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What Does My Body Need Right Now? A Gentle Guide to Healing

Sometimes, after going through traumatic experiences, we stop hearing what our body is trying to tell us. Maybe you’re used to pushing through pain, ignoring tiredness, or pretending you’re okay when you’re not. That’s not your fault, it’s something many people do to survive.


But healing means slowly coming back to yourself. It means asking: "What does my body need right now?" And giving yourself permission to answer honestly, without shame.


🌿 At Nada Johnson Consulting & Counselling Services, Nada creates a supportive space for you to reconnect with your body, your needs, and your truth. Whether you're just starting out or continuing your journey, you don't have to figure it all out alone.


Let's take gentle steps together toward healing. 💚

🧠 When You’ve Been Hurt, Listening Can Feel Hard


If you’ve experienced trauma, especially emotional or physical trauma, it’s very common to feel disconnected from your body. You might not notice stress or exhaustion. You may even feel numb or unsure about what you need.



According to psychcentral.com, this kind of disconnection is actually a powerful survival strategy. When things feel unsafe, your body and mind can go into protective mode, muting signals that feel too overwhelming to deal with in the moment. It’s not weakness, it’s wisdom. Your body did what it needed to do to get through.


But now that you're in a place where healing is possible, it’s safe to start reconnecting with your breath, your feelings, your needs, and your sense of self. And it doesn’t have to happen all at once.

🌱 Small, Gentle Ways to Start Listening

With information adapted from RenewedWellnessCounseling.com, consider trying these helpful techniques:

🌬 Mindful Breathing: When emotions feel too big or overwhelming, bringing your attention to your breath can help calm your nervous system.

Try this:

  • Sit or lie down comfortably.

  • Focus on your inhale and exhale, just as they are.

  • You might say to yourself, “I am breathing in… I am breathing out.”

Each breath is a reminder that you’re here, and that you’re safe.

🧍🏽‍♀️ Reconnecting Through Body Awareness: Trauma often causes us to disconnect from our physical selves. Body awareness helps gently rebuild that connection. That might mean noticing how your shoulders feel, stretching your legs, or simply placing your hand on your chest.

You can try a body scan meditation:


  • Start at your feet and slowly move your awareness up.

  • Notice any tension, numbness, or warmth.


By regularly checking in with your body, you start to feel more present and grounded in yourself.

🌱 Grounding in the Present

When things feel overwhelming, grounding techniques can help bring you back to the here and now. One simple technique is the 5-4-3-2-1 method:

  • 🖼 5 things you can see

  • ✋ 4 things you can touch

  • 👂 3 things you can hear

  • 👃 2 things you can smell

  • 👅 1 thing you can taste


These small steps can quiet racing thoughts and remind you that you are safe in the present moment.

💞 Building Self-Compassion and Resilience: Survivors often carry heavy emotions like shame or self-blame. Practices like loving-kindness meditation help you speak to yourself with the compassion you deserve.

You might begin by saying:

  • “May I feel safe.”

  • “May I be kind to myself.”

  • “May I heal.”

❤️ You Deserve to Feel at Home in Your Body

Reconnecting with your body after trauma is not about being perfect. It’s about being patient. It’s about giving yourself love, compassion, and space to feel without pressure.


With Nada Johnson Consulting & Counselling Services, Nada offers a safe, supportive space to help you gently return to yourself. Together, we’ll explore ways for you to feel grounded, whole, and safe in your own skin again.


✨ You don’t have to go through this alone. If you’re ready to start listening to what your body needs and give yourself permission to heal, Nada is here for you. Reach out anytime! ✨



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Sources

Gillette, H. (2021, August 3). Coping with trauma through dissociation: Symptoms, treatment, coping, and more. Psych Central. https://psychcentral.com/pro/coping-with-trauma-through-dissociation#the-role-of-trauma

Renewed Wellness Counseling. (2024, May 31). Using mindfulness techniques in trauma therapy sessions. https://renewedwellnesscounseling.com/using-mindfulness-techniques-in-trauma-therapy-sessions/

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