Drop sensation markers on a body silhouette
Mapping what your body is holding
Your body remembers things in places — a tight jaw, a hollow chest, a buzzing in the hands. Slow down and let yourself notice.
Why this helps
Hard things live in the body before they live in words. Mapping where they live — gently — gives them a way out, and gives you a way to listen to yourself.
Close your eyes for a moment if it helps. Pick the spots that stand out.
The one that wants attention most. We'll stay with that one for a minute.
Describe it like a colour, shape, weight, or temperature — not what it means, just what it is.
For example: a small tight knot, the size of a walnut, warm at the centre
Sometimes there's a tiny impulse underneath — to push, pull, curl, reach, run, hide, rest. You don't have to act on it. Just notice.
If a kind, wise person could have been with you when this first started — what would you have wanted them to do or say?
For example: to put a hand on my back · to tell me it was not my fault · to just stay
Bring your attention back to the same place. Anything different now? Even small shifts count.