Your body remembers—and it’s ready to release

Over the years—both in my own healing journey and while guiding hundreds of women—I’ve discovered something truly profound: the body never forgets.

Every hug you didn’t get as a child. Every moment you swallowed your feelings instead of expressing them. Every time you told yourself, “I’m fine,” when you really weren’t—your body quietly held onto it all.

And here’s the beautiful part…
Your body also holds the key to letting it go.

What Is Somatic Healing?

Somatic healing is the gentle art of listening to what your body has been trying to tell you—sometimes for decades. It’s not about reliving old pain or digging through trauma. Instead, it’s about creating safety inside yourself so those old survival patterns can finally loosen their grip.

When you allow this process to unfold, you might notice:

• The tension in your shoulders begins to melt away

• Your breath deepens naturally, without effort

• You feel lighter, clearer, and even more “you”

A Simple Somatic Practice You Can Try Right Now

Here’s a gentle practice that you can do anytime to begin telling your nervous system: It’s safe now. You can rest.

1. Place one hand on your heart and the other on your belly.

2. Close your eyes and take a slow, gentle breath in for 4 counts.

3. Hold your breath for 2 counts.

4. Exhale slowly for 6 counts, imagining your body letting go just a little more with each breath.

5. Repeat this cycle 3–5 times, noticing how you feel afterward.

This small ritual helps your nervous system begin to relax, releasing held tension and emotional weight.

Why Somatic Healing Matters

Somatic healing has been one of the most powerful tools in my own life—and it’s why I weave it into everything I share with my clients, from inner child work to energy clearing. Healing isn’t just something that happens in your mind. It’s a full-body homecoming.

Let’s help your body feel as free as your spirit is meant to be.

The Body Keeps the Score: How Childhood Trauma Lives in You

Childhood trauma isn’t something we simply "get over"—especially when the hurt runs deep, silent, and unacknowledged. For many women, the wounds of the past don’t just linger in memories. They live in the body.

Even if you've spent years working on your mindset, your spiritual growth, or your emotional regulation, you may still feel like something's stuck, something that won't quite release.

That “something” may be your nervous system still doing its job: trying to protect you from a danger that no longer exists.

Why Childhood Trauma Gets Stored in the Body

When we experience emotional trauma — neglect, abandonment, chaotic households, emotional shaming — especially as children, our developing brains and bodies respond to survive.

Here’s what that looks like:

• Muscles clench or go numb to brace against overwhelming feelings.
  
  

• Breathing becomes shallow to avoid “feeling too much.”
  
  

• The body suppresses emotions to keep us safe from rejection or punishment.
  
  

• We disconnect from our physical selves because embodiment felt unsafe.
  

This isn’t dysfunction. This is adaptation. Your body is brilliantly designed to protect you. And in those moments, it did exactly what it needed to do.

Trauma Isn’t Just “All in Your Head”

Here’s what science now confirms: Trauma doesn’t just live in the mind. It reshapes the nervous system, the immune system, the fascia, and even the way our organs function.

Over time, unresolved childhood trauma can manifest physically as:

• Chronic neck, jaw, or lower back tension
  
  

• Autoimmune or digestive issues (hello, gut-brain connection!)
  
  

• Hormonal imbalances
  
  

• Anxiety, fatigue, or emotional numbness
  
  

• A constant feeling of being “on edge” or exhausted from holding it all in
  
  

• Difficulty trusting others, setting boundaries, or feeling safe in your own body
  

These symptoms are often misdiagnosed or dismissed, especially in midlife women, as stress, aging, or “just hormones.” But in reality, your body may still be carrying the burden of a childhood survival strategy that never got updated.

Healing Begins When We Listen

The good news? The body doesn’t just store trauma — it can also release it.

This is where somatic healing becomes essential.

Unlike purely talk-based approaches, somatic practices focus on gently guiding the body out of survival mode and into safety, connection, and presence.

Some effective somatic approaches include:

• Breathwork to calm the nervous system and reconnect to your inner rhythm
  
  

• Gentle movement, yoga, or stretching to unlock trapped tension in fascia and joints
  
  

• Inner child visualization to reparent the younger self with love and compassion
  
  

• Energy healing to restore flow where trauma once created stagnation
  
  

• Trauma-informed bodywork to support trust and safe touch
  

Healing is not about reliving trauma—it’s about slowly, gently meeting the parts of you that had to go silent.

Your Body Is Not Broken—It’s Brilliant

Let me say this clearly: You are not broken. You are not too much. You are not “crazy.”

Those aches, those emotional triggers, those walls you built around your heart, those are evidence of how deeply your body loved you enough to protect you.

Now, you have the power to update the story.

You don’t have to carry the weight of childhood pain into the rest of your life.

A New Chapter Awaits

As a woman who’s done this work personally and professionally, I know how painful and powerful this process can be. Healing the body is healing the soul. And it's never too late to begin.

That’s why I’m creating Soul Bloom, a new program designed for women over 50 to reconnect with their inner child, release what no longer serves, and manifest a life of joy, truth, and embodiment.

Because the third act of your life can be the most radiant.

Ready to take the next step?

Make sure to follow me on Instagram and Facebook to receive updates on upcoming talks and the Soul Bloom launch.

Until then, be gentle with yourself. The body you’re in is sacred—and it's trying to bring you home.

How Childhood Trauma Is Stored in the Body

Have you ever felt overwhelmed by a situation that logically shouldn’t have rattled you? Maybe you were simply having a conversation, and suddenly your heart was racing. Or you felt a tightness in your chest that had no clear cause.

This isn’t “all in your head.”
It might be your body remembering something your mind has long forgotten.

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The Body Remembers What the Mind Tries to Forget

Childhood trauma isn’t just emotional—it’s physiological.

When we go through difficult or overwhelming experiences as children, especially if we lack support or safety, our nervous systems adapt in order to protect us.

These adaptations often include:

• Holding tension in the muscles

• Shallow or restricted breathing

• Suppressing feelings to avoid further pain

• Disconnection from bodily sensations

Over time, this survival wiring becomes part of our everyday life—long after the danger is gone.

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Signs Trauma Is Stored in the Body

Even if you don’t have clear memories of childhood trauma, your body may be carrying the imprint. It can show up in ways that seem unrelated:

• Chronic muscle tightness or joint pain

• Digestive issues or autoimmune flares

• Fatigue or lack of motivation

• Anxiety, panic, or emotional numbness

• Difficulty with intimacy or trust

• Feeling like you’re always “on guard”

If any of these resonate with you, you’re not broken. These are protective responses that helped you survive. Now, they may be holding you back from fully thriving.

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Why This Matters More After 50

Many women over 50 begin to feel a quiet calling:

• A desire to finally unpack what’s been stored for decades.
• A sense that the old ways of coping no longer work.
• A longing to step into this next chapter feeling lighter, freer, and more whole.

This is not weakness. This is wisdom.

Our “third act” in life is a sacred opportunity—not just to reflect on the past, but to heal it in a way that brings peace, power, and presence to our future.

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Healing Is Possible—And It Starts with the Body

The good news? The body doesn’t just store trauma, it also holds the key to releasing it.
Through somatic practices like:

• Gentle yoga and mindful movement

• Breath work and body-based meditation

• Inner child healing

• Trauma-informed stretching or fascia release

…we begin to listen to the body instead of overriding it. We soften where we’ve been holding. We invite the inner child back into safety.

And little by little, we reclaim the parts of ourselves that got left behind.

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You Deserve to Feel Safe in Your Body

Your past doesn’t need to dictate your future.

You don’t have to carry those childhood wounds into the rest of your life.

You can create a new relationship with your body—one rooted in compassion, trust, and deep self-awareness.

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Want to Go Deeper?

I’m currently creating a powerful healing experience specifically for women over 50 who are ready to release stored trauma, reconnect with their inner child, and reclaim their wholeness.

If this speaks to you, stay tuned—I'll be sharing details soon.

Until then, be gentle with yourself. Your body has carried so much for so long. It’s time to listen, honor the story it holds, and begin to lovingly let go.

Yours in health,

Dr. Victoria Gravini, PhD MSNW/Spiritual Health Coach and Energy Healer

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Change your thoughts, change your life

There’s ONE thing you can change that has a surprising impact on your health, mood, and pretty much everything you do!

It isn’t a workout and it doesn’t involve overhauling your diet.

It’s your thoughts — and they’re super important because you have thousands and thousands of them every single day, playing a role in your mindset, your productivity, and your self-image.

In fact, your brain cranks out between 6,000 (according to a study in Nature) and 70,000 (according to the Cleveland Clinic) thoughts every single day.

That’s a LOT of thoughts. And the wild thing is, most of them run on autopilot. 

Now imagine if even a FRACTION of those thoughts is negative.

That means you’re facing a daily barrage of messages telling you that you’re not going to succeed, that you don’t measure up, that you’re not good enough, and on and on it goes.

AND… if you’re like most people, you’ve been hearing those messages for so long that you don’t even notice them anymore. They just become the “background noise” in your brain.

How TRAGIC is that? 

In the words of Dr. Wayne Dyer: Change your thoughts, change your life. 

So here’s a reminder to start tuning into what’s going on inside your head…

And begin to replace any negative thoughts whenever you become aware of them.

Your motivation and mindset will send you a HUGE thank you — and you’ll gradually start to feel more empowered, more content, and more focused… one thought at a time! 

 

Curious about how I’ve helped hundreds of people finally change their thoughts around their wellness journey?

See how personalized coaching can help you go from feeling blah and overwhelmed to fabulous and confident in just a few weeks!

Check it out at www.alignment-studio.com.

The last supper effect (and how it hurts your diet)

RELATABLE STORY AHEAD 🙈!

Let’s say you decide it’s time to finally (re)start a healthy lifestyle, so you pick a date to begin. You’ve got it all planned out: You’ll work out, eat better, drink more water, go to bed early, and do all the things.

And before the big day gets here, you make sure you eat ALL your favorite foods … 

Because you’re not going to be “allowed” to eat them once your new routine kicks in.

And you DO eat them. Because… yum.

#facepalm 

There’s a name for that: Last Supper-ing.

And there are TWO BIG REASONS it gets in the way of your results! 

FIRST, just on a practical basis, loading up on all your favorites can lead to weight gain, pushing you even farther from your goals — before you even get a chance to work on them.

But SECOND (and even more importantly), this kind of thinking helps cement an all-or-nothing attitude towards food.

That’s when you label some foods as “good” and others as “bad” — and it can make it almost impossible to stick with your routine because it’s not sustainable in the long term.

Example: What if your favorite food is pizza, and suddenly you 1) can’t have pizza and 2) don’t want to think about pizza?

The first thing you do is immediately start thinking about PIZZA, am I right? 

And then you start craving it.

A better approach: Finding a solution that works for you long-term and that actually INCLUDES your favorite foods (in moderation), so nothing is ever completely “off-limits.”

Which approach do you use? Personally, I used to be approach 1--all or nothing, good and bad. I have since switched to approach 2 and am much happier.

If you’re ready to kickstart a healthy routine so you can start feeling how they want to feel without feeling deprived... 

Book a call to see how personalized coaching can help you feel more like yourself again in just a few weeks. Click HERE to book.

Breathing Techniques for Menopause: Finding Calm Amidst Hormonal Changes

Menopause is a natural phase in a woman's life that brings about significant hormonal changes. While this transition is unique to every woman, many experience uncomfortable symptoms such as hot flashes, mood swings, and sleep disturbances.

The Mind-Body Connection

Breathing is an essential function that directly links our body and mind. The way we breathe can influence our physical state, emotional well-being, and overall quality of life. By incorporating specific breathing techniques into our daily routine, we can effectively reduce stress, balance our hormones, and alleviate menopausal symptoms.

Three breathing techniques to try:

Deep Belly Breathing: Deep belly breathing, also known as diaphragmatic breathing, is a fundamental technique that promotes relaxation and triggers the body's natural relaxation response. To practice this technique, find a comfortable seated or lying position. Close your eyes and place one hand on your abdomen. Inhale deeply through your nose, allowing your belly to expand as you fill your lungs with air. Exhale slowly through your mouth, feeling your belly gently contract. Repeat this cycle for a few minutes, focusing on the sensation of deep relaxation.

Alternate Nostril Breathing: Alternate nostril breathing is a powerful technique that balances the left and right hemispheres of the brain, promoting hormonal equilibrium and reducing hot flashes. Sit in a comfortable position and use your right thumb to close your right nostril. Inhale deeply through your left nostril, then use your right ring finger to close your left nostril while simultaneously releasing your right thumb to exhale through the right nostril. Repeat this pattern, inhaling through the right nostril, closing it with the thumb, and exhaling through the left nostril. Continue alternating for several minutes, focusing on the rhythmic flow of breath.

Cooling Breath: Hot flashes are a common menopausal symptom that can be managed through the cooling breath technique. Sit comfortably and roll your tongue into a tube-like shape or purse your lips together. Inhale slowly through your mouth, allowing the incoming air to feel cool. Exhale gently through your nose. Repeat this process for a few minutes, visualizing a refreshing, cooling sensation traveling through your body, calming any sensations of heat or discomfort.

As women navigate the transformative phase of menopause, it is crucial to explore holistic approaches to manage the associated symptoms. Breathing techniques offer a simple, accessible, and effective method to reduce stress, balance hormones, and find relief from hot flashes, mood swings, and sleep disturbances.

Have questions? Book a call: https://p.bttr.to/3ruMnLi

Or, join our private FaceBook group: Thriving in Menopause

Super Greens Frozen Smoothie Bowl

This month we are talking about resilience… mental toughness… and taking personal responsibility!

The foods you choose to eat play a HUGE role in your resilience. Here’s why:

You’ve probably heard that chronic inflammation plays a big role in what has been called the “four horsemen of the medical apocalypse”: heart disease, cancer, diabetes, and Alzheimer’s.

Stress causes inflammation — and a diet of less-than-healthy foods adds to that stress and inflammation.

To eat for more resilience, focus on foods that make your body feel good: simple, nutritious meals that are loaded with the vitamins, minerals, and nutrients that help your body function at its best!

I’ve got a delicious and nutrition-infused smoothie bowl recipe for you. 

TIP 1: To get the most nutrition out of this bowl, mix in the greens & protein powders. 

TIP 2: For more “freeze” factor, use frozen banana and avocado. This will give you a thicker, more ice-cream-like texture

Looking for a good protein powder? I have several in my Fullscript store! You can browse the store here: Alignment Studio's Fullscript

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Super Greens Frozen Smoothie Bowl

(serves 1)

• ½ cup (120 ml) unsweetened almond milk or other non-dairy milk

• 1 tbsp chia seeds

• ½ banana, peeled and sliced

• ¼ avocado, peeled and cubed

• 1 cup (140 g) frozen spinach

• ½ cup (80 g) frozen berries

• 1 tsp spirulina powder or other super green powder (optional)

• ½ scoop vanilla/unflavored protein powder (optional)

• 1 tbsp hemp seeds (optional topping)

Place the milk and chia seeds in a blender and let it soak for about 10 minutes, to allow the chia to gel. 

Add the banana, avocado, spinach, and berries and blend at high speed, scraping down the blender as needed. Add 1-2 Tbsp of milk if the mixture gets too thick.

Add the spirulina and protein powders (if using). Blend until incorporated. Scrape the mixture into a bowl and top with the optional hemp seeds. Enjoy!

Let me know if you try this recipe!