Body Awareness & Regulation Techniques

A comprehensive guide to understanding and managing bodily sensations

Current Body Awareness Assessment

Take a moment to pause and notice your body right now. Answer the following questions based on your immediate awareness.

How aware are you of your body's current state?

Not at all aware Completely aware

What physical sensations do you notice right now? Check all that apply:

Tension in shoulders/neck Rapid or shallow breathing Tight chest or heart racing Clenched jaw or teeth Stomach discomfort Muscle tension in legs Sweating or temperature changes Headache or head pressure Restlessness or fidgeting Overall relaxation Feeling grounded/centered Other:

Body Scan Exercise

Complete this guided body scan to increase awareness of physical sensations from head to toe.

Starting from the top of your head, slowly scan each area and note any sensations:

Body Area	Sensations Noticed	Tension Level (1-5)
Head & Scalp
Face & Jaw
Neck & Throat
Shoulders
Arms & Hands
Chest & Heart
Stomach & Abdomen
Back
Hips & Pelvis
Legs & Feet

Breathing Techniques

Practice these breathing techniques to help regulate your nervous system and promote relaxation.

4-7-8 Breathing

Steps: Inhale for 4 counts, hold for 7, exhale for 8

Tried it Effectiveness (1-5):

Box Breathing

Steps: Inhale for 4, hold for 4, exhale for 4, hold for 4

Tried it Effectiveness (1-5):

Belly Breathing

Steps: Hand on chest, hand on belly. Breathe so only belly hand moves

Tried it Effectiveness (1-5):

Coherent Breathing

Steps: 5 seconds in, 5 seconds out, maintaining rhythm

Tried it Effectiveness (1-5):

Grounding Techniques

Use these grounding techniques to reconnect with your body and the present moment.

5-4-3-2-1 Grounding Exercise:

5 things you can SEE:
4 things you can TOUCH:
3 things you can HEAR:
2 things you can SMELL:
1 thing you can TASTE:

Physical Grounding Techniques - Check which ones help you feel more present:

Feel your feet on the ground Hold a cold or warm object Stretch or gentle movement Progressive muscle relaxation Splash cold water on face Hug yourself or use weighted blanket

Progressive Muscle Relaxation

Practice tensing and releasing each muscle group to become more aware of the difference between tension and relaxation.

For each muscle group, tense for 5 seconds, then release and notice the relaxation:

Hands & Arms (make fists, tense arms) Face & Head (scrunch face, furrow brow) Neck & Shoulders (shrug shoulders up) Chest & Back (arch back, expand chest) Stomach (tighten abdominal muscles) Legs & Feet (tense thighs, point toes)

Reflection:

Which muscle groups held the most tension?

How did your body feel after the complete relaxation sequence?

Body Regulation Plan

Create a personalized plan for using body awareness and regulation techniques in daily life.

Based on your experience with these techniques, identify your preferences:

Most effective breathing technique for me:

Best grounding technique when I feel disconnected:

Warning signs in my body that indicate stress/overwhelm:

Quick 2-minute body regulation routine I can do anywhere:

Implementation Plan:

Time of Day	Technique to Practice	Duration	Reminder/Cue
Morning
Midday
Evening
When Stressed

Final Reflection & Commitment

What did you learn about your body's signals and responses today?

Which technique will you commit to practicing this week?

How will you remember to check in with your body regularly?

Complete this worksheet regularly to develop stronger body awareness and regulation skills

Body Awareness & Regulation Techniques

Current Body Awareness Assessment

Body Scan Exercise

Breathing Techniques

4-7-8 Breathing

Box Breathing

Belly Breathing

Coherent Breathing

Grounding Techniques

Progressive Muscle Relaxation

Reflection:

Body Regulation Plan

Final Reflection & Commitment

Personal Boundaries Worksheet

Post Traumatic Growth Exploration