Author: Rise Up Admin

Practicing a New Shape with the Grab

Posted on by Rise Up Admin

🤚 Practicing a New Shape with the Grab

Okay, so now that you’ve met your shape (hi, shape 👋), let’s talk about how we start to shift it—not by force, but through somatic practice.

One of my favorite tools for this is something called a Grab Practice, which I learned through the Strozzi Institute.

Now, I know. “Grab” sounds intense. But this practice isn’t about control—it’s about awareness. It’s an invitation to slow down and feel what your body does in relationship. To notice your pattern, your shape, in the moment.

🧭 What’s a Grab Practice?

In session, I’ll gently place my hand on your arm, your shoulder, or another agreed-upon place—slow, grounded, no surprises.

Not a pull. Not a wrench. Just:

Contact. Intention. Pressure.

And then we wait.

Not to do anything.

To notice.

What happens in your breath?

Your belly?

Your jaw?

Do you lean in? Pull back? Go numb? Rush to make it okay?

Whatever shows up—that’s your shaped response.

It’s gold. It tells us where your nervous system already knows what to do.

And then we practice… something different.

👣 Grab Practice: Try It on Your Own

This is a modified version you can explore at home. Nothing fancy. Just curiosity and a willingness to listen.

Step 1: Ground

Sit or stand in a way that feels supported.

Feel your feet. Notice your breath. Settle.

Step 2: Make Contact

Gently place one hand on your opposite arm.

Just enough pressure to feel it.

Not aggressive. Not passive.

Just… contact.

Step 3: Notice

Pause and listen. What happens?

  • Do your shoulders lift?
  • Does your breath catch or deepen?
  • Is there a story running?
  • A protective response?
  • A familiar emotion?

You’re not trying to change it. You’re just getting to know it.

Step 4: Regulate

Take a breath.

Feel your feet again.

Release the hand—or keep it—and practice saying (aloud or silently):

“I’m here. I get to choose how I respond.”

Repeat as needed. There’s no wrong way. Just practice.

🪞 What’s the Point?

This isn’t about fixing yourself.

It’s about revealing your shape… and inviting a new one.

Little by little, you’ll start to notice that you have more choices in moments that used to feel automatic. That’s the shift.

And if you want to go deeper, I’d love to do this with you in session. It’s powerful stuff. And you don’t have to do it alone.

🖨 Want a Printable?

I can send you a one-page Grab Practice handout you can keep on your desk, fridge, or altar space. Just email me at katy@riseupmassage.com or message me on Instagram @riseupbodymind and I’ll send it your way.

Take care of your shape,

Katy

🌱 The Shape You’re In (and Why It’s Not Your Fault)

Posted on by Rise Up Admin

🌱 The Shape You’re In (and Why It’s Not Your Fault)

Let’s start with this:

You are not broken.

You are shaped.

And your shape makes complete sense.

I talk about this all the time in sessions, because it’s one of the most common things I see:

“I know what I want… so why does my body shut down when I try to move toward it?”

You might know—logically, intellectually, beautifully—that you want to show up with confidence.

That you want to lead in your business.

Or be more present with your kids.

Or speak your truth in a relationship.

And then something in your body says…

Nope.

Not today.

You freeze. You go blank. You bolt. You crumble. You overwork. You please.

And then maybe you judge yourself, or spiral, or think, “Why can’t I just DO the thing?”

Let Me Introduce You to Your Shape

In somatic work, we use the word soma to describe your whole self—your body, your nervous system, your emotions, your longings, your beliefs, your survival strategies, your spiritual self, your patterns. It’s the constellation of you.

And your soma has a shape—not just physical, but energetic, emotional, and relational.

It’s the shape you learned to take in order to get your needs met.

It was shaped by:

  • Family systems
  • School rules and punishments
  • Religion or culture
  • Race, gender, class, body size, ability
  • Political and social pressures
  • All the ways you learned: “This is how I stay safe. This is how I belong. This is how I survive.”

Your nervous system learned all that way before your thinking brain could make sense of it.

It adapted brilliantly.

It worked.

And now… you want something more.

The Problem Isn’t You—It’s the Old Shape

Let’s say you’ve done the therapy. You’ve got your affirmations. You’re journaling and setting intentions.

But when it’s time to speak up in a meeting?

Or say no in a conversation that matters?

Or show up publicly in your truth?

Something in your soma ducks out. Goes stiff. Gets panicky. Wants to disappear.

That’s not a character flaw. That’s the shape of your survival.

And it makes sense.

But it also might be outdated. That shape—though once wise and necessary—may no longer serve who you’re becoming.

So What Do We Do?

We don’t bulldoze the shape.

We don’t bypass it.

We don’t force a “better” one.

We get curious.

We ask:

  • When do I feel most alive?
  • What does that feel like in my body?
  • What gets in the way?

And we practice. Gently. Together. In little moments.

Because you can’t think your way into a new shape.

You feel your way there.

This Is Especially Important Now

In this world—this particular moment in history, with so many systems in crisis and so much pressure on all of us—it’s really hard to stay regulated.

The external stressors are real.

The injustice is real.

The financial uncertainty is real.

And the exhaustion? Also very real.

Many of us—especially those in marginalized or underestimated bodies—carry shapes that were necessary. Still are, in some spaces.

So we hold all of this with care. This is not just personal work. It’s systemic, too.

And still—we begin with you, here, now, in this body, learning a new way forward.

The Shape You’re Becoming

So here’s what we practice at Rise Up:

  • Tracking what happens in your body when you move toward what matters
  • Naming the shape you’re in (without shame)
  • Practicing new ways of being in real time—so that you can choose a different shape, over time

We build new neural pathways—not by force, but by repetition and care.

We practice being the shape that aligns with your values.

That makes space for your longings.

That allows you to belong to yourself.

Up Next: The Grab Practice 👋

Next week I’ll walk you through a Grab Practice—a somatic exercise I learned through the Strozzi Institute that helps us feel into our current shape and practice responding differently.

It’s one of my favorite tools to use in sessions, and I’ll show you how to adapt it for home practice too.

Until then—be gentle with your shape.

It got you here.

And that’s no small thing.

With love, curiosity, and breath,

Katie @ Rise Up Bodymind

Co-regulation

Posted on by Rise Up Admin

Lately I’ve been thinking about what it really means to sit with someone. Not fix them. Not cheerlead. Just be—long enough, quiet enough, curious enough to feel what’s really happening in the space between you. I had the gift of spending extra time recently with a young family member who moves through the world differently, and the slower rhythm of our days reminded me what co-regulation actually feels like. When we tuned into each other, I could feel both of our systems soften. It was like my nervous system saying, thank goodness you’re here and not trying to change me.

I notice this with my son, too—how different it feels when I’m trying to push him versus when I partner with him. His whole body tells the story. In one mode, he shuts down completely; in the other, he lights up, silly and delighted. Sometimes I don’t even notice what shifted until I’ve already lost the thread of connection. But when I do catch it, the difference is striking.

Co-regulation is one of those healing buzzwords that gets tossed around a lot, but in the somatic world, it’s not just a nice idea—it’s a biological need. Our nervous systems are wired to find safety in relationship. When someone meets us with calm, kindness, or curiosity, our body reads it as “I’m safe”—and begins to unwind. That might look like soft eye contact, a slower breath, or a more grounded voice. It’s not about fixing or performing—it’s about presence. And even when nothing gets resolved, something meaningful still happens.

In a world that feels louder and more divided than ever, this practice of co-regulation can be quietly radical. Whether you’re sitting beside someone who sees things differently or breathing alongside your garden as it grows—this is how we stay connected. Not through perfection, but through the willingness to pause, to listen, and to meet each other where we are.

I’m reminded of that old water crystal experiment, where the structure of water shifted depending on how it was spoken to. Maybe our nervous systems are like that too—shaped not just by what happens to us, but by how we’re held. When we’re met with acceptance, even in our messiness, something inside us starts to reorganize toward healing.

Practice: 

So this week, I invite you to notice: Where are the small moments you can co-regulate with someone else? What does it feel like when someone offers you that kind of presence? What do you feel in their body, their voice, their way of being?

Hope you enjoy.

Much love,

Katy

🌱 Mutual Connection:

Posted on by Rise Up Admin

A Gentle Practice of Being With Someone

One of my favorite things about relational somatics is how deep connection can exist just on the other side of everyday interactions. When we slow down and really notice someone, even a quick exchange can turn into a moment of magic—of being moved by another person’s world.

You might know the feeling: you’re in line at the store, you casually ask, “How are you?”—and the person actually answers. Something real slips through. You feel it land in you. For just a second, there’s presence, honesty, connection.

These moments can be breathtaking… and easy to brush past.

We’re busy. What do we even do with that feeling? So we move on.

But when we pause to notice these small openings, they become part of the inner fabric that holds us—reminders of our shared humanity. They don’t require big emotional processing. Just a breath. A soft recognition that something meaningful happened.

Sometimes we shut down or move away from connection, not even on purpose. It might feel too vulnerable or too intense. And sometimes we move toward it—our hearts opening, our systems softening. All of that is okay. All responses are valid. What matters is noticing what’s true for us in the moment, and remembering that we have choice. We can connect (or not) and that freedom is part of what makes connection feel safe.

When we practice noticing, gently, without pressure, we start to build new pathways. We realize that feeling more doesn’t mean we have to do more.

Connection doesn’t have to lead to a long conversation, emotional labor, or overwhelm. It can be a quiet breath, a glance, a shared moment of being human.

🌱 Why Practice Connection?

This might sound a little “out there” if you’re new here—ha! But if you know me, you know I live in the world of the heart. And truly, this is the deepest joy in my work: witnessing people feel seen, heard, and connected in a real way.

There’s nothing more precious than being trusted with someone’s truth; their story, their inner world, their tender heart.

And yet, in a culture that prizes independence and productivity, many of us are surrounded by people but still feel lonely. We’re wired for togetherness, but not always taught how to be together.

In some cultures, there’s built-in time for connection, like workers heading home for lunch with family. That kind of rhythm says: you matter, we matter. We can learn from that. We can remember the deep human longing for presence and bring it into our own daily lives, one small moment at a time.

🌱 A Way to Begin

Next time you’re with someone—your child, a friend, even yourself in the mirror—pause for a moment.
Notice their presence.
Sense your own breath.
Feel into the space between you.

What’s it like to just be with another person, without needing to fix or figure anything out?

Somatics teaches us that we don’t have to do this alone. We can meet the world while anchored in our own presence. It’s not about trying to change or perfect ourselves—it’s about expanding our capacity to feel, to connect, and to stay grounded as we do.

When we practice this kind of gentle noticing, we remember that being human is not a solo project. And that, in itself, is a beautiful thing to return to.

Love,

Katy

Finding Steadiness in Challenging Times: A Somatic Approach to Engaging with the World

Posted on by Rise Up Admin

Finding Steadiness in Challenging Times: A Somatic Approach to Engaging with the World

In today’s political landscape, many of us are grappling with how much to engage with the news, how much to step back, and how to balance awareness with self-care. I hear this from clients and friends all the time—how do we honor our values of staying informed and empathetic while also tending to our own well-being?

One of the most important questions I’ve been asking myself lately is: What do I know about myself now?

With years of deepening my understanding of nervous system regulation, I’ve come to recognize that my ability to engage with challenging issues is directly tied to my ability to first anchor in steadiness, safety, and connection.

Before taking in the world, I need to first take in myself.

A Somatic Check-In: Finding Your Center

If you’re feeling overwhelmed or uncertain about how much to engage with the news, social media, or difficult conversations, try this simple check-in:

  1. Pause & Orient
    • Look around your space. Name 5 things you see. Feel where you are in this moment.
    • Let your eyes rest on something neutral or pleasant. Let your breath settle.
  2. Notice Your Body
    • Where do you feel sensation? Is there tightness, buzzing, constriction, or a sense of ease?
    • Do you feel grounded in your seat or feet?
  3. Ask Yourself:
    • Do I feel steady, open, and curious?
    • Or do I feel tight, activated, and tense?
    • Do I have the capacity to take in more right now, or do I need to tend to myself first?

The 8 Cs of IFS: A Guide to Self-Connection Before Engaging

To determine if you’re in a good place to engage with the world, check in with these 8 qualities of Self-energy from Internal Family Systems (IFS). When we are connected to Self, we feel:

  • Calm – Is my nervous system settled, or am I agitated?
  • Clarity – Am I thinking clearly, or am I caught in reactivity or confusion?
  • Curiosity – Am I engaging from a place of openness, or am I locked into fear or frustration?
  • Compassion – Can I hold my feelings and others’ perspectives with kindness?
  • Confidence – Do I feel steady in myself, or do I feel shaken?
  • Courage – Can I engage with what’s happening without collapsing or shutting down?
  • Creativity – Can I imagine solutions, or do I feel stuck in hopelessness?
  • Connectedness – Do I feel like part of something bigger, or do I feel isolated?

If you feel disconnected from these qualities, it may be a sign to pause, ground, and return to yourself first before engaging.

Practices to Reconnect Before Consuming News or Engaging in Difficult Conversations

If you notice that you feel off-center, here are a few somatic practices to bring yourself back to steadiness:

  1. Press Into Your Seat – Feel the contact of your body with the chair or ground. Press down lightly with your feet. Take a slow breath.
  2. Place a Hand on Your Chest or Belly – Feel the warmth of your own presence. Let yourself know, “I’m here. I’m with myself.”
  3. Shake Out the Tension – Stand up, bounce lightly on your heels, shake out your hands. Let any stuck energy move through.
  4. Humming or Sighing – A long exhale, a low hum, or even a gentle sigh can shift your nervous system into more regulation.
  5. Touch Something Grounding – Hold a warm cup of tea, run your hands under cool water, feel the texture of something steady in your space.
  6. Time Your Engagement – Set a timer for how long you’ll read the news or scroll. Give yourself permission to step away when the time is up.
  7. Close with a Ritual – After engaging with challenging content, bring yourself back with a slow breath, a sip of water, or a look at something beautiful.

Honoring Your Boundaries & Capacity

The truth is, we aren’t meant to hold everything, all at once, all the time. Our nervous systems aren’t built for it. And just because we have access to an endless stream of information doesn’t mean we need to take it all in.

Some days, we have more capacity to engage. Other days, we need to step back, recharge, and care for ourselves so that when we do engage, we can do so from a place of steadiness and clarity.

Give yourself permission to choose when and how you engage. To step back when you need to. To step forward when you feel ready. To stay connected to yourself in the process.

A Final Question to Hold:
 As you move through this season, ask yourself:

Am I engaging in a way that honors my steadiness, or am I losing myself in the noise?There is a way to stay present in the world while staying present to yourself. May we all find the balance.