Free Somatic Exercises
to Restore Your Sense of Safety
While Healing Sexual Trauma
Welcome​.
I'm so glad you're here.
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These three guided exercises were created to gently support your nervous system in developing a greater sense of safety, awareness, and connection with your body.
They are not designed to make difficult emotions come up or to push you beyond your comfort zone. Instead, they offer simple ways to help your nervous system experience more stability and regulation, one small step at a time.
Before
You
Begin
These exercises are part of my three-part blog series on understanding and healing sexual trauma. If you've arrived here without reading the articles, I encourage you to start there first.
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The series explains why these exercises can help, how trauma affects the nervous system, and why healing doesn't begin by revisiting painful memories or working directly with your sexuality.
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The exercises will make much more sense once you understand these principles.
A Few Suggestions
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Find a quiet place where you won't be interrupted.
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You can begin with Orienting or Building Resources, but Body Boundaries is designed to build on the foundation created by the first two exercises.
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There is no right or wrong way to do these practices, and no final destination to reach. The most important thing is to notice what you experience in the process.
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If at any point you feel overwhelmed, pause the recording and return whenever you feel ready.
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You don't need to complete all three exercises in one sitting.
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These are practices you can return to often. Your nervous system learns through gentle repetition, so practising for 1–5 minutes several times a day is often more beneficial than doing a longer session occasionally.
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f an exercise consistently brings up intense anxiety, fear, or overwhelming emotions, pause that practice and seek support from a trauma-informed practitioner before returning to it. In the meantime, continue with the exercises that help you feel calmer, more grounded, and better regulated.
Listen to Exercises Here
Download Option Below
Helping your nervous system recognize safety in the present.
This exercise invites your attention toward the environment around you, allowing your nervous system to gradually recognize that this moment is different from the past.
Orienting
Building Resources
Strengthening your capacity for support, resilience, and regulation.
This practice helps you notice experiences
that feel steady, supportive, or pleasant, allowing your nervous system to gradually build a stronger foundation for regulation.
Reconnecting with your physical boundaries to restore agency, protection, and choice.
This exercise supports you in reconnecting with your body's natural sense of boundary and protection, helping restore the experience that you can choose, respond, and take care of yourself.
Body Boundaries