Trauma-Sensitive Yoga & Somatic Therapy in Ottawa

Is this Program Right for You?

This individualized 10-week program is designed for women and marginalized genders who have been impacted by developmental, interpersonal, or sexual trauma. The curriculum focuses on the “Safety and Stabilization” phase of recovery, helping participants build the necessary coping skills to manage the long-term impacts of trauma on the brain and body.

Whether you are completely new to therapy or have tried talk therapy and feel stuck in your head, true healing often requires bringing the body into the conversation.

This program is designed for you if:

  • You want a predictable, structured roadmap with your own workbook.

  • You feel "on edge," anxious, or disconnected from your body.

  • You want to learn practical, body-based tools to soothe your nervous system.

  • You want primary support, or something to complement your existing talk therapy. 

 

Investment & Flexible Scheduling

  • Fee: $240 per 75-minute appointment. Services rendered by Registered Psychotherapists or Social Workers may be covered under your extended health benefit plan.

  • 100% Individual & Tailored: Every session is private, 1-on-1, and customized to your unique needs.

  • No Long-Term Commitment Required: While the program offers a 10-week roadmap, you move through it session-by-session at your own speed. You are never locked into committing to all 10 weeks up front.

Cancellation Policy: We require a minimum of 48 hours' notice for any cancellations or changes to your appointment. If less than 48 hours’ notice is provided, 50% of the session fee will be charged. Cancellations made with less than 24 hours’ notice, or missed appointments, will be charged the full session fee to the card on file.

Program Facilitators

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What Each 75-Minute Session Looks Like

1. Psychoeducation & Skill-Building (~35 mins)

Together in your 1-on-1 session, we'll use your personal workbook to explore somatic tools we tailor specifically to you.

2. Somatic Movement & Breathwork (~35 mins)

We practice what we learned through gentle movement, breathwork, and mindfulness exercises tailored entirely to your comfort level.

No prior yoga experience is needed. There are no hands-on physical adjustments, no mandatory poses, and no pressure. The order and amount of time we spend in each prtion of the program can be tailored further to your theraputic goals. 

What is the Safety and Stabilization Phase?

Built on the First Phase of Trauma Recovery

As trauma expert Dr. Judith Herman famously established, 'no therapeutic work can possibly succeed if safety has not been adequately secured.' Before you can safely explore or process past experiences, your mind and body need to feel secure right now.

This program focuses exclusively on Phase 1: Safety & Stabilization. The goal is not to revisit traumatic memories, but to give you complete control and predictability as you rebuild safety in your daily life and in your own body.

What does that actually look like in our sessions?

  • Establishing Literal & Felt Safety: Creating physical and emotional boundaries where you feel in total control of your environment, pace, and movements.
  • Nervous System Regulation: Learning how to recognize early signs of stress or shutdown and using somatic anchors to bring your body back to felt safety.
  • Predictability & Self-Care Routines: Using structured workbook tools to build simple, sustainable daily self-care habits that support your stability outside of sessions.
  • Restoring Agency & Security: Practicing how to listen to your body's signals, make self-honoring choices, and regain a felt sense of security in your day-to-day life. 

What is Trauma Center Trauma Sensitive Yoga (TCTSY)?

We utilize Trauma Center Trauma Sensitive Yoga (TCTSY), the first empirically validated yoga-based clinical intervention for complex trauma and chronic, treatment-resistant PTSD.

  •  Empowerment-Based Practice: Unlike standard hatha yoga, TCTSY avoids physical hands-on adjustments, allowing you to remain in full charge of your body.

  •  Internal Focus: The emphasis is on your internal experience and felt sense rather than external appearance or "doing it right".

  •  Restoring Agency: By practicing present-moment choice-making, participants can restore the mind-body connection and cultivate a sense of agency.

Our approach is grounded in Neuroscience, Trauma Theory, and Attachment Theory. We incorporate the Eight Limbs of Yoga, emphasizing principles such as Ahimsa (non-harming), Satya (truthfulness), and Svadhyaya (self-study) to support your personal inquiry and growth

What Topics Do We Cover?

Your 1-on-1 sessions are guided by a structured 10-week curriculum and interactive workbook, customized entirely to your therapeutic goals and pace.

  • Trauma Theory and Impact: Understanding what constitutes a traumatic event and recognizing common psychological, emotional, and physical reactions to trauma.

  •  Safety and Self-Care: Establishing foundations for physical and emotional safety, including creating a personal healing space.

  •  Trauma Center Trauma Sensitive Yoga (TCTSY): Learning the methodology of TCTSY, which focuses on interoception, choice-making, and restoring a sense of agency through movement.

  •  The Eight Limbs of Yoga: Exploring traditional yoga philosophy, including principles like non-harming (Ahimsa), truthfulness (Satya), and self-study (Svadhyaya).

  •  Neuroscience and the Nervous System: Understanding how trauma affects the brain and using tools like the Window of Tolerance to recognize and regulate stress responses.

  •  Grounding and Stabilization: Developing sensory-based techniques to stay connected to the present moment when feeling overwhelmed.

  •  Trust and Relationships: Navigating the challenges of building trust with oneself and others after it has been broken by trauma.

  •  Addressing Shame and Self-Blame: Identifying these common responses to trauma and learning how to protect oneself from them.

  •  Self-Image and Body Image: Exploring how trauma can make the physical self feel like a place of fear and working toward a positive regard for one's body.

  • Self-Compassion and Mindset: Using Dialectical Behavior Therapy (DBT) concepts like Wise Mind and the three pillars of self-compassion (self-kindness, common humanity, and mindfulness).
  • Understanding Anger: Redefining anger as a natural and potentially useful response to harm, and finding healthy ways to express it.

  • Recovery and Community: Making meaning of the past and exploring ways to reconnect with the community during the recovery process.

Custom Private Groups

Do you have a small group who would like to move through a program together?

While our standard registration is for individuals, we offer the option to facilitate our specialized curriculums for small private groups. If you would like to engage in a structured therapeutic process with a trusted circle, we can provide a private, supportive environment tailored to your group’s collective goals.

Interested in a Private Group? Please contact us at hello@cultivatemh.ca to discuss custom topics, scheduling, and group rates.

Want to Learn More?

Schedule a Free 15-Minute Consultation

We’ll discuss your goals, answer any questions, and see if this program is the right fit for you.

Click the button below to book your consultation!

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