Introduction to

SOMATIC
JOURNALING

Learn the foundational principles of somatic journaling, how to

begin your own practice, and where to go if you're ready to heal
the story your body holds.

BY JENNIFER ARNSPIGER
HELLO &
WELCOME
To journal somatically means to write from the
wisdom of your feeling body. To notice emotions &
sensations that you feel in response certain prompts,
and then using those responses to find and release
trapped trauma energy through the technique of free
writing. And I mean release it permanently. Somatic
journaling is an emotional, powerful, sometimes
confronting process, because what you're really doing
as you write is acknowledging the energy of
suppressed emotions & pain stories that've been
trapped in your nervous system - maybe for decades.

On the other side of which lies a genuine sense of

peace inside your own skin. Welcome. I'm so glad
you're here.

Jennifer xx
Introduction to Somatic Journaling Guide Jennifer Arnspiger
HOW IT ALL
BEGAN
I thought I'd share a brief overview of my story so you can understand what led me to offer this work,
and why I believe in it as deeply as I do.

I'm Jennifer. I have always been a writer. I am a highly highly sensitive INFJ empath, which I did not
realize about myself until my late 30s. It's been a complicated life filled with deep feelings that most
around me could never match, or validate.

When I was 19, and directly on the heels of my first real heartbreak, I developed a "mystery illness" out of
nowhere. I knew without question the two events were connected. That was my first experience with my
body reacting to emotional pain with physical pain, but by no means my last.

Still carrying that unexplainable pain and increasingly unable to do "normal" things like the people
around me without feeling awful in ways I could never get a diagnosis for, I graduated summa cum laude
with a Bachelor's degree in Creative Writing then attended a Master's program, also in Creative Writing.

Introduction to Somatic Journaling Guide page 1

From this point (and to make a long story short), I awakened to my sensitivity, to narcissistic abuse and
a lot of trauma in my history, and to the powerful relationship between body & story for highly sensitive
people. The more I awakened, the more intense emotions billowed up inside me. I had no idea how to
get all of the darker emotions I felt absolutely brimming with out of me: anger, fear, shame, resentment,
grief, and more. I could hardly stand to be in my body. Everywhere I looked, coaches were talking about
light and healing and sensitivity is a gift; it all sounded like emotional bypassing to me. And then, at a loss
for how else to help myself, I started writing.

I wrote a memoir about my (above) experience, and was absolutely shocked by how healed I felt of all the
trauma I wrote about once I finished. It was a brutal thing to write, but a glorious thing to have written.
The deep catharsis of writing that book changed my life. It healed my heart - literally. It palpably
lessened my physical pain too.

Then a new thing started to happen. With my toxic relationship story resolved inside me, I became
aware of how much anger I held toward my body for being so endlessly reactive. For everything my deep
sensitivity had cost me (and will always cost me). For always responding to emotional trauma with
physical pain. I started to see how my damaged relationship with my sensitive body was really my most
profound & enduringly problematic wound. And so now I write to heal the stor(ies) my body holds, and
invite women like you to do the same: to come home to yourself with compassion, not by suppressing
your truth or emotions, but by moving through them gently and honestly, so you can feel peace, even
eventually joy, inside your highly sensitive skin.

Introduction to Somatic Journaling Guide page 2

So, what is somatic
journaling?
With me, somatic journaling is a process of
connecting to the feelings, sensations and
emotions your body holds, and then journaling
them out in a raw, intuitive, free-writing way.
There is also "somatic writing," which operates
much the same way, but with a distinction of
being a little more in your head & intentional.
Somatic journaling is more stream-of-
consciousness, and starts with a prompt that
invites an instinctive gut (or wherever else)
reaction that we use as a doorway into the truth
of how you really feel and what you need to

Being honest about

release in order to feel emotionally liberated,
lovingly embodied, light & free.

your feelings will

set you free
And when I say your feelings, I mean the ones it
feels scary to go anywhere near on your own.
You know, the ones that keep you feeling
perpetually haunted, triggered and outside of
your body like anger, rage, sadness, resentment,
shame and fear. (Did I mention anger?) Maybe
even quiet self-loathing that is a consequence of
everything you've been forced to carry for far
too long.

Emotional honesty is a radical healing act for a

highly sensitive woman.

Introduction to Somatic Journaling Guide page 3

It's also true that we don't have the luxury of ignoring or denying our emotional pain (as we are
naturally inclined to do) - it will show up in our achingly sensitive bodies: bones, organs, tissue, skin.
(If you're here, you probably already know this, are living this, and struggle to love your highly
sensitive body because of this.)

But being honest about our darker, shadowy feelings as deep-feeling women with trauma histories
and bodies full of pain is not easy - it can even seem counterintuitive. Do you have that secret
thought? I get it. You walk around trying to deny that you feel these ugly feelings or carry these
trauma stories all day every day, why should you sit down & intentionally call them forward to focus
on them through writing?

The answer to that is the heart of what makes somatic journaling such a powerful healing modality:
because journaling around the feelings, emotions, sensations and stories your body holds releases their
energetic charge from your body. And here's what I want you to know: that release is palpable and
permanent. (heart emoji) This is why I hear the word lighter so often from women who have gone
through this process. It's the word that's true for me, too. As the (insanely true) quote goes, "Darling,
you feel heavy because you are too full of truth. Open your mouth more. Let the truth exist somewhere other
than inside your body."

You aren't broken, you aren't wrong for feeling the way you do,
and you're not too sensitive for this work. Your sensitive nature
actually makes somatic journaling a perfect fit for healing at
your most comfortable: just you, a blank page and your
authentic voice. Possible candle, cup of tea and perfect playlist -
et voila. Shadows healed. Emotional release. Lightness.
Ready to get into it? Here are the fundamental principles . . .

Jennifer xx
Introduction to Somatic Journaling Guide page 4
 TO MAKE IT THERAPEUTIC

How to get started:

01
To make your writing effort
02
Notice where the prompt lives (or
therapeutic, the #1 thing you must flares) in your body. Do you feel a
do is be willing to acknowledge sensation after reading it? A really
and lean into (write into) your strong emotion? Where? That feeling
honest emotions. Especially if they is not insignificant. Stay with it,
feel vulnerable, dangerous or edgy. and write from that honest energy.

03
Trust whatever comes up for you as
you write. You just thought of that
04
Keep your pen moving. This is how
you write through resistance. If
thing for a reason - trust that this your first layer of writing is inane
is your mind/body connection garbage (I don't see the point in this,
revealing itself. The Golden Rule blah), keep writing. You will
of somatic journaling is: first eventually break through, and
thought, best thought. you'll know it when it happens.

05
If you feel intense emotions, good.
06
Emote during & nurture yourself
after writing. Let yourself cry. Rip
Lean into them. If you get
up pages. Take a walk in the sun
emotional, allow that. Celebrate it.
after. Drink a glass of water, listen
The more intense it feels, the closer
to a song you love. Moving will
you're getting to the heart of a
help you integrate stormy energy
wound that desperately needs
you open up. Burning pages
honoring so it can heal.
(safely) can also be very cathartic.

Introduction to Somatic Journaling Guide page 5

 (WRITE THE PROMPT AT THE TOP OF YOUR PAGE)

Prompts to start with:

01
I feel safe inside my body.
Don't intellectualize this prompt (I know that can be hard); feel into it. Do you feel safe in
your body? What emotion does your answer bring up in you most strongly? Write from that
energy. What does this illuminate for you?

02
I love my sensitivity.
Notice the first thought that comes up for you with this prompt: is it a resounding "I really
don't, though"? It's okay if it is. Honor that. Write it out. What do your words reveal to you?

03
This is everything I'm angry about.
Allowing yourself to be angry is powerful medicine. Powerful. Start writing this as a list, and
allow yourself to rage. Write until you feel empty then notice how you feel after. (Lighter?)

04
The idea of writing about my body makes me feel . . .
What comes out of you in response to this prompt can be very illuminating. Try to be honest.
Where do you feel an answer in your body? What is it saying? What does that tell you?

Introduction to Somatic Journaling Guide page 6

 The way this process connects you to your body
is beautiful for how intrinsic it is: you read a
prompt specifically designed to evoke an
emotional response in you, you notice what &
where that response lives in your body, then you
give that response a voice by writing it out on
the page. Which releases it from your body
permanently & brings you into more clear,
compassionate relationship with yourself.

Jennifer xx
Things to know:
1. The number one rule for somatic journaling is to trust whatever comes up, whenever it comes up.
Know that everything occurs for a reason and it's all connected; this is your mind/body
connection revealing itself. Something is either coming up for you because it's been deeply
repressed and you're getting close to finding its bleeding center (root cause), or it's so triggered
and alive in you that it's right under your skin always, and it's killing you to keep holding it in.
Either way, writing into those things is how you release their energy -- which can heal your heart,
relationship with your body & self, and relationship with the world around you.
2. The truth is that somatic journaling is really shadow journaling. It invites you to explore why
you feel disconnected from & less than loving toward your body, so you can heal those stories
inside you. It invites you into your own darkness so you can reclaim your genuine light.
3. Expect resistance. Know that deep pains & suppressed emotions are the hardest for us to access
on our own. (Maybe you're already here? You want to write, but you just . . . can't, or don't know
how to find what needs finding by yourself?) I know this resistance well; it's why I created Body
Story: to guide you into your own internality with specific prompts designed to heal the hurts
common to highly sensitive women as they live in your body. All you have to do is sit down at
your journal and open a vein. (Which is a Ray Bradbury reference because it's wonderful, also
very much the spirit of the course.) If you'd like to learn more, read on for an exclusive glimpse
inside the details Body Story.

Introduction to Somatic Journaling Guide page 7

 BODY STORY

The self-paced, 30 day somatic shadow journaling

course for highly sensitive women

Release trauma, come home to your body and

cultivate a loving relationship with your
sensitivity
WHAT
YOU CAN
EXPECT
Did you know that from a naturopathic perspective, your
body heals from the top down and the inside out? Body
Story will follow this same healing cartography: head,
(thoughts), throat, skin, heart, lungs, spine, stomach,
hands, liver, bladder, pelvic bowl. What memories live in
those places inside you? What do you continue to feel
haunted by, physically inflamed by & struggle to move on
from, even if you intellectually understand what
happened?

Body Story is a powerful, loving and not-for-the-faint of

heart somatic shadow writing course. It is self-paced: each
day for 30 days you will receive a writing prompt via
email that invites you to come home to your body, release
trauma and move into more compassionate relationship
with your highly sensitive self.
We don't write to pretty
anything up. We write to
Who is it for? Body Story is for deeply sensitive women let what's ugly come up
who feel disconnected from their bodies for the pain they and out.
carry. Emotional or physical pain. It's really emotional and
physical, because with us, dis-ease patterns & anxiety
almost always have suppressed emotions at their core.

What topics can I expect to write about? The prompts

will address struggles common to the highly sensitive
woman: dissociation after trauma, narcissistic abuses,
"mystery" illness, somatization, autoimmunity triggered
by stress, body resentment, feeling invisible, swallowing
anger, and the complicated journey toward self-
acceptance, self-forgiveness and self-love.
 BODY STORY

A few things to know

about the course
You'll receive a new prompt each day for 30 days
but you can move at your own pace. You don't have to worry at all about
1 falling behind. Instead, you can practice trusting yourself when you feel the
need to pause - and maybe even savor that growing sense of self-connection.

You'll have the prompts forever.

So you can gift yourself the time & space to integrate whenever you need
2 it. You can also come back to prompts you find rich, for even deeper layers
of clarity and release.

You're supported if it gets intense

3 I'm not going to lie, some prompts are more emotionally intense than
others. But don't worry: the course comes with suggestions for handling &
moving through strong emotions if they linger after writing. I've got you.

There will be a rythm to the prompts

4 Obviously intensity is relative, but this course will invite you to feel & heal
potent emotions. To help you feel safe with this, the prompts will come in a
rythm you can settle into: 2 days of intense, 3 days of gentler. Rinse, repeat.

I am super-supportive in the prompts themselves

5 I am present with each prompt inside Body Story. Each includes lovingly
customized instructions for finding your way into the writing, as well as
caring for (and celebrating) yourself once your writing is through.

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 BODY STORY

Testimonials
BODY STORY ALUMNI

(Anonymous)
Body Story gave me the guidance I needed to show up for my
body each day and truly listen for the first time. It helped me feel
the feelings that had previously felt too scary to feel - too much,
too big, too overwhelming. The prompts being centered around
introverted, sensitive people also helped me see that I move
through the world differently than others do, and that that's
okay. (Maybe even beautiful.)

BODY STORY ALUMNI

Amy Denton
I knew this course would help my healing, but I had no idea
the extent of it. I've been able to integrate traumatic
experiences in a way I've never been able to before. Body
Story far exceeded my expectations, and I would encourage
anyone who connects with the course description to go for it.
It's worth every penny, every day, every difficult journal
prompt.

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 READY TO HEAL
YOUR BODY STORY?
Body Story is a self-paced, 30-day somatic shadow
journaling course, and the doors are currently open.
Click below to explore the course & join.

EXPLORE THE COURSE

 INTERESTED IN WORKING WITH ME?

Contact Details
How to contact me
If you have questions about Body Story or would
like to speak with me about private coaching, I'd SEND ME AN EMAIL

love to talk with you. The best ways to reach me are [email protected]

through email at [email protected] or

ON SOCIAL MEDIA
simply send me a DM on Instagram. (Account link
@highlysensitivehealing
on the right.)
@highlysensitivehealing

My office hours OFFICE HOURS

Monday - Friday
12pm - 5pm
Mountain (MST) time

Response time
I respond to inquiries Monday - Friday, and as quickly as I can, but please allow up to 72 hours
to hear from me. Thank you in advance for your patience, and for reaching out to me. Thank
you also for reading. I hope you enjoyed this guide, and I hope to see you inside Body Story.

© Copyright: The information & processes offered in this guide are the exclusive property of Jennifer Arnspiger.
All rights reserved.
 IF YOU WANT
A HAPPY ENDING,
THAT DEPENDS, OF
COURSE, ON WHERE
YOU STOP YOUR
STORY.
- Orson Welles