02/06/2026
"MAPPING THE BLUE" - a Somatic Inquiry to TRY OUT!
In Somatic Experiencing®, the transformative modality I'm certified in and offer for clients, there's an approach called "Mapping the Blue." It's just one of the MANY ways we can claim more agency, feel more ownership in our behaviors and processes. Many of us may do this "mapping" intuitively, but it's very different to determine what these are for us, and define them more explicitly in this way.
The things we're "mapping" our response to include people, habits, behaviors, resources, practices, sports, games, activities, work roles, etc. All the various stimulation and subjects of life.
Some practitioners reference the concept of "BLUE," as that which one's nervous system may respond to with more down-regulation, or grounding. That may mean a greater sense of safety, nourishment, or calm for someone. Returning to, or helping us FIND or know our "baseline."
Alternatively, the "RED" is that which our nervous system responds to with activation, elevation, increasing heart rate, warmth or heat in our body, etc. In our culture, most code these kinds of responses as "anxiety."
There's also the gradation that resides inbetween the red and blue (i.e. "PURPLE"). They contain the qualities of the blue and red response at different times, or as a gradation/hybrid.
Having a clearer understanding of what we respond to in these various ways can be very helpful in letting us know what we may want to invite or welcome in more, what we may want to titrate more (i.e. dip into for doses of, but not stay with for too long), or things we may need to minimize frequency, or have minimal contact with.
Of course, things aren't only binary. Sometimes they start "blue" for us, and turn "red," over hours, or time. And, vice versa, there may be something we USED TO respond to with activation, that may not take us there any longer. In this way, through increased awareness, we can minimize the "danger mapping" on a particular thing, and later experience it without so much activation. All the while expanding our tolerance around what may be hardest for us to interact with.
NOW IN INVITE YOU to inquire into your own MAPPING in this way:
1) What are the TOP 5 things you respond with "blue" to?
2) What are the TOP 5 things you respond with "red" to?
3) What is inbetween in the purple zone for you?
I'll share some examples from my own self work to help you orient to what this can look like:
MY BLUE (grounding/safety):
• Food prep for a meal (i.e. chopping veggies or fruit)
• Slow walks to the grocery store
• Leaning in to pet our cat, and talk in ridiculous voices to her
• Getting small chores around the house completed
• Playing one of my favorite heavy songs, and connecting to cathartic tears
MY PURPLE (the middle hybrid/gradation range):
• Streaming content: which can start as blue, and then drift into red, if too lengthy or not the right tone fit
• Planning: I love to plan and curate, but it also offers doses of red
• Most relating: where there is plenty of blue, but also moments of red when boundaries or needs' negotiations arise
• Public transportation: totally ride-dependent
• Travel: where there are a lot of unpredictable factors
MY RED (activation/"anxiety"):
• Large crowds, rare exceptions aside
• Riding in Lyft or Übers, where smells and driver stimulation can be uncertain
• When shame or guilt are elicited in me
• When someone presents homophobia, racism, sexism, or similar to me, or in my proximity
• Being on a phone with customer service, especially if it's not a human (LOL)
I hope this is useful for you. Yours can/may be even more nuanced, such as particular relationships, etc., so mine are only a general guide.
REACH OUT for a consultation if you're considering therapy for yourself or your relationship. I offer FREE 20-minute consultations.
Take care,
Paul
