Phase 1: Building Somatic Awareness

• Introduction to trauma as a bodily experience
   

• Learning to track sensations (felt sense) without overwhelm
   

• Gentle awareness practices to establish a sense of safety
   

Phase 2: Resourcing – Cultivating Inner Strength

• Identifying personal resources (memories, people, places that evoke safety)
   

• Using resourcing as a way to regulate the nervous system
   

• Guided visualization to strengthen internal safety
   

Phase 3: Grounding and Centering

• Techniques to feel connected to the earth and body
   

• Simple grounding exercises (feet awareness, seated grounding)
   

• Practicing gentle movement to stabilize emotions
   

Phase 4: Releasing Trauma Gradually – Pendulation

• Understanding how the nervous system moves between tension and release
   

• Practicing pendulation—shifting between ease and activation safely
   

• Body awareness exercises to expand tolerance for sensations
   

Phase 5: Titration – Releasing Trauma in Small Doses

• Working with trauma in manageable steps
   

• Noticing small body sensations and allowing them to shift
   

• Simple movement practices to prevent overwhelm
   

Phase 6: Completing the Fight-or-Flight Response

• Understanding how trauma "freezes" in the body
   

• Gentle movements to restore natural defensive responses
   

• Exercises to reconnect with personal power and boundaries
   

Phase 7: Touch and Self-Soothing Techniques

• Using self-touch to support nervous system regulation
   

• Safe, comforting gestures to bring a sense of containment
   

• Exploring the body’s natural ability to self-soothe
   

Phase 8: Discharging Survival Energy Safely

• Recognizing stored survival energy in the body
   

• Using small, controlled movements to allow release
   

• Shaking and tremoring techniques inspired by nature
   

Phase 9: Reconnecting with Play and Joy

• How playfulness helps restore a sense of aliveness
   

• Simple activities to engage curiosity and spontaneity
   

• Rebuilding trust in the body’s natural rhythms
   

Phase 10: Expanding into a Sense of Self

• Exploring identity beyond trauma
   

• Breath and posture work to embody a confident presence
   

• Reclaiming space and personal boundaries
   

Phase 11: Integrating Trauma Healing into Daily Life

• Bringing somatic tools into everyday situations
   

• Recognizing triggers and responding with body awareness
   

• Creating a personal practice for ongoing healing
   

Phase 12: Closure and Celebration

• Honoring the journey and recognizing shifts
   

• Reflecting on personal insights and growth
   

• A final guided practice to embody wholeness and vitality
   

This circle is a gentle and supportive space for healing, using body-based tools to restore balance, resilience, and connection to oneself.