GUIDED SENSORY MAPPING
Track your sensory experience across five domains to build awareness, pattern recognition, and emotional regulation.
🔍 Instructions
Print out and use to map your current sensory experience. You can do this in real time (e.g., during a walk, meal, or emotional moment) or reflectively (e.g., after a conversation or event). Try to describe each domain with vivid, specific language.
🌿 Sensory Domains
| Domain | What do you notice? | Intensity (1–5) | Pleasant / Unpleasant | Notes or Associations |
|---|---|---|---|---|
| Sight | Colors, shapes, light, movement | ☐ ☐ ☐ ☐ ☐ | ☐ Pleasant ☐ Unpleasant | |
| Sound | Volume, rhythm, tone, silence | ☐ ☐ ☐ ☐ ☐ | ☐ Pleasant ☐ Unpleasant | |
| Touch | Texture, temperature, pressure | ☐ ☐ ☐ ☐ ☐ | ☐ Pleasant ☐ Unpleasant | |
| Smell | Aromas, freshness, pungency | ☐ ☐ ☐ ☐ ☐ | ☐ Pleasant ☐ Unpleasant | |
| Taste | Flavor notes, aftertaste, mouthfeel | ☐ ☐ ☐ ☐ ☐ | ☐ Pleasant ☐ Unpleasant |
🌀 Emotional Overlay
- What emotions are present?
☐ Calm ☐ Curious ☐ Anxious ☐ Irritated ☐ Joyful ☐ Numb ☐ Other: __
- Do any sensory inputs amplify or soothe these emotions?
🔁 Pattern Reflection
- Have you felt this sensory-emotional pattern before?
- What context or triggers seem to repeat?
- What helps shift or regulate this state?