WELCOME

My name is Marina, and I am The Compassionate Somatic Coach.

I love supporting humans in their healing journeys and witnessing
how somatic tools can support us all in living an aligned life. From
finding our stuck points to thriving - that is where my heart
awakens.
I pour all my soul and love into my work and I feel so so grateful
that you are investing in your own healing and that you trust me to
be a part of this journey with you.
I love you,
 HOW TO USE
THIS GUIDE
I am so excited for you to practice using this powerful process.
These practices have been passed around a lot in the somatic community and are not
my own invention. I borrowed from EMDR, Dr. Peter Levine and others and they
borrowed from ancient yogic traditions - this is the work of many lineages and
generations!
Keep this guide in your back pocket every single day for moments when you feel
triggered. The more you practice, the more you get in touch with the mature adult part
of yourself that can run the show, rather than the hurt child.
Never push yourself: always use gentleness and care, and stay in your window of
tolerance: the place where you feel slightly challenged, but never overwhelmed.
It's important that you practice all of these in a position that feels extremely
comfortable to you (sitting, standing, laying down, etc.) and get really cozy. See if you
can practice without judgement, trying to fix or expectations. Just being present to
your body and your experience.
Parts of this may be so challenging at first and that's ok. Don't push through it.
Acknowledge that this is a process that most will never take on, congratulate yourself
for even being here, and I promise: it will become easier and easier the more you
practice with compassion!
SUPPORT@MARINAYT.COM
WWW.MARINAYT.COM
@MARINA.Y.T
STEP 1

somatic awareness
How does your body feel when you are
triggered? This is an experience of unsafety.
Does it feel tight, tense, or heavy? What happens
to your pulse and breathing?

Take a moment to remember a mild trigger you

had recently: as you think of it, notice your body.
Feel into and then write down some of the
sensations that arise, especially in your throat,
chest and belly.

This will help you gain awareness the next time

you are triggered so you can observe it rather
than feed into it.

STEP 2
choose a practice to regulate your
nervous system
Here are three sample practices:
1. Deep belly breathing: Inhale deep and slow, then exhale
through pursed lips, as if you are blowing on hot soup to
cool it down. Do this 3-5 times, then pause and notice the
sensations in your body.
2. Butterfly hug: Place opposite hand on opposite chest,
with your arms crossing at your chest. Tap the right, then
the left. Find the pace and pressure of tapping that works
for you and continue tapping for a few moments. Take a
moment to pause and notice your body now. What are
you sensing?
3. Resourcing: Think of a memory, place or find an object
that feels really safe and nourishing to you. Survey the
sights, smells and sounds, as well as how your skin feels
here. As you hold the object or think of the
place/memory, really tune into the sensations in your
body and notice where you feel most grounded, really
feeling into this sensation.
STEP 3

noticing the trigger in

your body again
From this centered place within you (after
engaging in regulating yourself), from this
new embodied safety - can you come
back to the sensations in your body
related to the trigger now? Simply notice.
No need to judge or try to change them.
Breathe into where you feel the most
sensation and describe what it feels like in
your body: the color, the shape, the
texture.

STEP 4

travel back in time

Focusing on this sensation, when was the

first time you remember feeling this? Is
there a specific memory that pops up?
The quality of connection that you had
with one of your parents? What comes up
as you stay with the sensation of the
trigger?
 STEP 5

EMOTIONAL HEALING
What are the emotions arising in your body as you watch your child self go
through this childhood memory?
Check in: is there anger? fear? sadness? disgust? happiness (yes, this emotion
can be triggering as well)
Can you begin to feel your rage, your grief and direct it to the past?
If you struggle with this, it's ok. This is the really hard part and for a lot of us
who have experienced childhood emotional neglect, it feels almost impossible
to FEEL and it takes practice. If it's hard, see if you can simply notice which
emotions are coming up, and let yourself know: I am not bad or wrong for
having these emotions. They make sense. I am allowed to feel feelings.
STEP 6

anxiety or
overwhelm/shut down

If you begin to notice anxiety or overwhelm

come up throughout this process, it means that
it is time to regulate your nervous system
again. Go back and do this now.

STEP 7

shame and guilt

These emotions actually inhibiting us from
getting to the root emotion inside.
See if you can notice shame and guilt (if they
are coming up for you) in your body as just
one part of you. As you feel this part, ask it if
it is willing to step aside for a moment. See if
it is willing to be put into a little box outside
your door that you can come back to later.
Don't push it - just talk to it and notice.
STEP 8

containment hold

Let's regulate again, as we

come to the end of our
practice.
Hug yourself. Find the
pressure that feels right. How
does your body feel here?
Can you imagine your adult
self holding the little kid
inside of you? How does the
child feel being held?

STEP 9

inner child
As you feel the little one inside that went
through this childhood trauma, are there
any words you want to share with them?
What do they need right now? Can you
tell them, and check in with them -
noticing if they receive it from you right
now. Let them know you will always
protect them, even if you were not able to
back then.
 STEP 10

REFLECTION
Now that you have been through this process, remember that it is not a one time thing.
It's something we need to practice over and over again to really anchor into our bodies.
Take a moment to reflect:
Why does it make a lot of sense that this situation in my adult life triggered me? What
part of my childhood that was traumatic is showing up here?
Self forgiveness: I forgive myself for judging myself for ________ and the truth is
_________ (for example being mean; I am a human, and it's part of the human
experience to go into fight mode, I can always apologize)
What am I learning from this?
What am I taking ownership of here? Setting more boundaries? Reaching out to
someone for support? Being there for myself and my own safety?
 THANK YOU FOR
PRACTICING WITH ME.

Remember, take these at your own pace and

come back to them over and over. Growing
from our triggers is a daily practice. The more
you do it, the more you'll feel like the adult part
of you is now in charge, rather than the hurt
child.

Love,
Marina