In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness

by Peter A. Levine

For ten minutes or so (a few times a week), take a gentle, pulsating shower in the following way: at a comfortable temperature, expose your body to the pulsing water. Direct your awareness into the region of your body where the rhythmical stimulation is focused. Let your consciousness move to each part of your body. For example, hold the backs of your hands to the shower head, then the palms and wrists, then your head, shoulders, underarms, both sides of your neck, etc. Try to include each part of your body, and pay attention to the sensation in each area, even if it feels blank, numb, or uncomfortable. While you are doing this, say, “This is my arm, head, neck,” etc. “I welcome you back.” You can also do this exercise by gently tapping those same parts of your body with your fingertips. When done regularly over time, this and the following exercises will help reestablish awareness of your body boundary through awakening skin sensations.