Somatic Experiencing

Slowly move attention through the body, noticing sensation without trying to change it.

Park attention on a single sensation and stay with it as it shifts.

Follow how a sensation changes over time — opens, contracts, migrates, releases.

Locate an internal felt-sense of safety — a memory, a place, a person — that lives somewhere in the body.

Develop language for body sensation — buzzing, dense, streaming, settled — beyond emotion words.

Slowly turn the head and let the eyes find things in the room. Lets the nervous system register safety.

Move attention between activation and resource, training the system to recover.

Work with small doses of activation, never overwhelming the system. Stay just at the edge of capacity.

Long voiced 'voooo' exhale to engage vagal tone and signal safety to the nervous system.

Learn to recognize sympathetic, dorsal, and ventral states by their somatic signature.

Allow the body to shake, tremble, or move in spontaneous ways to complete a stress response.

Slowly let the body do the protective movement it could not do at the time of an event.

Use self-touch or co-regulating touch with a safe other to settle the nervous system.

Practice tracking your nervous system and another's during conversation. Repair when you go offline.

Brief daily check-in: where am I in my window, what does my system need right now.