Integrating Trauma

Use neuroplasticity skills to integrate trauma patterns.

Use this short program at your own pace. I invite you to listen to all three recordings and our Q&A replay calls. If you wish, join our ROCK STEADY Facebook group to share your insights.

Welcome and Integrating Trauma: an introduction.

Meet Sara, our private therapy companion for this short program.

Listen and reflect on how you can learn alongside Sara:

Let’s create a safe space for the difficult feelings, thoughts, sensations and emotions that may arise after physical or emotional trauma. I invite you to:

:: Journal during or after each of Sara’s sessions. What can you relate to?

:: Ask your body for consent; talk with your body before you do things in daily life. How does your embodied ‘YES’ and ‘NO’ feel? When you feel ready, try using the body scan to gently access simple sensations of pleasure in your daily life.

:: Let your body teach you what it needs to feel grounded, centered, secure or comforted. Take this exploration slowly.

:: Give yourself permission to redesign your inner world in your own way. Your body is yours to feel and remain present with.

:: Notice areas of your body that seek your support. How can you hold this part of yourself with loving kindness?

Window of tolerance:

Your autonomic nervous system
How much sensation can I expand into?


Click here to download the below graphic.

Where are you on your path?

  • I am ready and willing to feel through this
  • I don’t need to fix, analyse, or understand sensations/feelings
  • Feeling the trauma pattern in my body, does not mean I need to revisit the memory
  • The dark uncomfortable places guide me toward my inner power and pleasure
  • Where there is resistance and fear, there is a space for me to get curious
  • I am learning to hold myself, support myself through tender moments
    (inclunding feeling stuck, confused, hopeless and ashamed)

Group Q&A Call Replays

July 28th, 2021: Audio | Transcript
May 17th, 2022: Audio | Transcript

April 14th, 2023, Our Brain and How to Regulate our Nervous System: 
Audio | Transcript | Slides

For further support you may look for a Somatic Experiencing Therapist. Use your body scanning skills to practice releasing clutter and trauma patterns. Pause, slow down, feel, breathe. Tapping your body may also be useful and something that you can play with in your own way.


If you wish, watch these two interviews with Dr. Holly Richmond:

Take some time to watch this interview. Reflect on how this conversation resonates with you.