Body Sensations Map & Check-In Guide

Your body is speaking. This is how you listen.
COMMON TENSION ZONES
🧍
HEAD & JAW
Clenching, headaches, TMJ pain
NECK & SHOULDERS
Raised shoulders, stiff neck, knots
CHEST & THROAT
Tightness, shallow breath, lump feeling
STOMACH & DIGESTIVE
Butterflies, nausea, cramping, IBS
LOWER BACK
Chronic pain, stiffness, bracing
LEGS & FEET
Restlessness, numbness, cold feet
MARK YOUR TENSION TODAY
🧍
Circle or shade areas where you feel:
Tension • Tightness • Pain • Numbness
Heaviness • Buzzing • Constriction
Date: _______________

Overall sensation:
□ Activated/Buzzing
□ Heavy/Sluggish
□ Calm/Balanced
□ Numb/Disconnected
FOR HEAD & JAW TENSION
FOR NECK & SHOULDERS
FOR CHEST & THROAT
FOR STOMACH & DIGESTIVE
FOR LOWER BACK
FOR LEGS & FEET
YOUR 3-PART DAILY CHECK-IN
PART 1: What is the overall weather inside me right now?
(stormy, calm, foggy, sunny, heavy, buzzing, scattered, peaceful)
PART 2: Where in my body am I feeling tension, tightness, or constriction?
(Be specific: jaw, shoulders, stomach, chest, back, etc.)
PART 3: What does my body and nervous system truly need from me today?
(Rest, movement, nourishment, touch, breath, grounding, energy, stillness)
WHAT YOUR BODY IS TELLING YOU
Chronic jaw clenching
→
Suppressed expression, need to release
Tight shoulders/neck
→
Carrying too much, need support
Shallow chest breathing
→
High alert mode, need safety signal
Stomach in knots
→
Anxiety, need grounding & nourishment
Lower back pain
→
Lack of support, need rest & strength
Restless legs
→
Trapped energy, need movement
Overall heaviness
→
Exhaustion, need deep rest
Numbness/disconnect
→
Overwhelm, need gentle reconnection
From "Regulate & Rise" • Your body is not the problem. It is the messenger. Listen with compassion.