Meet

Your
Nervous
System
Journal

Written by: Will Rezin & Aurianna Joy

© TRAUMA AND SOMATICS WWW.TRAUMAANDSOMATICS.COM
 Welcome To Your Personal
Somatic practice Journal!
This journal is designed to support you in cultivating greater Somatic Awareness. By
spending time reflecting on your inner experience each day, you build the neural
pathways necessary to cultivate a deeper sense of presence with your life as a whole.
When you know how you feel, you know how to better support yourself.

How to use your journal:

Your journal is organized in a weekly format with seven days of prompts and
somatic explorations. Each day, you will find a page for morning intentions,
evening reflections, and a nervous system self-care checklist. At the end of each
week, you’ll be guided through a weekly check-in to support your integration of
the daily awareness prompts.

How you begin your day can have a direct impact on how you experience the
world. Begin each day with the morning intentions page and see what’s different
after a week of practice.

How you end your day can set the tone for both your sleep and the next morning.
Explore what’s new in your life when you take time each day to reflect on your
experiences.

At the end of each week, taking the time to evaluate your progress helps you to
stay connected with the natural rhythm of your life, and with the changes in you
as a result of your practice.

Enjoy the journey of getting to know your body, mind, and emotions on a deeper
level!

In service to your somatic awakening,

Will Rezin + Aurianna Joy

Co-Founders of Trauma and Somatics

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Glossary
Below you will find definitions of terms used throughout your journal.
Refer back to this document if you have questions about the
terminology used in the daily/weekly journal prompts and exercises.

01
Felt-Sense/Somatic Experience
The present moment awareness of one’s ever-changing sensory/energetic/emo-
tional landscape; embodied awareness.

02
Self-Protective Responses (SPR’s)
Primal survival responses of fight, flight, freeze, or fawn.

03
Regulation
A state of calm, yet alert presence; a balanced nervous system.

04
Orientation
Where one’s focus and attention are unconsciously drawn or consciously directed.
(inwardly and/or outwardly)

05
Window of Tolerance
Range within nervous system responses where one is able to reflect, think ratio-
nally, and make decisions calmly without feeling either overwhelmed or with-
drawn.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

Vocabulary of Sensations
Sensation is the language of the nervous system. By learning to notice and track your
sensations, you will connect deeper with your primal, biological nature. In doing so, you’ll
be able to respond to life more fully and with a greater awareness of the present moment.

achy airy alive bent beveled bloated blocked breathless

brittle bubbly burning buzzy chilled clammy closed cold

congested constricted contracted cool cozy crampy damp dense

dull elastic electric empty energized expansive faint flaccid

fluid flushed flutter frozen full gurgling hard heavy

hot icy itchy jagged jittery jumbly jumpy knotted

light loose moist moving numb open paralyzed pounding

pressure prickly puffy pulled pulsing quaking quiet quivering

radiating ragged raw rolling rumbling shaky sharp shivery

shuddering silky smooth soft spacious spasm spinning sticky

still stretchy stringy strong suffocating sweaty tender tense

thick throbbing tickly tight tingling trembly twitchy vibrating

warm wobbly

TRAUMA AND SOMATICS ©WWW.TRAUMAANDSOMATICS.COM

 Morning Intentions
Take a few minutes each morning to fill out the questions below.

If my felt-sense experience had a color/shape/texture

it would be:

Morning emotions, sensations, intuitions:

I am grateful for:

Today, I intend to orient towards:

By spending time in reflection with your body (emotions, sensations, imagina-

tion) each day, you build the neural networks necessary to cultivate Somatic
Awareness and Emotional Fluency.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Evening Reflections
Take a few minutes each evening to reflect on your day and
fill out the questions below.

Sensations, emotions, or impulses that stood out today:

(refer to the vocabulary of sensations* & emotions* handouts)

My primary orientation today was:

Regulation (rest, activity, social connection)
Self-Protection (fight, flight, freeze, fawn)

Today I was outside of my window of tolerance when:

(What I noticed about my felt-sense experience was)

Today I am proud of myself for:

(Kind and loving thought before bed)

Reviewing your day is a helpful tool that assists you in differentiating

experiences.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Nervous System Self-Care
Body Scan Check All That Apply

Movement/Physical Activity

Creative Expression

Consensual Touch

Time To Yourself

Asking For Support

Receiving Support

Active Rest

Laughter

Morning Intentions

Conscious Breathing

Earthing/Grounding

Mindful Eating

Whole Foods & Fresh Water

Fresh Air
Use the body chart to note your somatic
experience— what sensations do you
notice in your body right now? Use color, Meaningful Connections
shapes, etc to describe what you notice.

Other

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Morning Intentions
Take a few minutes each morning to fill out the questions below.

If my felt-sense experience had a color/shape/texture

it would be:

Morning emotions, sensations, intuitions:

I am grateful for:

Today, I intend to orient towards:

By spending time in reflection with your body (emotions, sensations, imagina-

tion) each day, you build the neural networks necessary to cultivate Somatic
Awareness and Emotional Fluency.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Evening Reflections
Take a few minutes each evening to reflect on your day and
fill out the questions below.

Sensations, emotions, or impulses that stood out today:

(refer to the vocabulary of sensations* & emotions* handouts)

My primary orientation today was:

Regulation (rest, activity, social connection)
Self-Protection (fight, flight, freeze, fawn)

Today I was outside of my window of tolerance when:

(What I noticed about my felt-sense experience was)

Today I am proud of myself for:

(Kind and loving thought before bed)

Reviewing your day is a helpful tool that assists you in differentiating

experiences.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Nervous System Self-Care
Body Scan Check All That Apply

Movement/Physical Activity

Creative Expression

Consensual Touch

Time To Yourself

Asking For Support

Receiving Support

Active Rest

Laughter

Morning Intentions

Conscious Breathing

Earthing/Grounding

Mindful Eating

Whole Foods & Fresh Water

Fresh Air
Use the body chart to note your somatic
experience— what sensations do you
notice in your body right now? Use color, Meaningful Connections
shapes, etc to describe what you notice.

Other

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Morning Intentions
Take a few minutes each morning to fill out the questions below.

If my felt-sense experience had a color/shape/texture

it would be:

Morning emotions, sensations, intuitions:

I am grateful for:

Today, I intend to orient towards:

By spending time in reflection with your body (emotions, sensations, imagina-

tion) each day, you build the neural networks necessary to cultivate Somatic
Awareness and Emotional Fluency.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Evening Reflections
Take a few minutes each evening to reflect on your day and
fill out the questions below.

Sensations, emotions, or impulses that stood out today:

(refer to the vocabulary of sensations* & emotions* handouts)

My primary orientation today was:

Regulation (rest, activity, social connection)
Self-Protection (fight, flight, freeze, fawn)

Today I was outside of my window of tolerance when:

(What I noticed about my felt-sense experience was)

Today I am proud of myself for:

(Kind and loving thought before bed)

Reviewing your day is a helpful tool that assists you in differentiating

experiences.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Nervous System Self-Care
Body Scan Check All That Apply

Movement/Physical Activity

Creative Expression

Consensual Touch

Time To Yourself

Asking For Support

Receiving Support

Active Rest

Laughter

Morning Intentions

Conscious Breathing

Earthing/Grounding

Mindful Eating

Whole Foods & Fresh Water

Fresh Air
Use the body chart to note your somatic
experience— what sensations do you
notice in your body right now? Use color, Meaningful Connections
shapes, etc to describe what you notice.

Other

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Morning Intentions
Take a few minutes each morning to fill out the questions below.

If my felt-sense experience had a color/shape/texture

it would be:

Morning emotions, sensations, intuitions:

I am grateful for:

Today, I intend to orient towards:

By spending time in reflection with your body (emotions, sensations, imagina-

tion) each day, you build the neural networks necessary to cultivate Somatic
Awareness and Emotional Fluency.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Evening Reflections
Take a few minutes each evening to reflect on your day and
fill out the questions below.

Sensations, emotions, or impulses that stood out today:

(refer to the vocabulary of sensations* & emotions* handouts)

My primary orientation today was:

Regulation (rest, activity, social connection)
Self-Protection (fight, flight, freeze, fawn)

Today I was outside of my window of tolerance when:

(What I noticed about my felt-sense experience was)

Today I am proud of myself for:

(Kind and loving thought before bed)

Reviewing your day is a helpful tool that assists you in differentiating

experiences.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Nervous System Self-Care
Body Scan Check All That Apply

Movement/Physical Activity

Creative Expression

Consensual Touch

Time To Yourself

Asking For Support

Receiving Support

Active Rest

Laughter

Morning Intentions

Conscious Breathing

Earthing/Grounding

Mindful Eating

Whole Foods & Fresh Water

Fresh Air
Use the body chart to note your somatic
experience— what sensations do you
notice in your body right now? Use color, Meaningful Connections
shapes, etc to describe what you notice.

Other

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Morning Intentions
Take a few minutes each morning to fill out the questions below.

If my felt-sense experience had a color/shape/texture

it would be:

Morning emotions, sensations, intuitions:

I am grateful for:

Today, I intend to orient towards:

By spending time in reflection with your body (emotions, sensations, imagina-

tion) each day, you build the neural networks necessary to cultivate Somatic
Awareness and Emotional Fluency.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Evening Reflections
Take a few minutes each evening to reflect on your day and
fill out the questions below.

Sensations, emotions, or impulses that stood out today:

(refer to the vocabulary of sensations* & emotions* handouts)

My primary orientation today was:

Regulation (rest, activity, social connection)
Self-Protection (fight, flight, freeze, fawn)

Today I was outside of my window of tolerance when:

(What I noticed about my felt-sense experience was)

Today I am proud of myself for:

(Kind and loving thought before bed)

Reviewing your day is a helpful tool that assists you in differentiating

experiences.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Nervous System Self-Care
Body Scan Check All That Apply

Movement/Physical Activity

Creative Expression

Consensual Touch

Time To Yourself

Asking For Support

Receiving Support

Active Rest

Laughter

Morning Intentions

Conscious Breathing

Earthing/Grounding

Mindful Eating

Whole Foods & Fresh Water

Fresh Air
Use the body chart to note your somatic
experience— what sensations do you
notice in your body right now? Use color, Meaningful Connections
shapes, etc to describe what you notice.

Other

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Morning Intentions
Take a few minutes each morning to fill out the questions below.

If my felt-sense experience had a color/shape/texture

it would be:

Morning emotions, sensations, intuitions:

I am grateful for:

Today, I intend to orient towards:

By spending time in reflection with your body (emotions, sensations, imagina-

tion) each day, you build the neural networks necessary to cultivate Somatic
Awareness and Emotional Fluency.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Evening Reflections
Take a few minutes each evening to reflect on your day and
fill out the questions below.

Sensations, emotions, or impulses that stood out today:

(refer to the vocabulary of sensations* & emotions* handouts)

My primary orientation today was:

Regulation (rest, activity, social connection)
Self-Protection (fight, flight, freeze, fawn)

Today I was outside of my window of tolerance when:

(What I noticed about my felt-sense experience was)

Today I am proud of myself for:

(Kind and loving thought before bed)

Reviewing your day is a helpful tool that assists you in differentiating

experiences.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Nervous System Self-Care
Body Scan Check All That Apply

Movement/Physical Activity

Creative Expression

Consensual Touch

Time To Yourself

Asking For Support

Receiving Support

Active Rest

Laughter

Morning Intentions

Conscious Breathing

Earthing/Grounding

Mindful Eating

Whole Foods & Fresh Water

Fresh Air
Use the body chart to note your somatic
experience— what sensations do you
notice in your body right now? Use color, Meaningful Connections
shapes, etc to describe what you notice.

Other

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Morning Intentions
Take a few minutes each morning to fill out the questions below.

If my felt-sense experience had a color/shape/texture

it would be:

Morning emotions, sensations, intuitions:

I am grateful for:

Today, I intend to orient towards:

By spending time in reflection with your body (emotions, sensations, imagina-

tion) each day, you build the neural networks necessary to cultivate Somatic
Awareness and Emotional Fluency.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Evening Reflections
Take a few minutes each evening to reflect on your day and
fill out the questions below.

Sensations, emotions, or impulses that stood out today:

(refer to the vocabulary of sensations* & emotions* handouts)

My primary orientation today was:

Regulation (rest, activity, social connection)
Self-Protection (fight, flight, freeze, fawn)

Today I was outside of my window of tolerance when:

(What I noticed about my felt-sense experience was)

Today I am proud of myself for:

(Kind and loving thought before bed)

Reviewing your day is a helpful tool that assists you in differentiating

experiences.

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Nervous System Self-Care
Body Scan Check All That Apply

Movement/Physical Activity

Creative Expression

Consensual Touch

Time To Yourself

Asking For Support

Receiving Support

Active Rest

Laughter

Morning Intentions

Conscious Breathing

Earthing/Grounding

Mindful Eating

Whole Foods & Fresh Water

Fresh Air
Use the body chart to note your somatic
experience— what sensations do you
notice in your body right now? Use color, Meaningful Connections
shapes, etc to describe what you notice.

Other

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 Weekly Check-In
Date:

What was new and good this week was:

This week’s biggest challenge was:

This week’s greatest success was:

A resource for me this week was:

Something I learned from my body this week:

Something I am committed to in the week ahead:

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM

 The Circle of Life
Nourishment Play/Creativity

Receiving Movement

Giving Intimacy

Rest Nature

This exercise is designed to help you discover which parts of your inner world need attention in order for
you to create more balance in your life. Use the lines for each section to indicate how satisfied you are with
the quality of that aspect of your life. A mark placed toward the center of the circle indicates dissatisfaction.
A mark placed toward the periphery indicates complete fulfillment. When you have marked each section,
color in the area below your mark so you have a clear visual of your satisfaction with your inner experience
and any areas that may need your attention to create more balance. (The terms for each section are inten-
tionally ambiguous— feel free to journal about each section, noting the qualities you desire in each so that
you have a map to guide you toward your ultimate fulfillment. Only you can determine the quality of your
inner world!)

TRAUMA AND SOMATICS © WWW.TRAUMAANDSOMATICS.COM