🤚 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.
đź‘Ł 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.
đź–¨ 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