GROUNDED
A Somatic Therapy Workbook for TraumaBy James Igbodato
Length3h 35m
About this audiobook
What if healing from trauma didn’t have to begin with forcing yourself to relive the past?
GROUNDED: A Somatic Therapy Workbook for Trauma is a practical, compassionate guide to reconnecting with your body, understanding your nervous system, and building everyday skills for greater steadiness, awareness, and choice.
Trauma can affect more than thoughts and memories. It can show up as muscle tension, hypervigilance, emotional triggers, shallow breathing, shutdown, numbness, difficulty resting, or the feeling that your body is still preparing for danger—even when your mind knows you are safe.
GROUNDED offers a gentler approach.
Through simple somatic exercises, grounding techniques, nervous system regulation practices, breathwork, body awareness, tension-release exercises, boundary work, self-soothing, and co-regulation, this workbook helps you notice what your body is communicating without judgment or pressure.
Inside, you’ll discover how to:
• Understand fight, flight, freeze, shutdown, and nervous system activation
• Identify your personal triggers and early warning signs
• Use the 5-4-3-2-1 grounding technique and other sensory grounding exercises
• Work with breath safely through physiological sighs, extended exhales, humming, and gentle breathing practices
• Release everyday muscular bracing and stored tension
• Practice boundaries through body awareness, movement, and believable “no” statements
• Use self-soothing, supportive touch, warmth, rhythm, and safe connection
• Create a personalized daily somatic routine
• Track progress with an easy-to-follow 8-week trauma recovery workbook plan
• Recognize when professional trauma-informed support may be helpful
Every exercise includes clear instructions, safety guidance, beginner options, reflection prompts, and space to record what actually works for your nervous system. The goal is not permanent calm or perfect healing. It is learning to notice sooner, respond with greater choice, and return to yourself with less pressure.
Whether you are exploring somatic therapy, trauma healing, PTSD recovery, nervous system regulation, grounding exercises for anxiety, emotional regulation, or body-based healing practices, GROUNDED gives you practical tools you can return to one small step at a time.
You do not have to force your way forward. You can feel your way home.
Audiobook details
GenreSelf-Help, Health and Wellness
Length3 hrs 35 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
LanguageEnglish
Table of contents
1A Note to the Reader
26Best Used When
2How to Use This Workbook
27Why This May Help
3Why the Body Remembers
28Step-by-Step Practice
4The Three Protective Responses
29Best Used When
5Self-Assessment — Is Your Body Carrying It?
30Why This May Help
Show all chaptersShow less
6What Somatic Healing Is—and Isn’t
31Step-by-Step Practice
7Understanding the Window of Tolerance
32My Grounding Menu
8Hypervigilance Explained
33Seven-Day Grounding Log
9Glimmers Log
34Best Used When
10The Science of Safety: Predictability, Choice, and Support
35Why This May Help
11When to Work with a Professional
36Step-by-Step Practice
12My Safe (Enough) Place
37Best Used When
13Grounding Decision Guide
38Why This May Help
14Best Used When
39Step-by-Step Practice
15Why This May Help
40Best Used When
16Step-by-Step Practice
41Why This May Help
17Best Used When
42Step-by-Step Practice
18Why This May Help
43Best Used When
19Step-by-Step Practice
44Why This May Help
20Best Used When
45Step-by-Step Practice
21Why This May Help
46Best Used When
22Step-by-Step Practice
47Why This May Help
23Best Used When
48Step-by-Step Practice
24Why This May Help
49Which Breath Practice Fits Me?
25Step-by-Step Practice
50Best Used When
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