Keeping a Somatic Journal

Journalling can be an important and effective tool in healing. Exploring emotions, thoughts, or just writing down whatever can help.

in addition to journalling our thoughts, emotions and activities, journalling about our somatic experience can be a valuable tool.

Exploring the sensations of our body, and our experiences can be profound. It may even be scary at first. Journal about that too.

If possible have a separate journal for your somatic experiences.

You can just draw what you’re experiencing or you can write it down, or both. Explore what resonates with you.

This would be for creating images specifically about how your body feels and whatever sensations you may be experiencing

Pause, and take a few deep breaths.

When you’re ready, turn your attention to your body.

What do you notice?

Are you experiencing any sensations? Any pain? Any discomfort? Any tension? Any tightness?
Where? Describe it with colours, images or symbols as best as you can.

There are no wrong answers or images. It is only what you are currently experiencing and how you might be able to express that. If you can’t imagine what colour it would be, then imagine a word describe it, and then think of what colour or image that word might look like.

Regularly record colours and shapes that relate to sensations in your body

You can observe over time if and when there are any changes

This can also help identify if anything is triggering certain symptoms or sensations that you can watch for.

LIST OF DESCRIPTORS
Tight
Tense
Firm
Hot/Warm
Cold/Cool
Tingling
Numb
Fluttery
Locked
Loose
Relaxed
Rigid
Heavy
Light
Frozen
Stiff
Sore
Tender
Bruised
Soft
Hard
Blocked
Open

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