Somatic worksheets for body-first work.
Body maps, polyvagal state ladders, interoception trackers, resourcing menus, titration and pendulation logs — the pages that let a client carry nervous-system work out of the room and back in again. Free, printable, and clinically careful about pacing.
Get the Somatic Body Map
Print-ready PDF. Instant download — no account needed. We email you a copy too.
Or send it to your client
Every worksheet, plus 80 interactive tools your client opens on their phone. No app. No login.
- Their response lands in your dashboard
- Unlimited worksheet downloads
$20/mo after · cancel in one click
Somatic Body Map
Where is it living in the body — and what does it want?
A guided body scan that moves from noticing, to describing in sensation words, to listening for the impulse underneath. The first move in any somatic session.
Daily Somatic Tracker
Five prompts to build the muscle of interoception
A short daily check-in — overall feel, location, quality, impulse, and what the body is asking for. Three or four minutes; weeks of pattern.
Polyvagal Ladder
Ventral · sympathetic · dorsal — name the state, find the move
Deb Dana's three autonomic states with what each feels like, looks like, and what helps shift it. Print and keep by the desk.
Somatic Resource Library
Places, people, objects, movements that bring even a little okay-ness
Six categories to build a personal list of body-felt resources — before processing anything hard. The foundation of trauma-informed somatic work.
Pendulation & Titration
SE — move in small doses between the charge and the calm
Peter Levine's central somatic mechanism on one page — touch the activation, return to the resource, repeat. The body's own way of metabolizing.
Orienting Practice
The body's oldest safety practice — 90 seconds, head and eyes
A slow turn of the head, the eyes finding the room. Tells the nervous system: I am here, and here is okay. Endlessly useful — and often missed.
Nervous System Worksheet
Map your ventral, sympathetic, and dorsal states
A polyvagal-informed map of the three nervous-system states in the client's own words: what each feels like, what flips them into it, and what brings them back.
Chronic Pain Reprocessing Worksheet
Somatic tracking + safety-message log for neuroplastic pain
A two-page Pain Reprocessing Therapy (PRT) worksheet. Walks clients through somatic tracking with curiosity and lightness, plus an evidence log that reframes pain as a brain-generated danger signal rather than tissue damage.
IBS & Gut–Brain Axis Worksheet
Flare log, trigger mapping, and diaphragmatic breathing protocol
A gut-directed worksheet pairing a 7-day flare log (symptoms, stress, food, sleep) with a diaphragmatic breathing protocol drawn from gut-directed hypnotherapy and CBT for IBS. Helps clients map the stress → gut loop without becoming hypervigilant.
Functional Seizures (PNES) Worksheet
Warning-sign map and seizure-interruption plan
Adapted from the LaFrance CBT-ip protocol for psychogenic non-epileptic seizures. Maps prodromal warning signs (somatic, cognitive, emotional) and builds a stepped interruption plan the client can rehearse and carry.
FND Pacing & Distraction Worksheet
Activity baseline, energy budget, and attention-shift techniques
A pacing worksheet for functional neurological disorder — establishes an activity baseline, plans graded increases, and trains distraction / attention-shift techniques that reduce functional movement and sensory symptoms.
Nervous System State Map
Polyvagal-informed map of ventral, sympathetic, and dorsal states
A one-page polyvagal map. Clients identify the felt sense of ventral (safe & social), sympathetic (mobilised), and dorsal (shut down) states, name their personal triggers into each, and choose one anchor that brings them back toward ventral.
Daily Nervous System Check-In
A 3-minute daily practice: state, glimmer, stressor, regulation move
A short, repeatable daily check-in. Four prompts plus a 7-day grid to shade dominant state. Builds interoceptive accuracy and surfaces patterns within two weeks of consistent use.
Co-Regulation Plan
Map the people, places, and reaches that bring you back to ventral
Self-soothing has a ceiling — co-regulation is the upgrade. This worksheet maps regulating people, sensory anchors, and a specific plan for the moments isolation starts to pull. Useful for attachment-driven dysregulation and chronic shutdown patterns.
Somatic Release Tracker
Track activation, discharge, and 72-hour integration after somatic work
A tracker for what happens during and after somatic practice — SE-style discharge, TRE, breathwork, or a charged therapy hour. Captures during-session activation, discharge signs, and 24–72 hour aftershocks so the client titrates instead of overriding.
Somatic Boundaries Body Map
Boundary as a felt sense first
Where in the body do you feel 'yes / open', 'no / retreat', and 'freeze / go along'. Boundary is a somatic experience before it is a verbal skill.
TRE Practice Log
Tension-and-trauma release tracker
Log for self-induced neurogenic tremor practice — duration, where tremor started and moved, how you felt after. Learn from certified provider first.
Vagus Nerve Toolkit
Menu of vagal tone-building practices
Menu of ventral-vagal practices — long exhale, humming, cold water, Basic Exercise, half-smile — with a personal daily-3 selection.
Safe & Social Tracker
Daily ventral-vagal minutes
Track daily minutes in ventral vagal state — what builds it, what depletes it, what's shifting over time.
Neuroception Log
The below-conscious safety scan
Track when neuroception fires and whether the read (safe / danger / life-threat) matched actual context. Faulty neuroception is retrainable.
Somatic Anger Mobilization
Completing the mobilization impulse
Somatic completion for stuck anger — push, growl, kick a pillow — private practice that lets the physical impulse finish so it doesn't stay stored.
Freeze Thaw Plan
Thaw happens in stages
Signs of freeze plus thaw supports — warmth, weight, orienting, gentle movement. Plus a plan for the sympathetic surge that often follows thaw.
Orienting in Relationships
Staying ventral during hard conversations
Mid-conversation micro-orienting — feet, room, face, exhale — that keeps you in ventral vagal instead of dropping into defense.
Touch Inventory
Auditing a primary regulator
Inventory of touch types currently in life — self, partner, child, pet, friend, massage — with what regulates and what to add safely.
Somatic Boundary Practices
Push, stop, no — as body exercises
Body-based boundary practices — pushing, hands-out 'stop', walking distance, voicing 'no' — done as exercises before they're relational skills.
Layered Grounding Sequence
Subtle → moderate → intense
A three-level grounding menu to escalate until back in body — not one technique but a sequence.
Breath Pattern Menu
Not all breath is calming
Match breath pattern (box, coherent, extended exhale, physiological sigh, alternate nostril) to nervous-system need.
Posture Audit
Habitual posture is nervous-system posture
Describe default posture, try three small shifts, and notice what changes in mood and state.
Self-Holding Practice
Levine's contained co-regulation
Forehead-chest then chest-belly self-holding until a shift between the two hands is felt.
What somatic worksheets do
Somatic work lives in sensation, which makes it slippery to remember. A worksheet gives the client a place to put what they noticed — where it sat in the body, what preceded it, what helped it settle — so the next session starts from data rather than a vague sense that the week was hard.
These sheets follow the pacing logic taught in Somatic Experiencing, Sensorimotor Psychotherapy, and polyvagal-informed practice: build resource before activation, work in small doses, and always end at settled.
Where to start
Begin with a Body Map for sensation vocabulary and a written resourcing menu the client actually believes in. Add a polyvagal state tracker for between-session awareness, then move to titration and pendulation logs once the client can leave activation without flooding.
For clients who dissociate, keep everything oriented outward first — grounding sequences and orienting practices — before asking for interoceptive detail.
Free to print, free to send
Every somatic worksheet on this page is free to download as a PDF and free to send to clients as a secure link from your TherapistAssist account. No watermarks, no per-sheet limits.
Frequently asked questions
What are somatic therapy worksheets?+
Somatic worksheets give clients a written anchor for body-based work: mapping sensation on an outline, tracking nervous-system states across a day, noting what resourcing actually landed, and recording titration and pendulation between activation and settling. The page slows the work down so the client can notice the shift rather than talk about it.
Which somatic worksheet should I start with?+
Start with a Body Map and a resourcing list. A client needs vocabulary for sensation and at least two reliable ways back to settled before you go anywhere near activation. Add a polyvagal state tracker once they can name states between sessions.
Are these somatic worksheets free?+
Yes. Every worksheet here downloads as a clean printable PDF at no cost, and can be sent as a secure client link from a TherapistAssist account.
Get the Somatic Body Map
Print-ready PDF. Instant download — no account needed. We email you a copy too.
Or send it to your client
Every worksheet, plus 80 interactive tools your client opens on their phone. No app. No login.
- Their response lands in your dashboard
- Unlimited worksheet downloads
$20/mo after · cancel in one click