Worksheet
Somatic Orienting Technique for Chronic Pain Relief
When pain feels overwhelming, turning inward can sometimes intensify discomfort. This worksheet introduces somatic orienting - a gentle practice that uses your five senses to shift attention outward toward what feels pleasant, neutral, or grounding. By noticing these sensations even while pain is present, you can give your nervous system a brief break from pain-focused attention and create small pockets of ease.
How to Use This Worksheet
Work through each sensory category - sight, sound, touch, movement, and smell/taste. For every sense, choose something in your environment that feels soothing or neutral. Pay attention to how your body responds: softening, easing, slowing, or simply noticing. This practice doesn’t aim to remove pain; it helps you find supportive sensations that coexist alongside it. These moments of orientation can regulate your nervous system and help reduce overwhelm.
Who It’s For
This worksheet is for individuals experiencing chronic pain who feel overwhelmed, stuck in pain-focused attention, or disconnected from their surroundings. It supports anyone seeking simple, grounding tools that offer brief relief and help the body feel safer during pain.
Expected Outcomes
- A clearer understanding of somatic orienting
- Increased ability to shift attention during pain spikes
- Greater awareness of supportive, neutral, or pleasant stimuli
- Reduced overwhelm through sensory grounding
- A more regulated nervous system response to pain
Related Topics
References
Gordon, A., & Ziv, A. (2022). The Way Out: A Revolutionary, Scientifically Proven Approach to Healing Chronic Pain. New York, NY: Avery.
Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness (pp. 63–76). Berkeley, CA: North Atlantic Books.
Levine, P. A. (2021, May 26). A breathing technique for persistent pain [Video]. Sounds True. https://youtu.be/fhSUztFDJXg
Meehan, E., & Carter, B. (2021). Moving with pain: What principles from somatic practices can offer to people living with chronic pain. Frontiers in Psychology, 11, 620381. https://pubmed.ncbi.nlm.nih.gov/33569028/
Payne, P., Levine, P. A., & Crane-Godreau, M. A. (2015). Somatic experiencing: Using interoception and proprioception as core elements of trauma therapy. Frontiers in Psychology, 6, 93. https://doi.org/10.3389/fpsyg.2015.00093
Frequently Asked Questions About Somatic Orienting Technique for Chronic Pain Relief Resources
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