SOMATIC THERAPY WORKSHEETS
You've been sitting with that PDF for twenty minutes, staring at a blank journal...
Body Scan for Stored Tension
A guided worksheet to map physical sensations, noting areas of tightness, heat, or numbness. Prompts encourage slow, curious attention to each body part, helping release unconscious holding patterns and reconnect mind with physical experience.
Tracking the Felt Sense
This worksheet invites you to describe a vague bodily sensation without labeling it as emotion. By staying with the felt sense—its weight, texture, location—you build capacity to process implicit memories and unresolved stress through gentle awareness.
Grounding Through the Soles
A simple exercise focusing on feet contact with the floor. Prompts guide you to notice pressure, temperature, and texture, anchoring your nervous system in the present moment. Useful for dissociation or anxiety before deeper somatic exploration.
Resourcing Safe Touch
Explore self-soothing gestures like placing a hand on your heart or belly. This worksheet tracks which gentle touches calm your system, creating a personalized resource for regulating overwhelm during trauma processing or daily stress.
Movement Impulse Log
Record spontaneous urges to stretch, shake, or curl. Instead of suppressing, this log encourages small, mindful movements that release trapped energy. Over time, patterns reveal how your body instinctively seeks to complete stress cycles.
Breath as a Bridge
A worksheet pairing breath awareness with body sensations. Notice how inhale expands ribs or exhale softens shoulders. Simple prompts help you use breath to gently access and release chronic tension without forcing or controlling.
Boundary Awareness Map
Draw or describe where your energetic edges feel porous, rigid, or clear. This worksheet explores how your body signals safety or threat in relationships, helping you identify physical cues that guide healthy boundary setting.
Titration of Sensation
Practice pendulating between comfort and discomfort. Prompts guide you to notice a challenging sensation, then return to a resourced area. This builds tolerance for difficult feelings without overwhelm, supporting gradual trauma integration.
Emotion in the Body
Instead of naming feelings, map where anger, sadness, or fear live physically—tight jaw, heavy chest, hollow stomach. This worksheet decodes emotional signals as bodily events, reducing intellectualizing and deepening somatic insight.
Aftercare for Somatic Work
A gentle reflection sheet for post-session grounding. Prompts ask about lingering sensations, need for rest, or hydration. Supports nervous system re-regulation after intense release, ensuring you integrate shifts safely and compassionately.
Body Scan Journal for Somatic Awareness
A guided worksheet to map physical sensations, tension, and breath patterns. Prompts help you notice subtle body signals, track emotional responses, and build a daily practice of grounding through mindful observation of your inner landscape.
Nervous System Regulation Tracker
Track your window of tolerance with this somatic therapy tool. Identify triggers, note vagal nerve responses, and log grounding exercises. Designed to help you recognize shifts between fight-flight, freeze, and social engagement states for better self-regulation.
Trauma Release Movement Prompts
Gentle movement cues to unlock stored tension from past experiences. This worksheet offers step-by-step prompts for shaking, stretching, and trembling exercises that support the body's natural ability to complete stress cycles and release held trauma safely.
Somatic Resourcing and Safety Map
Create a personalized resource list of safe people, places, and sensations. This worksheet guides you to identify internal and external anchors that foster a felt sense of safety, supporting nervous system stabilization during somatic therapy or self-healing work.
