You notice your thoughts are starting to spin. Your breath is shallow and you don’t what to sit still. You think you can maybe outrun this feeling if you are productive enough… but the truth is, you’ll only find relief when you slow down, not speed up.

This episode is a guided somatic breathing meditation to help you come back to your body and present moment so you can remember that you’re okay.

🎙️ In this practice, we’ll:

– Slow your breath from shallow urgency to deep, full inhales

– Guide your awareness out of your spinning mind and into your body

– Help your nervous system remember that right now, in this moment, nothing is chasing you

Press play when you ready to breathe and return to a feeling of grounded clarity.

🌀

OUR LINKS

Join our mailing list for upcoming programs here: https://docs.google.com/forms/d/e/1FAIpQLSdJPQ28Eip5h6YGhlQODPkeqvrJZeZhqpZ-XIVxZbMixb-Pxw/viewform  

Thank and support us for our work by buying us a coffee here: https://ko-fi.com/thebodyknows 

Follow Ana on IG  at https://www.instagram.com/roam.and.rise  

And Leona on IG at https://www.instagram.com/leonachaseslions

🌀

The Body Knows is where we — Ana Ally and Leona Waller‬ — say the quiet parts out loud about healing, somatics, and why trying to “fix yourself” never really works.

We’re not selling five-step plans, and we’re definitely not pretending we have our s**t together.

We're coming back to the wild, wise truth that your body was never the problem. It’s been the compass all along.

✨ Subscribe for:

→ New episodes every other week

→ Embodied truth, not performance

→ A little irreverence, a lot of nervous system wisdom

We've been taught that love is synonymous with kindness. That evolution means transcending anger, grief, and rage into high-vibe serenity. But what if that's incomplete? What if the parts of ourselves we've been taught to fear — our wildness, our power, our sexuality, our rage — are not only sacred but EXACTLY what the world needs right now.

In this episode, we're throwing a grenade into the spiritual, self-help space and exploring what happens when you stop demonizing your darkness and start wielding it responsibly.

🎙️ We talk about:

– What archetypal embodiment work actually is (and how Jungian shadow work plays into it) 

– Why "dark" doesn't mean evil; it means the parts of consciousness society has villainized 

– The cost of only accessing light archetypes (spiritual bypassing, self-abandonment, playing small) 

– How to work with the dark goddess archetype somatically: through movement, sound, and embodied expression 

– Why reclaiming your darkness is the missing piece to loving better, leading better, and creating real change 

Because “the only way to deal with an unfree world is to become so absolutely free that your very existence is an act of rebellion” – Albert Camus.

📌

Other episodes & resources mentioned:

Last podcast was TBK 13: You need to get out of your head (but not to where you think). https://thebodyknows.substack.com/p/you-need-to-get-out-of-your-head 

Since this episode was released, we published another dark goddess episode! TBK 17: When being "nice" stops working. https://thebodyknows.substack.com/p/when-being-nice-stops-working-tbk

🙏

OUR LINKS

Join our mailing list for upcoming programs here: https://docs.google.com/forms/d/e/1FAIpQLSdJPQ28Eip5h6YGhlQODPkeqvrJZeZhqpZ-XIVxZbMixb-Pxw/viewform  

Thank and support us for our work by buying us a coffee here: https://ko-fi.com/thebodyknows 

Follow Ana on IG  at https://www.instagram.com/roam.and.rise  

And Leona on IG at https://www.instagram.com/leonachaseslions

🌀

The Body Knows is where we — Ana Ally and Leona Waller‬ — say the quiet parts out loud about healing, somatics, and why trying to “fix yourself” never really works.

We’re not selling five-step plans, and we’re definitely not pretending we have our s**t together.

We're coming back to the wild, wise truth that your body was never the problem. It’s been the compass all along.

✨ Subscribe for:

→ New episodes every other week

→ Embodied truth, not performance

→ A little irreverence, a lot of nervous system wisdom

We're overstimulated, dissociated, and searching for peace in all the wrong places. The answer isn't rising higher, it's rooting deeper.

In this episode of The Body Knows, we explore why grounding into your pelvis might be the most important somatic practice and spiritual practice you've never heard of. We unpack how spiritual bypass, cultural conditioning, and our addiction to intensity have disconnected us from our bodies, and how grounding practice, rooting, and our lower chakras can bring us back home.

🎙️ We talk about: 

– Why we're all walking around like dissociated balloons (and how to come back down) 

– How bypassing keeps you stuck (and why lower chakras change that) 

– The dopamine addiction that's destroying your ability to feel peace 

– Concrete somatic grounding practices you can try right now 

– Why reconnecting to pelvic awareness transforms your presence, power, and pleasure (including your sex life)

Because not all mental health solutions require us to leave our bodies and emotions behind. Sometimes we need to reconnect to the deeper parts of self (which can’t get lost in overthinking, spiraling, or stress) to find peace. 

📌

Other episodes & resources mentioned:

Learning to tune into subtle sensations with somatics

https://thebodyknows.substack.com/p/what-somatics-helps-with-and-how 

Vipassana Retreats

https://www.dhamma.org/en-US/index 

Sabrina Lynn of ReWilding

https://www.youtube.com/@ReWildingwithSabrinaLynn 

🌀

OUR LINKS

Join our mailing list for upcoming programs here: https://docs.google.com/forms/d/e/1FAIpQLSdJPQ28Eip5h6YGhlQODPkeqvrJZeZhqpZ-XIVxZbMixb-Pxw/viewform  

Thank and support us for our work by buying us a coffee here: https://ko-fi.com/thebodyknows 

Follow Ana on IG  at https://www.instagram.com/roam.and.rise  

And Leona on IG at https://www.instagram.com/leonachaseslions

🌀

The Body Knows is where we — Ana Ally and Leona Waller‬ — say the quiet parts out loud about healing, somatics, embodiment, and why trying to “fix yourself” never really works.

We’re not selling five-step plans, and we’re definitely not pretending we have our s**t together.

We're coming back to the wild, wise truth that your body was never the problem. It’s been the compass all along.

✨ Subscribe for:

→ New episodes every other week

→ Embodied truth, not performance

→ A little irreverence, a lot of nervous system wisdom

Somatic therapy is often called pseudoscience. Deniers question the validity of nervous system regulation, healing trauma stored in the body, emotional release, and the mind-body connection.

Good thing there's an easy way to test if somatics works: by believing your own LIVED EXPERIENCE.

🎙 In this episode, we talk about: 

– How we ended up with science being as dogmatic as religion (aka The Church of Reason)

– The scientific research behind somatics (it's a budding field so there's still much we don't know)

– Why we should also count the subjective experience as data

– The evolution of the nervous system and nervous system regulation

– Why there's so much fury around the idea that your body knows something your mind doesn't 

Because here's a crazy idea: you are actually an AUTHORITY on your own body, healing, and nervous system. Even if science doesn't understand how or why. 

📌

Books & authors mentioned:

The Body Keeps the Score by Bessel van der Kolk

When the Body Says No by Gabor Mate

Waking the Tiger: Healing Trauma by Peter Levine

🌀

OUR LINKS

Join our mailing list for upcoming programs here: https://docs.google.com/forms/d/e/1FAIpQLSdJPQ28Eip5h6YGhlQODPkeqvrJZeZhqpZ-XIVxZbMixb-Pxw/viewform  

Thank and support us for our work by buying us a coffee here: https://ko-fi.com/thebodyknows 

Follow Ana on IG  at https://www.instagram.com/roam.and.rise  

And Leona on IG at https://www.instagram.com/leonachaseslions

🌀

The Body Knows is where we — Ana Ally and Leona Waller‬ — say the quiet parts out loud about healing, somatics, and why trying to “fix yourself” never really works.

We’re not selling five-step plans, and we’re definitely not pretending we have our s**t together.

We're coming back to the wild, wise truth that your body was never the problem. It’s been the compass all along.

✨ Subscribe for:

→ New episodes every other week

→ Embodied truth, not performance

→ A little irreverence, a lot of nervous system wisdom

Medicine isn't just pills. It's anything that brings you back to wholeness.

In this episode of The Body Knows, we explore what actually counts as holistic health and why we've been taught to overlook the most accessible and reliable wellness tools we have.

🎙️ We talk about:

– Why the question "what medicine do I need?" can be so much more powerful than "how do I fix myself?"

– How treating certain things as medicine (instead of self-care) makes them non-negotiable

– A simple framework for getting to the bottom of what will truly resource you

We all have the body wisdom. Now we just have to stop ignoring it.

📌

Other episodes & resources mentioned:

Temple of Yes — https://www.eroticreclamation.com/temple-of-yes 

🌀

OUR LINKS

Join our mailing list for upcoming programs here: https://docs.google.com/forms/d/e/1FAIpQLSdJPQ28Eip5h6YGhlQODPkeqvrJZeZhqpZ-XIVxZbMixb-Pxw/viewform  

Thank and support us for our work by buying us a coffee here: https://ko-fi.com/thebodyknows 

Follow Ana on IG  at https://www.instagram.com/roam.and.rise  

And Leona on IG at https://www.instagram.com/leonachaseslions

🌀

The Body Knows is where we — Ana Ally and Leona Waller‬ — say the quiet parts out loud about healing, somatics, and why trying to “fix yourself” never really works.

We’re not selling five-step plans, and we’re definitely not pretending we have our s**t together.

We're coming back to the wild, wise truth that your body was never the problem. It’s been the compass all along.

✨ Subscribe for:

→ New episodes every other week about somatics, embodiment, and mind-body wisdom

→ Embodied truth, not performance

→ A little irreverence, a lot of nervous system wisdom

When you're triggered and spiraling, deep breathing often doesn’t cut it. Your nervous system needs to expel the energy trapped in it, not just try to bypass it.

In this episode of The Body Knows, we break down exactly what to do when you're triggered. We cover somatic practices and grounding techniques you can use right now to work WITH your stress response instead of fighting it.

🎙 We talk about: 

– How to recognize when you're in fight, flight, freeze, or fawn (and why most people miss the signs)

– Step-by-step somatic exercises: shaking, orienting, heel drops, self-contact, and more

– How to release stress and discharge activation energy from your nervous system

– Why nervous system regulation requires being in your body, not just going through the motions

– What to do when classic somatic practices feel inaccessible or cringe

– Special considerations for working with freeze responses

This is nervous system regulation 101. If you've ever felt triggered and wondered "what do I actually DO?", this episode is for you.

📌

Other episodes & resources mentioned:

TBK 9: Conflict avoidance, people pleasing, workaholism: all nervous system responses. https://thebodyknows.substack.com/p/conflict-avoidance-workaholism-and 

TBK 5: What somatics helps with, and how to get started.https://thebodyknows.substack.com/p/what-somatics-helps-with-and-how 

Emotions Inventory PDF. https://drive.google.com/file/d/1TzVbSD4hF3VZFUM4cSIF_5vhETa_efvK/view?usp=drive_link 

Melinda Delisle, Emotional Health with NERDS. https://melindadelisle.substack.com/

🌀

OUR LINKS

Join our mailing list for upcoming programs here: https://docs.google.com/forms/d/e/1FAIpQLSdJPQ28Eip5h6YGhlQODPkeqvrJZeZhqpZ-XIVxZbMixb-Pxw/viewform  

Thank and support us for our work by buying us a coffee here: https://ko-fi.com/thebodyknows 

Follow Ana on IG  at https://www.instagram.com/roam.and.rise  

And Leona on IG at https://www.instagram.com/leonachaseslions

🌀

The Body Knows is where we — Ana Ally and Leona Waller‬ — say the quiet parts out loud about healing, somatics, and why trying to “fix yourself” never really works.

We’re not selling five-step plans, and we’re definitely not pretending we have our s**t together.

We're coming back to the wild, wise truth that your body was never the problem. It’s been the compass all along.

✨ Subscribe for:

→ New episodes every other week

→ Embodied truth, not performance

→ A little irreverence, a lot of nervous system wisdom

Avoiding a friend's text for three days because you're afraid of disappointing them? That's actually a nervous system stress response: flight. Walking into conversations ready to fight over nothing? That's fight. Smiling through discomfort until your jaw aches? That's fawn. Can't string a sentence together or feel anything at all? That's freeze.

In this episode of The Body Knows, we break down the four trauma responses you can have when you’re triggered, helping you to recognize when your nervous system has hijacked the control panel and you’re not thinking clearly anymore.

🎙️ We talk about:

– Markers for fawn, flight, fight, and freeze responses in your own body 

– How to identify your window of tolerance (and what happens when you leave it)

– The difference between being triggered vs. dysregulated

– Why conflict avoidance and workaholism are actually nervous system patterns, not personality traits 

– How to spot these responses in the people you love without judgment 

– What functional freeze and dissociation actually feel like

– What to do when you’re triggered

Through this episode, we’ll help you build the self-awareness to recognize when your body is trying to protect you from a threat that isn't actually there… before you blow up a relationship, ghost someone you care about, or spend days spiraling over something that could've been a two-minute conversation.

📌

Previous episodes mentioned:

TBK 5: What somatics helps with, and how to get started.

We talk about: how to know if you’re ready for somatics, the role your nervous system plays in internal resistance, and include some beginner-friendly somatic practices you can try today.

TBK 2: The most misunderstood concept in somatics. 

We unpack what true dysregulation actually is, why feeling big emotions doesn’t mean you’re broken, and how to work with big emotions rather than shaming them.

🌀

OUR LINKS

Join our mailing list for upcoming programs here: https://docs.google.com/forms/d/e/1FAIpQLSdJPQ28Eip5h6YGhlQODPkeqvrJZeZhqpZ-XIVxZbMixb-Pxw/viewform  

Thank and support us for our work by buying us a coffee here: https://ko-fi.com/thebodyknows 

Follow Ana on IG  at https://www.instagram.com/roam.and.rise  

And Leona on IG at https://www.instagram.com/leonachaseslions

🌀

The Body Knows is where we — Ana Ally and Leona Waller‬ — say the quiet parts out loud about holistic healing, somatics, and why trying to “fix yourself” never really works.

We’re not selling five-step plans, and we’re definitely not pretending we have our s**t together.

We're coming back to the wild, wise truth that your body was never the problem. It’s been the compass all along.

✨ Subscribe for:

→ New episodes every other week

→ Embodied truth, not performance

→ A little irreverence, a lot of nervous system wisdom

Being highly sensitive or an empath isn't a weakness, it's the foundation of healing, intimacy, and living authentically. But somewhere along the way, we learned to repress or try to “fix” our feelings instead of working with their wisdom.

In this episode of The Body Knows, we explore how somatic sensitivity, emotional awareness, and interpersonal attunement can transform your relationships and while improving your health and vitality. This all stems from fine-turning sensitivity while also building nervous system capacity, so we don’t become overwhelmed and reactive by the things we are feeling.

🎙️We talk about:

– The three types of sensitivity: somatic, emotional, and interpersonal

– Why emotions "leak out sideways" when we repress them– How to build capacity for discomfort without getting knocked off your feet

– The difference between challenging yourself and overwhelming your nervous system

– Why your body needs to feel safe before you can grow your edge

– How fine-tuned sensitivity becomes a gateway to authentic intimacy

This isn't about becoming less sensitive. It's about becoming more grounded. Because the goal isn't to feel less. It's to feel everything without losing yourself in the process.

📌

Previous episodes mentioned:

TBK 2: The most misunderstood concept in somatics. 

We unpack what true dysregulation actually is, why feeling big emotions doesn’t mean you’re broken, and how to work with big emotions rather than shaming them.

TBK 5: What somatics helps with, and how to get started.

We talk about: how to know if you’re ready for somatics, the role your nervous system plays in internal resistance, and include some beginner-friendly somatic practices you can try today.

🌀

OUR LINKS

Join our mailing list for upcoming programs here: https://docs.google.com/forms/d/e/1FAIpQLSdJPQ28Eip5h6YGhlQODPkeqvrJZeZhqpZ-XIVxZbMixb-Pxw/viewform  

Thank and support us for our work by buying us a coffee here: https://ko-fi.com/thebodyknows 

Follow Ana on IG  at https://www.instagram.com/roam.and.rise  

And Leona on IG at https://www.instagram.com/leonachaseslions

🌀

The Body Knows is where we — Ana Ally and Leona Waller‬ — say the quiet parts out loud about healing, somatics, and why trying to “fix yourself” never really works.

We’re not selling five-step plans, and we’re definitely not pretending we have our s**t together.

We're coming back to the wild, wise truth that your body was never the problem. It’s been the compass all along.

✨ Subscribe for:

→ New episodes every other week

→ Embodied truth, not performance

→ A little irreverence, a lot of nervous system wisdom

What if the longing you've been trying to satisfy is actually your doorway to more fullness?

In this solo episode, Ana shares her transformational two-month experiment: no dating, no flirting, no crushes, not even fantasy. What started as "the no man diet" became a journey into the deepest parts of herself, and changed everything about how she relates to desire, validation, and her own sovereignty.

🎙️ Ana talks about:

– Why she committed to 60 days of complete romantic abstinence

– How much of her energy was unconsciously directed toward the male gaze

– The difference between externalizing longing vs. embodying it

– How longing is actually life force, not emptiness to be filled

– The shame around wanting to be desired (and why that's so damaging)

– Practical somatic tools for working with yearning in your body

This isn't about restricting yourself or shutting down desire. It's about discovering what changes when you stop reaching outside yourself for wholeness and start listening to what your body's deepest longings are actually telling you.

🌀

OUR LINKS

Join our mailing list for upcoming programs here: https://docs.google.com/forms/d/e/1FAIpQLSdJPQ28Eip5h6YGhlQODPkeqvrJZeZhqpZ-XIVxZbMixb-Pxw/viewform  

Thank and support us for our work by buying us a coffee here: https://ko-fi.com/thebodyknows 

Follow Ana on IG  at https://www.instagram.com/roam.and.rise  

And Leona on IG at https://www.instagram.com/leonachaseslions

🌀

The Body Knows is where we — Ana Ally and Leona Waller‬ — say the quiet parts out loud about healing, somatics, and why trying to “fix yourself” never really works.

We’re not selling five-step plans, and we’re definitely not pretending we have our s**t together.

We're coming back to the wild, wise truth that your body was never the problem.

It’s been the compass all along.

✨ Subscribe for:

→ New episodes every week

→ Embodied truth, not performance

→ A little irreverence, a lot of nervous system wisdom

You know that version of yourself that shows up when you feel both safe and confident? The one who speaks their truth, expresses their desires, and moves through the world with clear boundaries and an open heart?

Most of us only catch glimpses of her. She appears for a moment — maybe at a dinner party with close friends, or during that conversation where you felt truly seen — and then disappears the second you walk back into "regular life."

That gap between who you are in your most expressed moments and the shell you crawl back into is where embodiment lives.

In this episode of The Body Knows, we're exploring how to close that distance. Not through more self-management or emotional regulation, but through embodiment — the practice of becoming who you actually are, instead of constantly monitoring who you're being.

🎙 We talk about:

– How to know you're ready for embodiment (hint: you feel safe feeling, but not safe expressing what you feel)

– The difference between emotional management and emotional expression

– Why embodiment is actually an act of collective liberation

– Three embodiment practices you can try today, including using music as a container for emotions you've never let out

– How clearing old emotional backlog frees up massive amounts of life force

– The liberation of trusting your emotions as wisdom instead of problems to solve

Because embodiment isn't about becoming someone new. It's about remembering who you've always been underneath all the conditioning that taught you to be smaller, quieter, more palatable.

It's about becoming a force of nature instead of a people-pleasing project.You can get a full definition of embodiment (and how it compares to somatics) here: https://thebodyknows.substack.com/p/we-rewired-our-mind-body-connection

And you can explore whether you are feeling more called to somatics here: https://thebodyknows.substack.com/p/what-somatics-helps-with-and-how

🌀

OUR LINKS

Join our mailing list for upcoming programs here: https://docs.google.com/forms/d/e/1FAIpQLSdJPQ28Eip5h6YGhlQODPkeqvrJZeZhqpZ-XIVxZbMixb-Pxw/viewform  

Thank and support us for our work by buying us a coffee here: https://ko-fi.com/thebodyknows 

Follow Ana on IG  at https://www.instagram.com/roam.and.rise  

And Leona on IG at https://www.instagram.com/leonachaseslions

🌀

The Body Knows is where we — Ana Ally and Leona Waller — say the quiet parts out loud about healing, somatics, and why trying to "fix yourself" never really works.

We're not selling five-step plans, and we're definitely not pretending we have our s**t together. We're coming back to the wild, wise truth that your body was never the problem. It's been the compass all along.

✨ Subscribe for:

→ New episodes every week

→ Embodied truth, not performance

→ A little irreverence, a lot of nervous system wisdom