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You're Here! Let's slow this moment down
If you're here, something likely triggered you - a conversation, a memory, a feeling that landed hard. This space is here to help you slow things down, reconnect with your body, and move through what's present with care.
A trigger is the body remembering something before the mind catches up.
You don't need to know exactly what you're feeling.
You don't need to do this perfectly.
You can start right where you are.
This space is here to help you move through those moments with care.
Go at your own pace. Pause when you need to and come back anytime.
ANGER
Anger often shows up to protect something that matters.
Optional:
Somatic Movement
If it feels right, clench your hands into fists and slowly release 3-5 times.
Journal Prompt
"If this anger didn't need to be justified or explained, what would it want me to know?"
SADNESS
Sadness often shows up when something meaningful has been lost, missed, or never fully received. It also has a tendency to rise to the surface when the body is ready to feel what was once too much.
Optional:
Somatic Movement
If it feels right, slowly rub your arms from shoulders to hands, like offering yourself warmth and comfort.
Journal Prompt
"What am I allowing myself to feel right now that I usually rush past?"
FEAR/ANXIETY
Fear often shows up when the nervous system is trying to keep you safe from the unknown.
Optional:
Somatic Movement
If it feels right, gently shake out your arms and hands, then let them rest by your sides.
Journal Prompt
"What feels scary or uncertain right now - and what part of me is trying to stay safe?"
OVERWHELM
Overwhelm shows up when too much is being held for too long.
Optional:
Somatic Movement
If it feels right, place one hand on your chest and one on your belly. Press gently for 3 breaths.
Journal Prompt
"What am I carrying right now that could be set down, even briefly?"
BETRAYAL
Betrayal often shows up when trust has been broken or something sacred wasn't honoured. It also occurs when expectations of safety or loyalty were violated.
Optional:
Somatic Movement
Place one hand on your chest and one on your belly. Press gently for a few breaths, letting your body feel supported.
Journal Prompt
"What did I need to feel safe that wasnt' honoured?"
SHAME
Shame often shows up when we believe something about us is wrong, bad, or too much. At some point we learned that it wasn't safe to be fully seen.
Optional:
Somatic Movement
If it feels right, wrap your arms around yourself and hold gently for 3-5 breaths.
Journal Prompt
"If this shame wasn't who I am, but something I learned, what would that change?"
NUMB
Numbness often shows up when feeling everything at once isn't safe. The body needs a pause from the intensity.
Optional:
Somatic Movement
If it feels right, gently press your feet into the floor and notice the pressure for a few seconds.
Journal Prompt
"What feels safest to notice right now - even if it's very small?"
I DON'T KNOW
"I don't know" often shows up when there's more here than words can explain yet. Sensation is present before language.
Optional:
Somatic Movement
If it feels right, slowly turn your head and look around the room, noticing 1 or 2 things that feel neutral or pleasant.
Journal Prompt
"What feels most steady, neutral, or grounded in my body right now?"
What's Underneath This?
This is the PAUSE point.
Once the intensity settles, we listen - without forcing clarity or meaning.
What's underneath reveals itself when there's safety, time, presence, and desire to go deeper.
This is the threshold where insight begins, when the body feels safe enough to speak.
Optional: Journal Prompt
"What is gently asking to be acknowledged right now?"
Meeting This With Compassion
You don't need to understand yourself fully right now, you simply need to be met.
If you're here, something in you showed up honestly. When a reaction is judged, the body defends it. When it's met with compassion, the body updates.
We're not trying to get rid of this part of you. We're letting it realize it doesn't have to work so hard anymore.
Optional: Journal Prompt
"What did this triggered reaction actually need from me?" Start your sentence with, "I see you.."
Integration
Let's help your system integrate before you move on.
This is a key peace to wrap your nervous system in safety before reintegrating back into your day.
If you found this helped but now you'd like more support. Please book in for a 1:1 SEER Method appointment to assess your personal needs.
Optional: Integration Techniques
Drink a glass of water
Step outside for 1-2 minutes
Take a walk in nature
Write one sentence or continue journaling about what you've noticed
Do nothing for a moment
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This space is freely offered.
If you'd like to support the continued creation of resources like this, you're welcome to contribute - and it's equally okay if you don't.
