Chapter 9: Warriors Returning to Our Senses

Now that your story is in present tense, the next step is uncovering what your body remembers.

This part of the story often gets left out.

Our bodies hold on to details our minds can’t always recall.

The smells. The sounds. The muscle tension. The sick feeling in the gut.

Even when our memory goes blank, our nervous system keeps the record.

Now we’ll go back through what you wrote and gather any sensory details your body remembers. The ones that didn’t make it onto the page the first time around.

What if our most painful emotions, behaviors, or symptoms aren’t signs that something is wrong with us—but signals that something important is trying to be heard?

This chapter is about hearing what your body has been waiting to say.

It's About Slowing Down

This isn’t about editing. And it’s not about rewriting.

We’re going to recall sensory memories in bite-size chunks. Think of it like interviewing your nervous system and asking it what it remembers.

You’re gonna read your story again, in small sections, ask a few questions, and write down what comes up. That’s it.

No fixing. No pressure to remember everything.

This isn’t about reliving the trauma. It’s about slowly building a more complete picture of what your body went through.

How to Prepare

• Have your present-tense, first-person version of your story nearby (the one you wrote in Chapter 7).
• Grab a separate sheet of paper, sticky notes, or open a notes app. Somewhere to write down new sensory details.
• Set a 25-minute timer (or shorter if that feels right).
• Check your breath. After each timed session, pause and make sure it's slow, steady, and grounded.
• Don't do this alone. Just like in Chapter 6, have someone on call—a friend, therapist, or peer you can reach out to if you need to share the weight.

What to Do

Break your story into sections, about 2 to 4 paragraphs each.

If your whole story is three paragraphs, great. Break it into two parts.

If it’s longer, split it into thirds or quarters. You choose the amount that feels right.

For each section, read it slowly. Pause.

Then ask:

What did my body feel or sense in that moment?

Here are eight questions that can help you find out:

The Eight Sensory Recall Questions

1. What could I smell?
2. What could I taste?
3. What could I hear?
4. What was I touching, or what could I feel on the surface of my body?
5. What was I seeing?
6. What was happening inside my body? (tightness, heat, shaking, numbness, etc.)**
7. What thoughts were running through my mind?
8. What couldn’t I feel or remember? (For example: “Everything went numb,” “It was all a blur,” or “I don’t remember anything here.”)

You don’t need to answer all Eight Questions every time. Just notice which ones bring something up for that section. Then write it down.

If nothing comes up, write that too. It still belongs in your story.

Here’s examples of how your notes might look:

• Section 1: Air felt thick and hot. My vest was heavy. Couldn't taste anything. Couldn’t feel my hands.
• Section 2: Smelled diesel. Heard my heartbeat in my ears. Thought: “I’m not ready.”

OR

• Section 1: I remember the smell of liquor on his breath. A falling sensation. After that, everything went blank.

OR

On a sticky note, like:

• Smell: burned rubber
• Sound: helicopter blades thumping
• Inside: jaw tight

You’ll have your own way of doing this. There’s no wrong method.

You might type your notes on a laptop while reading your handwritten copy. Or use speech-to-text in a notes app on your phone.

You might capture sensory details on sticky notes and attach them to your handwritten draft.

Or keep a separate piece of paper beside you, jotting down notes as you go.

There are plenty of ways this can look. Use whatever feels natural and keeps the flow going.

Important Reminders

• You’re not failing if nothing comes up.
• You’re not doing it wrong if it feels like too much.
• Don’t force it. If something feels too intense, just write: "Too much here."
• If you feel overwhelmed, stop. Breathe. Reach out to your support person.
• You're allowed to go slow. That’s the whole point. Writing lets you set the pace.

Now It’s Your Turn

1) Go back to what you wrote earlier, with your notebook, sticky notes, or digital doc open beside you.

2) Read one section —2 to 4 paragraphs— from your first-person draft.

3) Pause. Picture yourself in that moment, like a vivid daydream.

4) Ask the Eight Questions as you go.

5) Write down any new details that surface.

Why This Matters

We’re recovering what got stored in the body but never made it into words.

This isn’t about making the story "better." It’s about making it more complete.

It’s about capturing—true to life—what was really happening in our body and mind during those intense moments. 

You don’t have to remember it all. Just listen for what’s ready to come home.

Let the sounds, smells, thoughts, and sensations rise up and become clear.

Everything changed when I could face my old pain without trying to protect myself from seeing it. Writing this way helped me do it at a pace I could handle.

I think of my body like the black box on a plane. Even when my mind blanked, my body kept recording. By listening to it now, we can begin to unlock the full story. Not to relive the crash—but to finally understand the flight.

We’re not just rewriting our story. We’re recovering the body’s version of what happened.

When You’re Done

Take a break. Let your shoulders drop. Breathe slow and deep. Go for a short walk. Let your nervous system digest what came up.

In the next chapter, we'll weave the details you discovered here into your written draft. But not yet. This chapter is about gathering, not editing.

One thing at a time.

You’re doing it right.

Picture yourself in the moment, like a movie scene from your life. Let it play. Pause. Ask the Eight Questions. When a strong sensation or detail surfaces, write it down. Keep going.

When your body has been heard and the new details are out, you’re ready for Chapter 10: Giving Voice to the Warrior's Body.

Cool-Down: Hunter-Gatherer Walk

You just did real work. It probably stirred some things up. Like after a hard workout, don’t stop cold. Give your body a simple cool-down to settle and return to the present.

I use the practice below. It builds on the same skills from this chapter—this time, applied to the present moment.

It helps my nervous system shift from activation to relaxation.

If you already have a grounding practice that works, use it.

If not, try this.

If it feels right, kick off your shoes. Let your bare feet meet the earth. Enjoy the feeling of being in a body, out in the unpaved wild.

Now and then, pause—like you’re tracking something. Let your attention move through your senses, one at a time.

This practice helps me feel more alive. It also sharpens my ability to recall and capture sensory details when I write. 

I think of it as hunting for the moment. 

As I walk, I ask myself:

• What’s the air carrying toward me?
• What’s brushing against my skin?
• What’s getting stirred up in me?
• What does this place taste like?
• Am I relaxed and ready for any surprises?

I’m tracking moments where I feel fully alive—where I’m living completely through my senses.

For me, this happens most easily in places untouched by roads, buildings, or phone notifications.

Few things activate my senses like being in raw, untamed nature.