Free Workbook · by Pauline Pruggmayer
Your mind already knows.
Now let your body feel it too.
5 somatic exercises for your daily life — so your nervous system finally carries what you already are.
You've analyzed, reflected, understood — why you react the way you do in certain situations.
And yet: your body still does the same thing. Tension. Exhaustion. That feeling of fighting against yourself.
It's not because you don't know enough.
It's because your nervous system hasn't yet learned that it's safe to let go.
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What awaits you
5 exercises. Immediately applicable.
No optimization — just presence.
The Somatic Check-in
Connecting with your body — gently interrupting the autopilot.
5-10 min
Orienting in the Here and Now
Bringing your nervous system into real safety — not forced calm.
3-5 min
Holding Emotions Safely
Holding feelings in your body — without being overwhelmed by them.
10-15 min
Micro-movement for Discharge
Gently releasing stored energy — for after the meeting or the conflict.
5-10 min
The Conscious Stop
Interrupting automatisms — and acting from clarity, not pressure.
1-2 min
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About Pauline
I'm so glad you're here.
I'm a Trauma-Informed Coach and Somatic Bodyworker for high-functioning women who are successful on the outside — but often fight against themselves on the inside.
Present Growth is my space for this work. My work is not optimization — it's an invitation back to yourself.
I work in Ibiza and online — in individual sessions, deep accompaniment and with materials like this workbook.
Pauline xo
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