Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".

Open space for hard sensation in your body instead of suppressing or fleeing.

Physical pain doesn't obey resistance — it softens with conscious acceptance.

Move attention from feet to head, noticing each area without changing it.

Identify body areas that "ignite" in specific trauma.

You are not obliged to hug or kiss anyone you're uncomfortable with — body-respect phrase.