Preliminary Worksheet for the SBL Integration Program

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Part 1: Your Healing Journey Take a few moments to reflect on the following questions. Write openly and honestly—there are no wrong answers. 1. Setting Intentions What brought you to this program, and why do you feel ready to begin this healing journey?

2. What are three specific things you hope to achieve by the end of this program?

3. If you could describe yourself fully healed, free of pain and blockages, what would that version of you look and feel like?

4. Briefly describe your relationship with trauma. What experiences, emotions, or memories come to mind?

5. How do you feel these experiences have impacted your physical body, emotions, and relationships?

Part 2: Body Awareness Use this section to begin exploring how trauma shows up in your body. --Body Mapping Exercise : Where do you commonly feel tension, discomfort, or pain? Mark or list these areas below. Example Areas: Shoulders, chest, gut, lower back, etc.

Do you notice any patterns? For instance, do certain emotions (stress, sadness, fear) trigger these areas?

Safe vs. Triggered States: Think about a moment when you felt completely safe. What did your body feel like?

Now, think about a moment when you felt triggered. How did your body respond?

Part 3: Heart Coherence Practice Introduction Heart coherence is a powerful tool to calm the nervous system and regulate emotions. Practice this technique daily to begin building a connection with your body and emotions. Heart-Focused Breathing Steps: Sit comfortably and close your eyes. Place your attention on your heart. Inhale deeply through your nose, imagining your breath flowing directly into your heart. Exhale slowly through your mouth, imagining the energy radiating out warmth or peace. Focus on a positive emotion (e.g., gratitude, love, calmness) as you breathe. Reflection After practicing, answer the following questions: What did you notice in your body during the exercise?

How did your emotions shift after the practice?