Somatic Therapy Worksheet
Body-Based Healing & Awareness
Embodied Awareness
Somatic therapy recognizes that the body holds wisdom, memory, and the capacity for healing. By tuning into bodily sensations, breath, and nervous system responses, we can access deeper healing and integration.
Somatic Awareness & Regulation
This worksheet guides you through body-based awareness practices to support nervous system regulation, trauma healing, and embodied well-being.
1. Body Scanning & Awareness
Body scanning involves mindfully noticing sensations throughout your body without trying to change them. This practice builds interoceptive awareness and helps you tune into your body's wisdom.
2. Nervous System States
Understanding your nervous system states helps you recognize when you're in fight/flight (sympathetic), freeze/shutdown (dorsal vagal), or calm connection (ventral vagal). Each state has distinct bodily sensations and responses.
3. Grounding Techniques
Grounding techniques help you return to the present moment and reconnect with safety in your body. These practices can shift you from activated or shut-down states toward regulation.
Try These Grounding Practices
4. Breathwork & Regulation
Conscious breathing is one of the most accessible ways to influence your nervous system. Different breathing patterns can activate or calm your system as needed.
5. Movement & Expression
Movement allows trapped energy and emotions to move through your system. This can include gentle stretching, shaking, dancing, or any movement that feels authentic to your body's needs.
6. Resourcing
Building Your Resource Toolkit
Resources are internal and external sources of strength, calm, and safety that help regulate your nervous system and support resilience.
7. Integration & Next Steps
Integration involves weaving your somatic awareness into daily life, creating sustainable practices that support ongoing nervous system regulation and embodied well-being.