“I am not what happened to me, I am what I choose to become.” — Carl Jung.
This guide introduces a body-aware language practice that blends curiosity with gentle internal change. Tony Burgess framed these statements as “what if” questions to help people imagine small, safe possibilities rather than force belief.
By shifting from “I am” to “What if I am…?” you invite the nervous system to experiment with calm, worth, and choice. That subtle phrasing often lands more softly in the body and supports sustainable healing.
Expect clear lists and step-by-step practice guidance that honor consent, reduce pressure, and show how micro-moments add up. Practical examples will help you try these phrasing changes right away and adapt things to your daily life.
Key Takeaways
- Curiosity-based phrasing uses “what if” to ease resistance and invite change.
- These language practices engage the nervous system and aim for lasting healing.
- Small daily practices and trauma-informed wording build safety and agency.
- Examples and lists make it simple to try statements and personalize them.
- The guide focuses on clear, body-aware steps to shift cellular memory over time.
What Somatic Affirmations Are and Why They Work Today
A single question—softly posed—can nudge the nervous system toward new patterns of safety and agency.
Defining body-aware practice and the mind-body link
Somatic statements pair breath and attention with language so the body registers safety, not just hearing words. Iffirmations add a gentle “what if” to desired statements to trigger instinctive elaboration—your brain searches for answers and opens new neural paths.
From trauma to healing: curiosity-based language and cellular memory
In trauma-impacted systems, bold claims can create pushback. Questions invite exploration and reduce pressure. Research on interrogative self-talk shows asking “Can I do it?” can outperform “I can do it,” often improving problem solving and motivation.
| Feature | Classic Statements | Iffirmations / Body-led |
|---|---|---|
| Tone | Declarative | Inviting, curious |
| Physiological effect | May increase tension | Supports downshifted arousal |
| Best for | Motivated people | Those with trauma history |
In practice, short, repeated, question-based lines help encode small wins so experience and expectation slowly change. This is why these things feel more sustainable for many who seek healing.
Somatic Affirmations List: Standard Statements and Iffirmations You Can Feel
Gentle prompts, paired with sensory anchors, can make inner changes feel tangible and manageable.
Classic statements to anchor safety and self-worth
Try these slowly, with breath and grounding.
- I am safe enough to take one small step. Feel feet on the floor and relax your jaw.
- I am worthy of care and respect. Repeat while settling the shoulders.
- I am allowed to go at my pace. Notice your inhale and exhale.
- I am learning to listen to my body; I am building trust with myself.
- I am loved and loveable even when I struggle—use a soft tone.
Iffirmations that engage curiosity and intrinsic motivation
Ask brief questions, pause, and sense any micro-shifts.
- What if I am safe enough right now?
- What if my breath could comfort me?
- What if I am more resilient than I realize?
- What if I can notice one supportive sensation?
For soothing childhood wounds and early life echoes
Speak gently to the age you remember. Use slow breath and warmth.
- I am allowed to have needs; I did not have to earn love.
- What if little-me deserves comfort now? What if I can be the adult I needed?
- These lines support gradual healing from childhood patterns.
For day-to-day stress, boundaries, and relating to others
- I can take a breath before I answer; my time matters.
- What if I can ask for clarity? What if I can say no without a story?
- Pair these with a shoulder roll or slow exhale to downshift in the moment.
For people recovering from trauma: gentle, body-led choices
Use short sessions, orient to the room, and stop if activation spikes.
- I am allowed to choose what feels safe; I can step away if overwhelmed.
- What if I can soften by 2%? What if I can feel my feet and be here now?
- Combine any line with a sensory anchor—hand on heart or a warm mug—to link words with safety cues.
Practice tip: Rotate a few lines per week, journal one small felt shift, and keep language believable so progress feels steady and real in day-to-day life.
How to Practice Somatic Affirmations in Daily Life, with Privacy and Consent in Mind
A five-step sequence to try each day
- Breathe: lengthen the exhale.
- Scan: notice three neutral sensations.
- Speak: say one affirmation or iffirmation, aloud or inside.
- Sense: wait 10–20 seconds for bodily feedback.
- Adjust: keep wording that soothes, or soften it if activation rises.
Keep sessions short—60–180 seconds across the day. Consistency rewires faster than intensity, especially during trauma recovery.
Using apps and sites: cookies and policy choices
Websites often use cookies to improve user experience. Necessary cookies keep core functions safe and don’t store personal info. Non-necessary cookies collect data for analytics and ads and require explicit consent.
Review consent banners, check the privacy policy, and decide whether to use cookies. In app settings, look for “manage cookies” or “tracking preferences” and reject non-necessary cookies if you prefer. Understand that some features may change after that choice.
Practicing with others: safety and consent
“Would you like to try this?”
Set boundaries, agree pause signals, and use invitational language. Notice if someone’s breath shortens or posture tightens and slow down or stop to honor their experience and support healing.
Conclusion
End each brief practice by naming any tiny shift you can sense, however small. This gentle habit builds evidence that change is possible and steady. Tony Burgess framed iffirmations within Havening Techniques, and the question-based approach taps interrogative self-talk to invite exploration rather than force belief.
Start small: one phrase, one breath, one noticed cue. Repeat through the day and favor language that feels believable—shift to a softer question if the body resists.
Keep consent central in shared practice and in your digital life. Review site cookie settings and set privacy preferences that match your comfort. Over time, these small steps yield more choice, calmer responses, and clearer connection with others.
FAQ
What are somatic affirmations and how do they differ from regular statements?
Somatic affirmations pair short, felt statements with bodily attention—breath, posture, or touch—so the nervous system registers change. Unlike repeating a phrase mentally, this method invites the body to respond, which can speed the shift from old reactive patterns toward calmer, present-moment regulation.
What are "iffirmations" and why are they included?
“Iffirmations” are curiosity-based prompts that begin with “I wonder” or “what if,” designed to reduce pressure and open new possibilities. They work alongside standard statements by engaging intrinsic motivation and gently shifting cellular memory through exploratory language rather than absolute claims.
Can these practices help with trauma and childhood wounds?
Yes—when used carefully and with support, body-led statements can help soothe early-adaptive patterns. The approach emphasizes small, tolerable steps, somatic tracking, and consent, so people can gradually update how their body holds past experience without retraumatization.
How often should someone practice these techniques for day-to-day stress?
Short, consistent moments—two to five minutes several times daily—tend to be most effective. Quick breath-and-scan routines before stressful events, and gentle statements during transitions, help recalibrate boundaries and reduce reactivity over time.
Are there ready-made lists for safety, self-worth, and relating to others?
Yes. Practitioners offer curated statements targeting safety, belonging, boundaries, and soothing childhood triggers. Choose concise phrases that feel believable and pair them with simple body cues—such as hands on the chest—to increase impact.
How should someone recovering from trauma approach these practices?
Prioritize safety and pacing: begin with grounding sensations, use curiosity-based language, and work with a trauma-informed clinician when needed. Emphasize choices that feel optional, keep sessions brief, and track bodily responses to avoid overwhelm.
Can I use apps or websites to support my practice, and what about privacy?
Digital tools can provide guidance, reminders, and recordings, but always review the platform’s cookie and privacy policy. Give consent deliberately, limit sensitive entries, and choose services that encrypt data and offer clear opt-out choices to protect personal history and lived experience.
How do cookies and privacy policies affect my use of online resources for these techniques?
Cookies may personalize content and track progress, but they can also store personal usage data. Read privacy policies to understand data retention, opt-out options, and whether the service shares information with third parties. Prefer platforms with transparent data practices.
Is it safe to practice with others, like in groups or with a partner?
Yes, when consent and boundaries are explicit. Establish safety agreements, respect triggers, and offer opt-out signals. Group facilitators should hold trauma-informed guidelines so people can engage at their own pace and honor varied childhood and life experiences.
What if a statement feels false or causes discomfort?
Shift to gentler language—use curiosity prompts or smaller, more believable claims. For example, replace absolute claims with “I am learning” or “I notice” and pair them with grounding breath. If distress persists, pause the practice and seek professional support.
How do these practices relate to professional therapy or medical treatment?
Body-led statements complement therapy and are not a replacement for clinical care. They can enhance regulation between sessions, support homework, and deepen embodiment work. Always coordinate with clinicians when managing diagnosed conditions or severe trauma.
Can children or adolescents use these techniques?
With age-appropriate language and adult guidance, young people can benefit from simple grounding phrases and sensory cues. Caregivers and educators should prioritize choice, limit duration, and consult mental health professionals for developmental concerns.
How long before someone notices change in their body or behavior?
Many notice small shifts—improved breath, reduced tension—within a few sessions, while deeper pattern change often unfolds over weeks to months of consistent practice. Progress depends on frequency, safety, and how well techniques are tailored to personal history.
Are there risks to practicing these methods alone?
Some risks exist if a person has unresolved trauma or dissociation. Practicing alone is fine for low-intensity work, but for deeper material, involving a trauma-informed practitioner reduces the risk of overwhelming bodily responses and ensures appropriate support.
