How to Prepare for Your First Somatic Therapy Session
A Gentle Guide for New Clients Curious About Body-Based Healing
Starting something new—especially therapy—can stir up a mix of excitement, nervousness, and questions.
And if you're beginning somatic therapy for the first time, you might find yourself wondering:
“Do I need to be super in touch with my body?”
“What if I cry—or feel nothing?”
“How is this different from regular therapy?”
“What should I bring? Wear? Expect?”
Let’s slow it down together.
This post will walk you through how to prepare for your first somatic therapy session—gently, practically, and without pressure. Whether you’re seeking support for trauma, anxiety, burnout, or just feeling disconnected from yourself, you deserve a space where you can show up as you are.
1. You Don’t Need to Be “Good at This” to Start
Let’s clear this up right away:
You do not need to be body-aware, flexible, regulated, or calm to begin somatic therapy.
Many clients start out saying things like:
“I don’t really feel much in my body.”
“I’m kind of disconnected—I’m not sure this will work for me.”
“I don’t know how to relax.”
And that’s okay.
Somatic therapy meets you exactly where you are. There is no right way to “do it.” You’ll be gently guided to notice what you’re feeling—not forced to perform or push past your comfort zone.
2. Choose a Comfortable, Private Space
Because somatic therapy includes body awareness, breath, and sometimes gentle movement, it helps to set up a quiet space for your session—even if it’s just a small corner of your home.
Tips for setting up:
Choose a space where you feel physically and emotionally safe
Wear soft, unrestrictive clothing
Have water, a blanket, or a cushion nearby
Silence notifications if possible
Let housemates know you’ll be in session, if you feel comfortable doing so
This isn’t about creating a “perfect” therapy nook—it’s about setting yourself up to feel grounded and undistracted during your time together.
🌬️ 3. Bring a Willingness to Slow Down
Somatic therapy is often slower-paced than traditional talk therapy. That’s not because it’s less effective—it’s because it works on the nervous system’s rhythm, not just your thoughts.
You might experience longer pauses.
You might be invited to check in with your body.
You might notice emotions surfacing quietly, rather than dramatically.
Try not to judge yourself. This is new terrain. Slowness in somatic therapy isn’t awkward—it’s intentional. It creates room for something deeper to emerge.
4. You Can Talk—But You Don’t Have To Explain Everything
Many new clients think they need to come into the first session with a polished version of their story. But here’s the truth: you don’t have to have it all figured out.
Your first session is about building safety, connection, and curiosity.
We might talk about:
Why you’re seeking therapy
What you’ve tried before (if anything)
What stress or symptoms you’re currently noticing
What your goals or hopes might be
But we’ll also leave space to feel, pause, notice, and allow.
Some sessions may include more body-based work (like tracking sensations or grounding), while others may feel more like talk therapy with somatic check-ins. We’ll find the rhythm together.
5. Expect Gentle Exploration, Not Deep Diving
In the first session, we’re not going to dive straight into your deepest trauma.
Somatic therapy doesn’t rush healing—it honors capacity over intensity.
Your body may not be ready to go there yet. That’s not avoidance. That’s wisdom.
We might start with:
Identifying simple grounding resources
Practicing noticing sensations or breath
Exploring how you know when you feel safe—or not
Naming where you feel things like anxiety or heaviness in your body
Offering short exercises you can practice between sessions
This is where true nervous system healing begins: slowly, safely, with full consent.
6. You Might Feel More… or Less… Than You Expected
Some clients leave their first session feeling deeply moved. Others feel uncertain or underwhelmed.
Both are completely normal.
You might notice:
A gentle sense of calm or fatigue
A slight shift in breathing or posture
Emotional stirrings you didn’t expect
Or nothing—just a sense of, “Huh, I’m not sure what I feel yet.”
This work builds over time. You don’t need an “aha moment” for it to be working. Your nervous system may already be recalibrating under the surface.
7. You Can Always Ask Questions or Set Boundaries
Somatic therapy is not about handing control over to someone else—it’s about building a deeper, safer relationship with yourself.
That means you can:
Say “I’m not ready to go there”
Ask for a break
Request a different approach
Speak up about what’s not working for you
Your therapist isn’t there to push—they’re there to co-regulate, collaborate, and support your process at your pace.
What About Virtual Sessions?
If you’re meeting with a somatic therapist online (like I do with clients across Texas), all of the above still applies—with even more flexibility.
You’ll be in your own space, with more control over your environment, which can actually enhance somatic work for many people.
A few bonus tips for online sessions:
Prop up your device at eye level for comfort
Give yourself a few quiet minutes before and after session
Don’t stress about your background—it’s about presence, not perfection
Your therapist will guide you every step of the way, even through a screen.
The Hardest Part Is Often Starting
It takes courage to begin something new—especially something that invites you to feel.
But you’re not doing it alone. Somatic therapy is here to support you in coming back to yourself… one breath, one moment, one gentle noticing at a time.
You don’t have to be “ready.” You just have to be willing.
Ready to Begin?
I offer virtual somatic therapy across Texas, supporting clients in Austin, Dallas, Houston, and everywhere in between. Whether you’re feeling anxious, shut down, burned out, or disconnected—I’m here to meet you exactly where you are.
🧡 [Book a free consultation]
📩 Or [send me a message] if you have questions about the process. There’s no pressure—just support.
