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We are living in a time when women’s voices and bodily autonomy are being challenged in ways that feel both unprecedented and all too familiar. These moments can leave us feeling powerless, disconnected, and overwhelmed. But within this struggle lies a profound opportunity: to turn inward, to rise together, and to claim our innate strength.
Women empowerment is not a fleeting feeling; it’s a practice—a way of living in alignment with our values, our bodies, and our communities. Below, I’ll share three ways to reconnect with your power through Polyvagal and somatic exercises, alongside the transformative role of community and rest in your journey toward empowerment.
Ground Yourself in Your Body with Somatic Practices
Our bodies carry the stories of both oppression and resilience. To feel empowered, we must first come home to our bodies. Somatic practices, which emphasize body awareness, can help us reconnect and restore a sense of agency.
Try This Exercise:
Find a quiet space where you can sit comfortably.
Place one hand on your heart and the other on your belly.
Take slow, deep breaths in through your nose for a count of four, hold for four, and exhale for six.
As you breathe, feel the rise and fall of your body. With each exhale, imagine releasing any tension, fear, or doubt.
Repeat for 5-10 minutes, affirming to yourself, “I am safe. I am powerful. My voice matters.”
This exercise calms your nervous system by activating the vagus nerve, helping you shift from a state of survival to one of empowerment and connection.
Reclaim Your Voice with Polyvagal-Inspired Movement
The Polyvagal Theory teaches us that our nervous system influences how we respond to the world. To counter feelings of powerlessness, we can use intentional movement to signal safety and strength to our bodies.
Try This Exercise:
Stand tall with your feet firmly planted on the ground, about hip-width apart.
Roll your shoulders back and lift your chest.
Begin gently swinging your arms from side to side, allowing your torso to twist naturally.
As you move, hum or sing—a simple "mmm" sound is enough. This vibration activates your vagus nerve, reinforcing a sense of safety and grounding.
Imagine yourself standing in your power, unshaken and resolute.
Use Anchoring Touch for Emotional Regulation
When anxiety or anger arises, anchoring touch can help you regulate these emotions and bring a sense of calm and control.
Try This Exercise:
Place your hands on your thighs and press gently, feeling the texture of your clothing or the warmth of your skin.
Use a steady, rhythmic motion, such as tapping your thighs alternately or gently squeezing.
Speak affirming words to yourself: “I am here. I am whole. I am free.”
These small but intentional practices remind your body and mind of your agency, even in moments of uncertainty.
Women Empowerment Community: Leaning on Each Other
Women empowerment is not a solo journey. When it feels hard to reach out, remember that isolation feeds dis-empowerment. Community—whether through trusted friends, support groups, or collective action—is where we find strength.
Start small:
Call or text one person who makes you feel seen and heard.
Join an online group or attend a local gathering centered on women’s rights or well-being.
Share your story—your courage might inspire someone else to speak up.
When we come together, we remind each other that we are not alone, and we amplify our collective power.
Rest as a Revolutionary Act
In a culture that often demands women to do more, rest is a radical act of reclaiming your worth. Rest is not just a pause; it’s a declaration that your body, mind, and spirit deserve care and replenishment.
Embrace Rest:
Dedicate time each day to unplug and be still, whether through meditation, napping, or simply lying in the sun.
Reframe rest as a powerful tool for resistance—when you care for yourself, you defy a system that seeks to deplete you.
Rising Together
In a time when our autonomy is under threat, empowerment begins with small, intentional acts that restore our connection to ourselves and each other. Ground yourself in your body, lean on the strength of your community, and reclaim rest as a revolutionary practice.
You are powerful. Your voice matters. And together, we are unstoppable.
What steps will you take today to reclaim your power? Share your thoughts or join the conversation in the comments below. Together, let’s rise.
with Love & Compassion
Ali Moto LCSW
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