Reconnection to Self
Six gentle exercises to help you come back into your body, mind and life after dissociation or numbness. Try one at a time. Small and often is more powerful than long and forced.
How to use this worksheet: read one exercise, try it for one to three minutes, then write a few words about what you noticed. If anything feels too much, stop and choose a simpler anchor — a warm drink, feet on the floor, or a trusted person nearby.
Orienting to the Room
Slowly turn your head and let your eyes rest on five ordinary objects around you. Silently name each one: 'lamp, cup, door, cushion, plant.' Notice colours, distances and shapes. This tells your nervous system: I am here, now.
What did I notice in my body as I did this?
Feet, Seat, Back
Press your feet gently into the floor. Feel the seat beneath you and the support behind your back. Push into each contact point in turn, three slow breaths per point. Let gravity hold you.
Which point of contact felt most real or steady?
Temperature Anchor
Hold a cold glass of water, splash cold water on your wrists or face, or hold something warm — a mug, a hot water bottle. Notice the exact sensation on your skin. Temperature is a fast, kind way back into your body.
What sensation did I notice, and where?
Naming What I Feel
Ask gently: 'What is here right now?' See if you can name one feeling, even if faint — 'a little tight in the chest', 'a bit numb', 'quiet sadness'. Naming does not fix; it welcomes. You are not obliged to feel more than you can.
One or two words for what is present:
A Small, Kind Movement
Wiggle your toes. Roll your shoulders. Rub your palms together until they are warm and rest them over your eyes or heart. Movement gently reminds the body that it belongs to you.
What did my body seem to want more of?
One Thing That Is Mine
Choose one small thing that feels like yours: a piece of music, a favourite jumper, a photograph, a routine, a memory of being loved. Bring it to mind or hold it in your hand for a full minute. This is a bridge back to the you that exists underneath the protection.
What did I choose, and why does it matter to me?
Reflection
Which exercise most helped me feel here today?
Which felt too much, and what would make it gentler?
A small promise to myself for the week
e.g. "I'll try Feet, Seat, Back once a day." Keep it very small.