Sensing the Self: A Trauma-Informed Approach to Sensory Awareness

Dr. Danielle Niaz, PhD – Founder & Lead Instructor
Aug 21
3 min read

Updated: Aug 24

Bearded man in green shirt appears thoughtful, clasping hands while talking to woman in blurred background, in a cozy, softly lit room.

When you’ve lived through trauma, your senses don’t just perceive the world—they protect you from it. In yoga and Ayurveda, the five senses (sight, sound, touch, taste, and smell) are sacred gateways to healing. But in Western medicine, they’re often reduced to simple neurological functions. This blog reclaims sensory awareness as a holistic healing tool—one that honors the nervous system, respects neurodivergence, and welcomes the complexity of being a survivor.

🔥 The Five Senses in Yogic & Ayurvedic Thought

In Ayurveda, the senses are called the Jñānendriyas—organs of knowledge. Each sense connects to a specific element and offers insight into our internal and external landscapes:

Sense

Element

Tool for Healing

Hearing (Shabda)

Ether (Akasha)

Sound therapy, mantra, silence

Touch (Sparsha)

Air (Vayu)

Self-massage, grounding textures

Sight (Rupa)

Fire (Agni)

Candle gazing, color therapy

Taste (Rasa)

Water (Jala)

Herbal teas, mindful eating

Smell (Gandha)

Earth (Prithvi)

Aromatherapy, nature walks

But here’s the trauma-informed truth: not everyone can safely access these senses in traditional ways. Survivors may flinch from touch, dissociate from sound, or avoid eye contact. This isn’t resistance—it’s protection. So we don’t push. We invite.

🌿 Sensory Dysregulation and Trauma

Trauma alters the way the brain processes sensory input. You might be:

Hypersensitive (every sound feels like a gunshot),
Hyposensitive (numb to pain, unaware of hunger), or
Fluctuating between the two depending on environment or stress.

Western approaches (like OT and CBT) seek to regulate these patterns. Yogic wisdom asks us to honor them first.

💡 Key practice: Name the sense that feels safest today. Begin there. That’s your portal.

🛠️ Self-Exploration Journal Prompts

Use these to gently explore your sensory experiences without judgment:

Which sense feels most activated when I’m overwhelmed?
What smells or textures bring me comfort, safety, or memories of peace?
How do I react to silence? To music? To my own voice?
Is there a time of day when my senses feel more grounded?
What would it look like to choose sensory input instead of being bombarded by it?

🧘 Sensory Healing Practices (Adapted for Trauma Survivors)

Practice

Description

Trauma-Informed Twist

🌬️ Pranayama

Breath control

Use humming or extended exhale to avoid triggering breath holds

🕯️ Trataka

Candle gazing

Use soft fairy lights if fire is too intense

🪔 Abhyanga

Self-massage with oil

Start with just hands or feet if full body is too much

🧴 Aromatherapy

Using scent to regulate mood

Always ask: Is this smell chosen by me?

🎧 Sound healing

Binaural beats, mantra, music

Give opt-out options; use headphones for control

🌍 Bridging the East and West

Modern trauma science teaches us about neuroception, polyvagal theory, and window of tolerance. But the ancients already knew the body keeps the score. Yogic and Ayurvedic practices were never meant to be rigid rituals—they are invitations to remember yourself. And now, with trauma-informed care, we can reclaim them in ways that empower instead of overwhelm.

🔗 Resources for Healing