional release can free up energy that was once bound up in survival responses, reversing chronic fatigue or lethargy.

While I typically end sessions with a grounding exercise to help you leave in a regulated state, it’s essential to take good care of yourself afterward. Allowing time to rest, either immediately following your session or by scheduling a lighter day, will support your well-being and enhance the effectiveness and pace of your therapy.

5. Be Honest with Your Therapist––We Can Take It!

Your therapist is there to guide you, but open communication is crucial for a successful somatic therapy experience. If you have specific needs or concerns—like discomfort with therapeutic touch or a preference for certain techniques—be sure to share them. When your somatic therapist asks, “What do you notice or sense in your body?” and you truly feel nothing, don’t feel pressured to make something up! Let us know you’re not sensing anything (because “nothing” is actually a sensation too) and sometimes clients are simply lacking the vocabulary to describe what they are experiencing. Somatic therapists are especially attuned to the unique needs of each client, and experienced practitioners can often sense unspoken needs through body language and energetic cues. However, speaking up about what you need or prefer—and having those needs respected (maybe for the first time ever!)—is a powerful and healing part of the process.

Final Thoughts About Beginning Somatic Therapy

Somatic therapy offers a unique pathway to holistic healing, especially for those working through trauma. In California, there’s a vibrant community of practitioners specializing in mind-body integration. As you prepare for your first session, remember that healing is a journey; be cautious of anyone promising quick fixes—there’s no such thing, especially for trauma (not even psychedelics, sorry). Each step in therapy brings you closer to reclaiming a sense of wholeness, strength, and peace.

Approaching somatic therapy with an open heart, clear intentions, and a willingness to engage with your body sets the stage for truly transformative, lasting healing—take it from someone who’s been there. Whether through Somatic Experiencing®, therapeutic touch, or mindful awareness, your journey is uniquely yours to unfold. How exciting!