Trauma · Somatic
Trauma-Informed Body Scan
A gentle, opt-in scan that respects the body's no
A body scan after trauma is different. The goal is not to feel everything; it is to practice noticing with permission. You can stop. You can skip a zone. You can keep your eyes open. The body's no is always respected.
Before you begin
- Pick a posture you can leave easily. Eyes open is fine.
- Pick a stopping cue — a word like ‘pause’ — you can use at any time.
- Move slowly. Two breaths per zone is plenty.
The scan
01
Feet & legs
Floor under you. Calves. Knees. Thighs.
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02
Pelvis & belly
The seat. The belly rising and falling.
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03
Back
The chair holding you. Each vertebra.
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04
Chest & heart
Breath here. Warmth or cool. Skip if too much.
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05
Shoulders & arms
Where weight is held. Let it set down a millimeter.
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06
Throat & jaw
Often clenched. Permission to soften — or not.
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07
Face & scalp
Around the eyes. Behind the ears. The crown.
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