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How to Feel Safe in Your Body Again: A Gentle Healing Guide for Women with Chronic Stress and Tension

Updated: Jun 20



Hi love — it's Catarina. I want to speak to the part of you that’s been holding everything together for so long.


There’s a quiet kind of pain many women carry. It doesn’t always scream. It hides in the clenched jaw, the fists that curl up at night, the breath that never quite fills the lungs. It’s the feeling of being constantly "on" — hyper-aware, overthinking, like your body is on alert for danger even when you’re alone in your room.


If this resonates with you, you are not alone. And this guide was created with so much tenderness, just for you.


🌬️ Stress Lives in the Body — Not Just the Mind


When we grow up in environments that required us to be strong, alert, or overly responsible, our nervous system adapts by staying in survival mode. This shows up as tense shoulders even while watching a movie, sleep that never truly refreshes, or being overwhelmed by seemingly small tasks.

These are not signs of weakness. They are signs that your body has been trying to protect you.

And now it’s time to gently offer it a new message: “You are safe now.”

✨ Three Gentle Rituals to Feel Safer in Your Body


Healing does not require dramatic change. Instead, it thrives in gentle rhythms, repeated softly. Here are three simple, body-based rituals to begin reconnecting with your sense of inner safety.


🌞 Morning Grounding Ritual


Morning light on a woman practicing grounding yoga

Before you open your phone or step into the demands of the world, give yourself a 5-minute yoga moment to awaken your body and calm your mind.


You can follow a simple sequence on YouTube 5 Min to Boost Yourself & Release Stress , and if you don’t have a mat, here’s one I recommend the good matt here.


Then, find stillness. Sit with your feet on the floor. Place one hand on your heart and one on your belly. Breathe slowly, three deep breaths. Whisper to yourself: “I am here. I am safe.” This is a signal to your nervous system that it no longer needs to be on high alert.





🕯️ Evening Cocoon Ritual


As the day winds down, let your body know that it’s safe to soften.

Dim the lights. Brew a calming tea. Light a candle. Do one gentle stretch — like a child’s pose or simply lying with your legs up the wall. Breathe out deeply, and feel your body let go.


You can also listen to a soothing audiobook to help your mind relax. One of my favorites is Good Vibes, Good Life — you can find it on Amazon here or just simply relax with Heart Chakra Activation | Love, Joy and Emotional Balance Deep Meditation | Freq 639Hz


💆‍♀️ Anytime Touch Ritual


Lavender oil

Throughout the day, you can pause and send loving reassurance to your body.


Apply a few drops of calming oil to your hands, shoulders, or feet. Move slowly. Let your breath follow your touch. Or simply

place your palm over your heart and say:


“You are safe now.”

🛒 Optional Support: Huile essentiel Lavender





Why These Rituals Work


Your body doesn’t heal through pressure — it heals through presence. Repetition, softness, and rhythm are the language of the nervous system.

Each ritual is a message: there is no emergency. You are safe. You are loved.

Over time, these messages sink in. Little by little, your body begins to believe them. This is how healing happens — gently, in moments of stillness.


Support Through Soul Life Coaching


This is the heart of Soul Life Coaching : helping women who carry too much return to peace within. Through body-based healing, emotional support, and mindful practices, I help you create a life that feels safe, soft, and sustainable.


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