In chaplaincy, somatic self-regulation serves as a bridge between spiritual presence and psychological well-being. By integrating mindful breathing and prayerful gestures, practitioners move beyond cognitive-analytical support to help individuals reconnect with their physical selves through breath. This somatic approach is particularly critical through a trauma-informed lens, as it recognizes that the body often holds onto distress long after a crisis. Utilizing tools like breath and gentle physical movement allows a chaplain to gently ground a care seeker’s dysregulated nervous system, creating a safe, stabilized foundation for spiritual processing.
1. Quadratos Body Movement (PDF Worksheet on the Quadratos Body Movement; PDF Seasons Worksheet); PDF Quadratos by Shaia
Simple on Chair Simple Standing Advanced Standing
Simple on Chair Simple Standing Advanced Standing
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Movements inspired by & adapted from Alexander John Shaia's Quadratos: 4 Gospel Journey
2. Body Prayer (movement created by Adriene Thorne - author of article: "Seeing the Sacred in Everyday Movements above)
Other Physical Movements
3. Tai Chi Moves with Jake Mace or Tai Chi with David Wong
Music for Tai Chi, Flute Meditation
4. Qi-Gong: 5 Min Hands Up & Back, 5 Min Stretch for Back Spine, 10 Min to Release Fear & Anxiety; 5 Min Shoulders & Pam
5. Walking the Labyrinth (short documentary) / pdf Guide about labyrinths
6. Intro to Box Breathing; Five Min 4-4-4-4 Box Breath; 3 Min Box Breath start at 1:07
7. Simple 2 Min Sitting Stretch start at 0:12
8. Simple 2 Min Stand Up Stretch start at 0:06
9. 2 Min Alternate Nostril Breathing: Option #1, Option#2
10. Hand to Heart to Beat Racing Mind
11. Touch, See, Hear (3 Senses) Anxiety Skills (Simplified 5-4-3-2-1)
12. Squeeze Hug
13. Breathing with Fingers
14. 2 Min Breath Work
15. 2 Mini Meditation
16. Guided Meditation for Body Awareness & Orientation
16. Hippity Hop
3. Tai Chi Moves with Jake Mace or Tai Chi with David Wong
Music for Tai Chi, Flute Meditation
4. Qi-Gong: 5 Min Hands Up & Back, 5 Min Stretch for Back Spine, 10 Min to Release Fear & Anxiety; 5 Min Shoulders & Pam
5. Walking the Labyrinth (short documentary) / pdf Guide about labyrinths
6. Intro to Box Breathing; Five Min 4-4-4-4 Box Breath; 3 Min Box Breath start at 1:07
7. Simple 2 Min Sitting Stretch start at 0:12
8. Simple 2 Min Stand Up Stretch start at 0:06
9. 2 Min Alternate Nostril Breathing: Option #1, Option#2
10. Hand to Heart to Beat Racing Mind
11. Touch, See, Hear (3 Senses) Anxiety Skills (Simplified 5-4-3-2-1)
12. Squeeze Hug
13. Breathing with Fingers
14. 2 Min Breath Work
15. 2 Mini Meditation
16. Guided Meditation for Body Awareness & Orientation
16. Hippity Hop
