Body Retracing
Process physical trauma by returning to the exact location and recreating the motion that caused injury
Quick Start
Helps your body complete and release the incomplete response to physical trauma. When injured, the body often "holds" the moment of impact.
Access to the location (ideal) or a similar setup. Patience. No rush.
After injuries that seem to linger. Chronic pain from old accidents. Areas of tension you can trace to a specific incident.
Important Cautions
- Don't recreate dangerous situations
- Stop if pain significantly increases
- This is for processing, not re-injury
- For severe trauma, work with a professional
The Exercise
Standard Approach
- 1 Go to the exact location where an injury occurred (if possible).
- 2 Get into the same position you were in before the injury happened.
- 3 Slowly recreate the motion that led to the injury. Move gently and deliberately.
- 4 Touch the exact spot that was hurt to the exact object involved in the injury.
- 5 Repeat the motion gently, multiple times. There's no rush.
- 6 Notice any sensations, thoughts, or emotions that arise as you do this.
- 7 Continue until there's a release or the area feels lighter.
- 8 End point: Reduction in discomfort or new understanding about the incident.
For Repetitive Strain Injuries
- 1 Identify the motion that causes pain (typing, throwing, gripping, etc.).
- 2 Do the motion slowly and deliberately, much slower than you normally would.
- 3 Place full attention on the sensation as you move. Don't avoid the discomfort - be present with it.
- 4 Notice exactly where in the motion the discomfort begins, peaks, and eases.
- 5 Repeat the motion with awareness, multiple times. Let the body communicate what it's holding.
- 6 Stop when you notice a shift - either in sensation, understanding, or emotional state.
Signs It's Working
- Sudden decrease in tension or pain
- Yawning, sighing, or other release signals
- Memory of the incident becomes clearer then "further away"
- Area feels "unstuck" or more mobile
- Emotional release (brief tears or relief)
Common Challenges
"The location doesn't exist anymore."
Do your best approximation. The motion and intention matter more than exact location. Your body holds the pattern regardless of where you are.
"I don't remember exactly what happened."
Start with what you do remember. The body often fills in details as you work. Memories may surface during the process.
"It hurts more when I do this."
Back off the intensity. Repeat more gently. Some activation is normal but a sharp increase in pain means slow down significantly or stop.
Why This Works
The body stores physical experiences. When something happens too fast (accidents, injuries), the nervous system doesn't fully process it - it freezes in a kind of incomplete response.
By deliberately returning to the moment with conscious attention, you give your body the chance to complete what was interrupted. The held energy can finally discharge.
This isn't about re-traumatizing yourself. It's about giving the body permission to finish processing what it started - safely, slowly, and with awareness.
The body knows how to heal. Sometimes it just needs your conscious participation.
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