Paige Leighton - Trauma Informed Somatic Coach

30/10/2025

The magic of learning how to feel, move through, and metabolize difficult emotions is the freedom you earn on the other side.

06/10/2025

How to feel the feelings: Part 6

Safe Spaces

The body and mind need to feel safe enough to allow emotions and sensations to come to the surface. Fear of judgement or reactions from other people (among many other reasons) can consciously or subconsciously block emotions and sensations from actualizing. Each person is different. It is worth paying attention to what happens when an emotion surfaces and what is around you. For example, are you worried someone will walk in and see you? Is there a fear of someone hearing you? Are you hesitant while talking to a person about your feelings.

Finding your safe space may help. Some people have found that being alone on the floor or lying on a yoga mat is the first place they felt safe and held. You may want to practice sensing into your body/emotions in a safe space over time. When a safe experience repeats, the body and mind learn to trust that it is safe enough to open-up and soften.

This may take some time and may require gentle, compassionate patience with yourself.

06/10/2025

How to feel the feelings: Part 5

The Emotions Wheel

Let’s expand our emotional vocabulary. There are nuances in emotions, dividing them further into different categories. Over time, as you begin to sense into each emotion more quickly, you’ll start to notice there are slightly different sensations and circumstances. Having a larger vocabulary helps you to identify the emotion you may be feeling. This may lead to understanding the circumstances behind them and what kind of response is needed, if any. The emotions wheel below splits larger emotions into more specific emotions.

30/09/2025

How to feel the feelings: Part 4

Emotion Body Map

We’ve made progress with sensing into the body, locating physical sensations, and adding descriptive words to them. Next let’s move forward to adding names to emotions. Remember, emotions are a collection of physical sensations present in the body.

In 2013, a paper was published outlining where in the body most people felt each emotion. This study is enormously helpful for those who struggle to name their emotions. In the diagram below, emotions in the body are shown as warm colors for increased activation and cool colors for decreased activation. If you can match the general location of the experienced sensations to the diagram, you might be experiencing that emotion.

Check in with yourself and ask if this emotion makes sense or does it feel true? One important thing to note is that these diagrams are not a one size fits all. For example, I feel more shame more in my stomach, which presents like nausea (disgust), more than is highlighted in the diagram. I experience embarrassment in a similar manner to the diagram for shame. Over time and practice, you’ll get to know yourself a little better and be able to express what you're going through.

17/09/2025

27/08/2025

How to feel the feelings: Part 3
Felt Sense Vocabulary

All emotions are sensations, but not all sensations are emotions. One of the key factors in “how to feel the feelings” is the ability to describe sensations in the body.

I’ve created a felt sense vocabulary to get you started on your way to finding what suits you best.

Maybe you’d like to practice with this? Pick an area in your body and use the list provided, or in your own words, and describe the sensations present… the location, the temperature, the color…

No judgement here, just observing what is present. Maybe notice how long you can stay with the sensation. Notice if it changes. Notice your thoughts that arise. There is no right or wrong answer. This is a practice of simply noticing.

You’re welcome to share how this was for you in the comments.