SIFT For Somatic Confidence

Somatic self-care practice invites us to pause and check in with ourselves, using a gentle mindfulness activity that is growing in popularity for youth, adults, and CARE Partners.

SIFT stands for Sensation, Imagery, Feelings, and Thoughts—four elements of our inner experience that often go unnoticed in the rush of daily life. This practice, in this format, was authored by Daniel J. Siegel M.D. in his book Brainstorm: The Power and Purpose of the Teenage Brain to support all willing to invest in the support of youth development.

To practice, find a space where you can sit comfortably. If it feels safe for you, allow your eyes to close or gently rest in your lap. Rest your feet flat on the floor and let your spine lengthen—take a deep breath, blow it out slowly to open and relaxed.

Bringing attention to what you're sensing physically, can you notice the weight of your body in the chair? The texture of your clothing? The temperature of the air around you? Simply tune in without needing to change anything.

Observe what images naturally arise in your mind’s eye. They might be vivid or faint, rooted in memories or dreams. Try not to judge—just allow them to come and go like clouds drifting across the sky.

Now, gently check in with your feelings. Can you name what you're feeling in this moment? If not, that’s okay. You might instead notice where those feelings live in your body—tightness, warmth, restlessness, ease.

Notice the thoughts that are present. Are they about your day, your to-do list, or something unresolved? See if you can watch them without getting caught up in them—like watching leaves float down a stream.

When you’re ready, open or lift your eyes. Take a deep breath, blow it out gently and take a moment to reflect. How did this experience land for you? Whether it felt calming, uncomfortable, or somewhere in between—your experience is valid. There's no “right” outcome here.

Practicing SIFT helps us build confident emotional awareness and self-understanding—frequent practice produces skills that strengthen our capacity to navigate challenges with clarity and compassion.

We encourage you to be curious and vulnerable with yourself to experience trusting your mind body connection. When we practice in groups or healing circles we open to the opportunity to explore and heal in community. If you do not currently have a CARE Partner to explore your experiences with, email us to get started at info@growURpotential.org.