For Therapy-Curious Readers

Not ready to talk about your past yet? No problem. Try this body-based self-help exercise to gently build safety within.

This is especially helpful for people who:

• feel anxious or overwhelmed without knowing why

• get stuck in their head

• feel shut down, numb, or restless

• want to build capacity before going deeper in therapy

I’ll explain what to do, why it helps, and what to watch for.

🌱 The “Notice & Re-Orient” Exercise

A somatic stabilization practice

⏱️ Time: Approx. 5 mins

📍 Where: Any quiet, reasonably safe place

🎯 Goal: Build safety, body awareness, and tolerance.

Step 1: Start with the outside world

What to do

• Keep your eyes open

• Slowly look around and name (out loud or silently) something you can see, hear or touch

• Admire its qualities e.g. shape, color, texture, sound

Why this matters

Trauma pulls attention inside too fast. So we bring it back by orienting to the present moment. This helps our nervous system realize I’m here, not there.

This reduces the risk of overwhelm that leaves you feeling rattled.

Step 2: Notice what's happening in your body

What to do

Scan your body by asking yourself, what is the most noticeable sensation right now?

It could be anything like:

• tight shoulders

• heavy chest

• buzzing or ringing ears

• pit in the stomach

• dry throat

Do not label it as good or bad. Just name it as a sensation.

If nothing is noticeable, that’s okay.

You can simply say, I notice very little.

Why this matters

Sensation comes before thoughts. And awareness about these sensations aids regulation.

We don’t need to know all the answers in that moment. We need to feel safely what needs to be felt.

This step helps that process.

Step 3: Track the sensation like a curious observer

What to do

Stay with the sensation, and gently notice:

• Does it increase, decrease, or stay the same?

• Does it have a size, shape or movement?

• Does it change when you breathe slowly?

Don't hurry to ease it or change it or fix it. You’re just watching what happens.

If it becomes uncomfortable:

• Open your eyes wider

• Sit or stand erect

• Sigh deeply

• Feel your feet on the floor

Why this matters

This is somatic awareness. It helps us realize that we can stay present with an uncomfortable sensation without being swallowed by it.

Over time, this teaches our nervous system, I can notice this feeling and still be okay.

That’s the foundation for deep trauma work.

Step 4: Add a tiny, reversible movement

What to do

Ask your body, is there a small movement I can do right now?

For example:

• Roll your shoulders

• Press your feet gently into the floor

• Stretch your fingers

• Stretch your spine

After the movement, pause and notice:

Did anything change in the sensation?

Did it feel neutral, helpful, or not helpful?

You can always undo the movement.

Why this matters

Trauma often freezes action. Tiny movements restore agency without triggering threat.

The key is choice and reversibility.

Step 5: Re-orient again to the present

What to do

Look around and name:

• where you are

• what you are doing or want to do

• the next small action you can take

Take one easy breath. Let the rest easy ones follow.

Why this matters

You’re teaching your system how to come back. This is crucial for safety and integration.

What This Exercise Builds Over Time

With regular practice, people often notice:

• less fear of bodily sensations

• better ability to pause before reacting

• reduced anxiety spikes

• increased emotional access and skills to handle discomfort

• greater willingness to explore difficult topics in their mind

This is capacity building, a very healthy thing to work on.

⚠️ Important To Note

❌ Do not push through intense sensations

❌ Do not force memories or emotions

❌ Do not keep going all by yourself if nothing changes

Reach out to someone you trust. Ask them for a hug. It helps.

Safety > Depth. Always.

🌿 A Compassionate Reframe

If you feel disconnected, numb, or restless during this exercise, know that it's okay. Your nervous system learned that going numb or disconnected was the safest way to cope.

Nothing is wrong with you. Try this exercise some other time, in some other place, or with someone who can guide you through it. It's all about earning your body’s trust back.

Feel like taking this further in therapy? Book an online therapy session here.