If journaling is part of your self-care routine after a traumatic event, you may have noticed how good it feels to unleash emotions on paper. But, if you want to work on embodiment and somatic healing, you may choose to explore different prompts.
I invite you to join me as I explore five somatic journal prompts for trauma healing that reconnect you with your body. I’d also like to add that these are trauma-informed writing prompts that would pair well with a trauma-informed yoga class.
What Is Somatic Healing?
Somatic healing practices support your healing process by allowing you to return to your body after a stressful event or traumatic experience. You’re able to release trauma that lives within your body without speaking about your experiences, all while easing tension and chronic pain.
There are many forms of somatic healing you can explore for traumatic growth, including tai chi, trauma release exercises (TRE ®), and yoga. I welcome you to use these journal prompts before any somatic healing practice you enjoy, or even as a standalone practice.
If you include somatic healing practices into your routine, I recommend you explore trauma-informed styles. These take extra care to honor past trauma and facilitators have specialized training to understand how trauma affects survivors and their healing.
Related Post: Trauma-Informed Yoga: Exactly How These 6 Pillars Support Sexual Trauma Survivors
Why Journal For Healing?
Journaling is much more than a morning self-care routine to practice gratitude (although this is still an a beneficial habit to have). This systematic review explored that journaling is a cost effective, accessible way to support mental health. It’s also a supportive way to check in with yourself, and physically writing gives you that feeling of venting something out of you, instead of ruminating or experiencing racing thoughts.
It also encourages you to explore somatic healing and provides these benefits:
- Provides a grounding tool and offers more reflection to the question, “how is your body feeling today?”
- Opportunity to notice trends. After you’ve been journaling for a while, you may notice trends. Maybe you have more tension on Sundays, before the start of the work week, compared to Fridays. This is valuable information to cater to your practices for the level of stress and tension you have.
- Less room for judgement. It’s easier to turn to judgment in your thoughts than on paper. The more you focus on just what you’re feeling (instead of judging), the more embodiment you’ll create within yourself and spend more time on what truly matters – how to find comfort in your body.
I recommend you explore journaling for personal growth only if you enjoy it to release thoughts, emotions, and explore your internal landscape.
How To Journal For Trauma Healing
The best way to journal is by choosing the best time, environment, and prompts for your goals. You can also journal on a whim or whenever suits your schedule best.
Best Time To Journal
Any time that works best for you is a good start. If you want to focus on journaling specifically for somatic healing, I invite you to explore these before or after your preferred somatic practice.
Best Environment For Journaling
An important factor for any somatic practice after trauma is to be in a safe space. Once you’ve established a sense of safety, you might choose to create more comfort in your environment by:
- Limiting distractions
- Creating an ambiance that brings you comfort
- Being in an area you enjoy and like to spend time in (example: you might choose to avoid journaling where you work or do high stress activities)
Best Prompts For Journaling
The best way to choose journal prompts is to first decide on your goal. Once you understand the focus and goal, you can become more clear on the types of prompts you’d like. The easiest way to do this is to narrow down if you want to work on your physical, emotional, mental, or spiritual self.
From there, you might explore different prompts and see which speak to you best. For this post, we’ll focus on your physical and emotional wellbeing.
5 Somatic Journal Prompts For Trauma Healing
I invite you to find a quiet, distraction free environment before you journal for your best experience. Take all the time you need, and there are no right or wrong answers. You may answer in bullet format, long paragraphs, or any way that suits you. You have the option to do these alongside another practice or on their own.
5 Prompts To Explore Before Somatic Practices
1. Mind Body Connection
In your time, I welcome you to take a moment to notice the sensations in your body. Where do you feel the most comfort? The least? Do you notice energy in some places but not others? If you feel comfortable, I welcome you to take a long, slow deep breath, and exhale at your pace. How does it feel in your body after this breath?
2. Emotional Exploration
If you feel comfortable working with your emotions, I invite you to explore this prompt. Feel free to write about any emotions you’re currently feeling. If you’re unsure, the first prompt is an alternate option for journaling. If you’re able to notice your emotions, you might explore how they feel in your body. (Example: If you’re feeling sad, maybe you notice your shoulders hunch forward or you’re frowning.)
3. Tension Release
If you’re looking to release tension in your body, this is a supportive journaling prompt to explore and release tension. I invite you to complete a body scan, starting from your head or toes, scanning each part of your body for tension. As you scan, you might ask yourself these questions: Where is there tightness? Where is there ease? Could I make any adjustments to make any tight areas more comfortable? Maybe I could send my breath into areas of tension. What does this feel like in my body?Explore this exercise for as long as you choose.
4. Cultivate Safety
Safety is crucial for any somatic practice, including yoga. Establishing a sense of safety allows you to return to center if you become overwhelmed or need to take a break. Here are a few supportive questions to explore: What does a nurturing environment look and feel like to me? Is it real? Imaginary? Is there anyone with me in this space? What are my five senses (sight, smell, taste, touch, sound)? Once I discover this sense of safety, can I create this feeling in my body? What do I notice if I try to establish this feeling of safety in my body?
5. Create An Intention
An intention is a specific goal or affirmation you carry with you either for the rest of the day or if you plan to do yoga afterwards. Maybe your intention is peace or self love and acceptance. It can be a word or a sentence – anything that works for you. When you’re ready, I invite you to explore these questions: What is my intention for today’s practice? Is there anything I’m hoping to achieve from today or this class? Can I cultivate this in my body now before starting my day or class?
Journaling After Your Practices
If you like, you may return to your journaling after your yoga practice to see if there were any shifts, make any notes, or re-answer questions entirely. Here are a few ideas:
- (Yoga) What pose did you enjoy the most? The least? Why do you think so?
- Did your intention stay the same throughout class or your day? How do you feel in your body when you repeat this intention to yourself?
- How do you feel in your body now compared to before your practice? Did any tension or emotions release?
Journaling Reminders
Your journaling practice may grow overtime and you might slowly evolve these questions to better suit you and your needs. These prompts are a supportive starting point and you’re welcome to adjust them as you choose.
The longer you journal, you might start thinking of these questions as you’re practicing yoga or during the day. This means you’re becoming mindful in the moment instead of judging, rushing, or going through the motions. Adding journaling into your daily life steers you toward more supportive, healthier outlets.
Overview
Everyone’s healing journey is unique and so your answers will be, too. Some prompts might feel like you’re missing something, or there is a certain way you’re supposed to be answering them. Whatever comes to mind is always the best answer to go with. It’s your practice and journaling.
I also invite you to explore a wide variety of support and trauma therapy avenues for your most well rounded care plan. Your path towards healing can include as many resources as you choose. Thank you for joining me in this post, and take care.
