Orienting to the Environment: A Somatic Experiencing Practice

Have you ever found yourself feeling overwhelmed, anxious, or disconnected from the present moment? One powerful yet simple practice to regulate your nervous system is orienting—a key concept in Somatic Experiencing (SE), developed by Peter Levine. Orienting involves gently bringing your attention to your environment through your senses, helping you feel more grounded and safe in the present moment.

What Is Orienting in Somatic Experiencing?

In times of stress or trauma, our nervous system can become stuck in states of hypervigilance or dissociation. Orienting allows us to shift from these reactive states into a place of ease and regulation by reconnecting with our surroundings. It’s a natural function of the body, one that animals instinctively use to assess safety in their environment. By consciously engaging in orienting, we can reintroduce a sense of safety and presence into our system.

Below are different ways to practice orienting through each sense:

Visual Orienting

Take a moment to soften your gaze and gently look around the room or space you are in. Let your eyes move naturally, without forcing them. Notice the colors, shapes, and light around you. You might focus on an object that feels pleasing or neutral. Allow your eyes to land on something that gives you a sense of ease. This simple act helps your nervous system recognize that you are in a safe environment.

Tactile (Touch) Orienting

Bring your awareness to physical contact—your feet on the floor, the support of the chair or couch beneath you, or the feel of your clothing against your skin. You might gently press your feet into the ground or rub your hands together to notice the sensation of warmth. Touching a textured object, such as a soft blanket or smooth stone, can also help bring awareness to the present moment through sensation.

Auditory Orienting

Close your eyes (if comfortable) and listen to the sounds around you. Notice the distant and close sounds, the hum of a heater, birds outside, or the faint murmur of voices. Instead of analyzing the sounds, simply take them in. This practice allows your system to assess the safety of your environment through hearing, helping you settle into a state of calm.

Olfactory (Smell) Orienting

Bringing attention to your sense of smell can be a subtle yet effective way to ground yourself. Notice any scents in your environment, the freshness of the air, a candle, or the aroma of a cup of tea. If helpful, you can introduce a familiar and comforting scent, such as essential oils or a piece of clothing with a loved one’s scent, to reinforce a feeling of safety.

Gustatory (Taste) Orienting

If you have food or a drink nearby, take a small sip or bite and fully focus on the experience. Notice the texture, temperature, and flavor. Eating or drinking mindfully can be a way to bring yourself back into your body, especially if you are feeling disconnected or overwhelmed.

1. Awareness and Unblending

The first step is recognizing and identifying the parts that are most active. Clients learn to "unblend" from these parts—meaning they can observe them without becoming overwhelmed or fully identifying with them. For example, instead of saying, "I am anxious," one might say, "A part of me feels anxious."

2. Curiosity and Compassion

Rather than trying to suppress or control parts, IFS encourages engaging with them in a spirit of curiosity and compassion. By asking questions like, “What is your role?” or “What are you protecting me from?” clients can uncover each part’s positive intent and unmet needs.

3. Building a Relationship Between Self and Parts

Once a part feels heard and understood, it becomes more willing to trust Self-leadership. This shift allows parts that were once stuck in extreme roles—such as self-criticism or avoidance—to transform into more balanced, supportive roles.

4. Healing Exiles

As parts develop trust in Self, individuals can gently connect with exiled parts to help them heal past wounds. This process helps individuals gain insight into their inner world and build a more compassionate, supportive relationship with themselves.

Integrating Orienting into Daily Life

You don’t need to set aside special time for orienting—it can be woven into everyday moments. You might take a few seconds to visually scan your environment when stepping outside, feel the support of your chair while working, or listen to the subtle sounds around you while waiting in line. Practicing orienting regularly helps train your nervous system to recognize safety and presence, reducing stress and enhancing overall well-being.

Try It Now

• Take a deep breath. Choose one of the senses above and spend a minute exploring it in your current environment. What do you notice? How does your body respond?

  Orienting is a gentle yet profound way to reconnect with yourself and your surroundings. If you’d like to explore this practice further, Somatic Experiencing therapy can provide a supportive space to deepen your awareness and regulation. Feel free to reach out if you're interested in learning more!