Jake White Healing LLC

11/25/2025

11/20/2025

Here is an excise to connect sensations and emotions to our needs. The practice centers around bringing awareness to the body and then inviting in curiosity about our needs.

Over time we will get better at listening to our sensations as an indication of a need. For example a feeling of threat may need a stronger boundary or a vulnerable feeling may need our presence.

Try this out and let me know how it goes in the comments.

11/17/2025

Shame needs repair. The natural cycle of shame is to rupture and to feel activation, separation, and painful emotions. Repair brings us back into connection as we feel loved, included, and supported.

Meaning we can do something wrong and still be valued and loved afterwards. For so many of us we have shame that was never repaired and loved.

When I feel shame I try to remember repair. I will place my hands on my chest, rub my neck, touch my face, and pat my chest. I do this to move closer to my sensations and to bring myself in toward myself. I try not to recreate the patterns that cause rupture in my nervous system. I don’t belittle myself, search for perfection, or try to fix myself. This causes more anxiety and fear.

Repair sends a signal that I can embrace myself and support myself as I feel rupture and as I find repair. Through this practice I am taking the nervous system through a natural cycle of rupture and repair which helps me to soothe and regulate my nervous system.

Next time you feel shame think about your repair.

11/12/2025

Here is a simple technique to connect with the ventral vagal branch of the vagus nerve. This part of the nervous is above your diaphragm and corresponds to the heart, throat, and face.

The slow touch, holding, and tapping will help to stimulate this nerve and soothe your stress response. These ways of connecting with self can support self compassion, acceptance, and self care. For everything difficult in life we should be met with care and compassion.

I hope this exercise brings you self compassion and self love.

11/11/2025

In somatic experiencing sessions, we do a lot of naming experience. We name the experience to make it more explicit. For example, I may ask a client why they feel more open and settled. They may identify that they feel more open because I stay with them in their emotions without judgment. I might ask them to say this statement again. They may say, “I feel safe because you connected with me when I was feeling an emotion.” I might then ask the client to bring attention to how they feel this support in their body. They might name that they feel warmth and settling.

Naming our experience is a helpful practice. When you feel safe, name your experience. Then ask yourself where you feel this sense of safety or ease. Bring attention to your body and sensations.

When you name your experience and then bring attention to your feelings, you are giving yourself permission to feel. You are actually creating more love and acceptance for yourself.

Healing occurs when we bring experiences into the present, where they can be felt, supported, and loved.

11/06/2025

Emotions need connection to release into. Sometimes we experience emotional energy that feels cathartic, too much, overwhelming, and unpredictable. Our emotions feel this way because they have been experienced in isolation.

They did not receive attention, love, warmth, and support. When emotions do not receive connection then they become suppressed and with held.

These difficult feelings are waiting for the right support to be expressed freely. We can cultivate a container for our emotions. Bringing awareness to the felt sense of the emotion in order to provide value and worth to our feelings. They are worth noticing and feeling in the present.

We can also resource support and love. Visualizing a friend holding our hand or the warm embrace of the ideal support system that moves toward us when we are in need. We can also resource our own body. Feeling the warmth of our hands, softness of our face, or our feet rooted to the floor. The body is a soft place to contain our emotions.

If you feel overwhelmed by your emotions you are simply waiting for a container of support and love. Through finding safe environments and through cultivating a deeper relationship with your emotions you can find relief and ease. The emotions that once felt too much can actually lead you to a baseline of ease and safety in your nervous system.

Your emotions need a safe container to release into.

11/05/2025

In Somatic Experiencing success may look a little bit different then other approaches of healing.

We look at success from the lens of the nervous system. Success may be the dropping of the shoulders, the heart rate slowing, softening of emotions, or feeling a settling in our heart.

These regulated patterns are a sign that we are moving out of fight, flight, and freeze. That we are no longer relating to trauma and are moving in the direction of healing.

These changes in our felt sense influence our thoughts, behaviors, and relationship with life. We feel more ease, wholeness, and balance. We find out that this is our natural state of being.

In somatic experiencing success is focused on the body as the driving force behind positive change.

10/31/2025

Anger is meant to be expressed through our body. It’s not meant to be suppressed in our jaw, throat, chest, or stomach. Anger is a mobilized energy that is meant to move through our shoulders, arms, hands, legs, feet, and torso.

Anger that is suppressed turns into powerlessness. We have trouble reinforcing boundaries, speaking our needs, and managing our own space and time.

By releasing anger we create space for ourselves. We develop more of a sense of pride, worth, and expansion. We can prioritize ourselves and feel more attuned to our own individual needs when we have a healthy relationship with aggression.

Grab a pillow and release your anger. Feel the parts of your body that mobilize to express anger. Push the anger out of your chest and jaw and bring it into your hands. Direct it outward toward the pillow like you would toward an external source of threat.

Anger can be released through your body so you no longer hold it as an implicit response in the nervous system.

10/29/2025

A little insight into what trauma actually is and how we use the present moment and the support of a therapist to address the somatic experience of trauma in the body.