Coming Back to Your Body: Finding Safety One Step at a Time

There are times when the body doesn’t feel like home.

You might move through the day like a ghost in your own skin—present but disconnected. Thoughts loud, heart fast, limbs heavy or numb. Maybe you live in your head. Maybe you’ve become brilliant at surviving—but not at being here.

If that’s you, I want to start by saying this: You’re not broken. You’re not doing it wrong. Your body did what it needed to do to keep you safe.

And if you're reading this, something in you is ready to return.

The Myth of “Just Breathe”

You’ve probably heard the advice: Just be present. Drop into your breath. But if your body doesn’t feel safe, presence can feel like falling into a dark room with no door.

This post isn’t about fixing that. It’s about relating to it. It’s about coming back slowly—one small, steady step at a time.

Step One: Start at the Edges

When the centre feels too intense, begin at the edges.

Notice where your body meets the world:

• Your feet grounded into the floor

• The weight of a jumper on your shoulders

• The way your hands rest on your legs

• The pressure of your back against a chair

Stay with just one point of contact for 30 seconds. That’s enough. Then stop. Let it land. Come back later if it feels okay.

Safety builds in moments, not milestones.

Step Two: Create a Safety Menu

Your nervous system doesn’t respond to logic—it listens for cues.

So create a personal “menu” of sensory signals that help your body feel safe:

• A warm drink in a familiar mug

• A soft blanket with weight

• A playlist that reminds you of calm

• Scents that anchor you (lavender, woodsmoke, rosemary)

Use these intentionally, not to distract or escape, but to connect. Let them be bridges back to yourself.

Step Three: Ask, Don’t Demand

Try asking your body questions now and then—not for answers, but for relationship.

Not “What’s wrong with me?”But:

• “What do I need right now?”

• “Where can I soften?”

• “Can I stay with this feeling for just one breath?”

If your body doesn’t respond, that’s okay. Trust builds slowly. What matters is that you’re starting the conversation.

This Is the Trail

Coming back to your body isn’t a destination—it’s a trail. Some days you’ll walk it with ease. Some days you’ll lose the path.

That’s okay.

Healing isn’t about staying present all the time. It’s about knowing how to come back—gently, honestly, in your own way.

Start small. Go slow. Let presence become a practice, not a pressure.

Your body remembers how to be home. All you have to do is listen.

Sarah x