Befriending the Body Journal
Week 1: Foundations of Awareness & Regulation
Day 1 – Noticing the Body’s Day 3 – Engaging the Senses
Language Reflection Prompt: What sensory experiences bring me comfort? (e.g., smells, textures,
sounds)
Reflection Prompt: How does my body feel right now? What sensations stand
Somatic Practice: Grounding – Take off your shoes and stand barefoot on the ground.
out? Notice the temperature of the ground and the different points on the sole of the foot -
heal, arch, ball of the foot and toes. If you can’t stand barefoot on the ground then hold
Somatic Practice: Orienting – Slowly look around your space and name 3 things a piece of nature in your hand - a plant, leaf or bark etc. Gently take it in with your eyes,
you see, hear, and feel. notice the texture with your hands and see if it has a smell.
Day 2 – Creating Safety in the Day 4 – Releasing Stored
Body Tension
Reflection Prompt: What places or sensations in my body feel safe or neutral? Reflection Prompt: Where do I typically hold stress in my body?
Somatic Practice: Self-Holding (Hand on Heart & Belly) – Place one hand over Somatic Practice: Progressive Muscle Relaxation – Tense and release each
your heart and the other on your belly, breathing deeply. muscle group, starting from the feet and working up.
Befriending the Body Journal
Week 1: Foundations of Awareness & Regulation
Day 5 – Connecting to Breath & Day 7 – Checking In with Compassion
Sound
Reflection Prompt: How does my breathing change when I feel calm vs. stressed? Reflection Prompt: What does my body need more of right now (rest, movement,
nourishment, etc.)?
Somatic Practice: Voo Sounding – Take deep breaths and exhale with a long, low
“Vooooo” sound to stimulate the vagus nerve. Somatic Practice: Havening Technique – Slowly stroke your arms from shoulders to
elbows while breathing deeply.
Day 6 – Moving with Intuition
Reflection Prompt: If my body could move freely without judgment, what would it
want to do?
Somatic Practice: Authentic Movement – Let your body move in any way that
feels natural without planning or controlling. You can play music if you like but be
mindful that the body may follow the music, rather than follow how it truly wants
to move.
Befriending the Body Journal
Week 2: Deepening Connection & Emotional Processing
Day 8 – Cultivating Inner Strength Day 10 – Comforting the Nervous System
Reflection Prompt: What helps me feel strong and resilient in my body? Reflection Prompt: How do I know when I need comfort? What soothes me?
Somatic Practice: Self-Myofascial Release – Use a tennis ball or foam roller to Somatic Practice: Butterfly Hug – Cross your arms over your chest and gently tap each
release tension in tight areas of the body. Don’t overdo it. Start gentle and move shoulder alternately.
through the body intuitively. Notice if your mind wanders off and you go into
autopilot mode. Come back to the body if/when you notice that you do this.
Day 9 – Tuning Into Emotions Day 11 – Releasing What No Longer Serves
Reflection Prompt: What emotion is most present in my body today? Where do I Reflection Prompt: What am I holding onto that I no longer need?
feel it?
Somatic Practice: Tapping (EFT) – Tap on acupressure points while repeating a
Somatic Practice: Pendulation – Move attention back and forth between an self-acceptance statement.
area of discomfort in the body to an area of ease.
Befriending the Body Journal
Week 2: Deepening Connection & Emotional Processing
Day 12 – Trusting the Body’s Wisdom Day 14 – Integrating the Journey
Reflection Prompt: In what moments do I trust my body’s signals? When do I Reflection Prompt: What have I learned about my body over the past two weeks? What
doubt them? practice resonated most?
Somatic Practice: Breath Awareness – Notice your natural breathing pattern Somatic Practice: Choose Your Favourite Practice – Revisit a technique that felt most
without changing it. helpful and take a moment to reflect.
Day 13 – Expressing Gratitude for the Body
Reflection Prompt: What is something I appreciate about my body today?
Somatic Practice: Gentle Stretching & Self-Massage – Stretch intuitively and
offer yourself a soothing touch.
