Starting therapy online can raise a surprisingly practical question: if somatic work pays attention to the body, can it really happen through a screen? In many cases, the answer is yes. Online somatic therapy can still include conversation, present-moment body awareness, breathing, mindful movement, posture, boundaries, and noticing how emotion shows up physically. The format changes the room, not the basic invitation to become more aware of what is happening inside you.
Nicolai Grosell primarily offers online sessions and describes his approach as a combination of talk therapy, physical practices, embodied mindfulness, and Core Energetics. His somatic therapy in New York page explains the broader body-centered approach, while the virtual format gives clients a way to do that work from a private space of their own.
This guide walks through what a first session may look like, how to prepare, what makes online work different from an office visit, and the questions worth asking before you decide whether the format is a good fit.
What Is Online Somatic Therapy?
Online somatic therapy is body-centered psychotherapy delivered by secure video or another appropriate telehealth format. Instead of focusing only on the story of an emotion, the therapist may invite you to notice where you feel it, how your breathing changes, whether your shoulders tighten, what happens to your posture, or what impulse to move appears when you stay with the experience.
That does not mean every session is highly physical. Some sessions may involve a great deal of talking. Others may include standing, grounding, breathing, tracking sensations, changing posture, or experimenting with a simple movement. Nicolai’s What Does Somatic Therapy Look Like? article gives a useful overview of grounding, body awareness, movement, relaxation, and the importance of consent.
Can Body-Centered Work Really Translate to Video?
A virtual session removes shared physical space, but much of somatic work depends on awareness rather than equipment. You still have access to your breathing, muscular tension, voice, facial expression, movement, balance, and the sensations that appear during a difficult conversation.
Video can even make certain practical experiments easier because you are already in your own environment. A therapist might ask you to stand, feel your feet on the floor, notice the chair supporting you, create more space around yourself, or observe what changes when you slow down. The emphasis should remain collaborative: you should know what you are being invited to try and be free to decline or modify an exercise.
What Happens in the First Online Somatic Therapy Session?
No two sessions are identical, but a first appointment often has a recognizable rhythm. It is less about “doing somatic techniques correctly” and more about establishing context, safety, expectations, and a shared understanding of why you are seeking support.
1. You Talk About What Brings You to Therapy
You may begin with the situation that feels most urgent: anxiety, relationship stress, grief, a sense of being stuck, recurring patterns, trauma history, addiction recovery, or the feeling that you understand your problem intellectually but still react the same way. You do not need a polished explanation. The first conversation helps the therapist understand what is happening now and what you hope will change.
2. You Review the Practical Side of Working Online
A responsible online-therapy setup includes practical agreements about privacy, communication, what to do if the connection fails, where you are physically located, and what should happen in an emergency. These details can feel administrative, but they create a clearer container for deeper work.
Because rules for remote mental-health services can depend on location and professional scope, confirm that the practitioner can work with you where you are physically located at the time of the session. Nicolai’s contact page lists his current online and New York City availability.
3. Attention Shifts From the Story to the Body
At some point, you may be asked to pause and notice what is happening physically while you talk. Maybe your jaw tightens when you describe conflict. Maybe your chest feels compressed when you talk about disappointing someone. Maybe you feel an urge to pull away, lean forward, make your voice smaller, or stop breathing fully.
The objective is not to diagnose every sensation. It is to become curious about patterns that happen so quickly they usually escape conscious attention. That shift from explanation to direct experience is one of the clearest differences between a purely verbal conversation and body-centered therapy.
4. You May Try a Small Experiential Exercise
A first session may include a simple grounding, breathing, posture, or movement experiment. The therapist may ask what you notice before, during, and after it. The exercise itself is not the goal; the useful information is how your system responds and what that response reveals about your habits, boundaries, emotions, or sense of safety.
5. You End With Meaning, Not Maximum Intensity
Good therapy does not require pushing yourself to the edge every week. The first session is often more valuable when you leave with a clearer sense of the process, one or two meaningful observations, and an understanding of what you may explore next. Depth can develop over time as trust and familiarity grow.
How to Prepare Your Space for an Online Session
The room becomes part of the therapeutic setting, so a little preparation can make the hour easier to use. You do not need a studio or workout space. You need enough privacy and physical freedom to stay present.
Choose privacy over appearance. A simple room where you can speak honestly is more useful than a beautiful room where someone can overhear you.
Use a stable device. A laptop or tablet positioned at eye level lets you talk comfortably and gives the therapist a clearer view of posture and movement.
Leave a little room to move. If possible, have enough space to stand, extend your arms, or shift your chair without rearranging the whole room.
Silence avoidable interruptions. Close unnecessary apps, turn off notifications, and tell household members when you need privacy.
Keep water and tissues nearby. Small comforts reduce the temptation to leave the room just as something important is emerging.
Give yourself transition time. Five or ten quiet minutes before and after the session can be more helpful than logging in from one meeting and rushing directly into the next.
Online vs. In-Person Somatic Therapy
Consideration | Online Session | In-Person Session |
Location | You participate from a private space with suitable internet access. | You travel to the therapist’s office and share the same physical room. |
Movement | Works well for many seated, standing, breath, posture, and awareness exercises. | May allow a wider range of room-based experiential work. |
Privacy | You are responsible for finding a private space on your end. | The office environment is designed for session privacy. |
Convenience | Eliminates travel and can fit more easily around work or family logistics. | Requires commute time but creates a clear physical separation from daily life. |
Therapeutic fit | Useful for clients comfortable engaging through video and working independently between prompts. | May be preferable for people who feel more grounded with a shared physical setting. |
What Online Somatic Therapy Is Not
Virtual somatic work should not be presented as a guaranteed way to “release trauma from the body” on command, and it is not a substitute for emergency or crisis care. It also does not require dramatic movement, catharsis, or disclosure before you are ready.
A careful approach respects pacing, consent, medical limitations, cultural differences, and personal preference. If an exercise makes you feel dizzy, unsafe, physically uncomfortable, or overwhelmed, say so. The therapist can slow down, adapt the activity, return to conversation, or decide that a different type of care is more appropriate.
How to Know Whether the Therapist and Format Fit You
The technique matters, but the relationship matters too. You should be able to ask why an exercise is being suggested, what the therapist is noticing, how progress will be discussed, and what alternatives exist if something does not feel useful.
How do you combine talk therapy and body-centered work?
What kinds of movement or breathing practices might you use online?
How do you handle privacy, emergencies, and connection problems?
What should I do if an exercise feels too intense?
How will we know whether therapy is helping?
When would you recommend in-person care or another specialist?
If you are comparing approaches, Nicolai’s Somatic Therapy vs. Talk Therapy article explains the different emphasis of each. You can also read about Nicolai’s background and Core Energetics work before scheduling.
Make the First Session an Experiment, Not a Test
You do not have to know whether online somatic therapy is “the answer” before you begin. A first session can simply be an informed experiment: notice how it feels to work through video, whether the body-centered focus makes sense to you, and whether the therapeutic relationship feels respectful and clear.
Nicolai Grosell’s Work With Me page describes his Core Energetics process, and you can request a free introductory session to ask practical questions before deciding on ongoing work.
Frequently Asked Questions
Can online somatic therapy include movement?
Yes. Depending on the practitioner, your goals, your health, and the available space, a virtual session may include standing, posture changes, grounding, breath awareness, or simple movement. You should always be told what is being suggested and be able to decline, modify, or stop an exercise.
Do I need special equipment for a virtual somatic therapy session?
Usually not. A stable internet connection, a device with a camera and microphone, a private room, a supportive chair, and enough room to stand are often sufficient. Your therapist can tell you before the appointment if anything else would be helpful.
Is online somatic therapy appropriate for trauma?
Some people seek body-centered therapy because trauma affects both emotional and physical experience, but suitability is individual. A clinician or trained practitioner should consider your current stability, symptoms, medical needs, support system, location, and treatment goals. People in immediate danger or crisis need appropriate emergency or specialized care rather than relying on a routine video session.
Clinical information notice: This article is general educational information, not medical advice, diagnosis, or a promise of treatment results. Teletherapy availability and professional requirements can vary by client location and practitioner credentials. Confirm current eligibility and emergency procedures before beginning remote care.