Shame-to-Curiosity Journal | Somatic Reflection Worksheet PDF for Embodied Boundaries

Taboo Tracker — Transforming Shame into Curiosity

This printable worksheet guides you to move from “freeze & shame” into gentle curiosity and choice. Begin with a quick Body Battery scan and your Window of Tolerance, then track the exact thought/feeling, body sensations, context, a better question, your next 1% action, aftercare, and intensity (0–10). A weekly reflection page helps you spot patterns and retire old shame scripts.

How to use (quick start):

Scan first — Body Battery (0–100%) + Window of Tolerance (Below/Within/Above). If outside tolerance, do one reset: water • weight • hum.

Name it — write the exact shame thought/taboo feeling (no polishing).

Track the body — where is it; what quality (tight, buzzing, cold, heavy).

Context — who/what/when.

Get curious — “What need is trying to speak?” Write a better question.

Next 1% action — tiny, doable step today.

Aftercare — choose one (water, protein, shower, text a friend, stretch, journal, comfort movie, hot tea, walk).

Intensity — check 0–10.

Weekly reflection — patterns, one shame script to retire, new questions.

Details

Instant digital download (PDF)

Clean, printer-friendly layout

Reusable for daily/weekly practice, personal ritual, or session support

Not medical advice; pause if dizziness/tingling/nausea increases and hydrate or choose touch/weight instead

What’s included

Taboo Tracker worksheet

Weekly reflection page