Before you begin, I want you to tune into a difficulty that you are having. Meaning, I want you to tune into the thing that has triggered you to feel sad, angy, fearful or even anxious, embarrassed or ashamed, or even disgusted.
1. Relax body, mind and soul with some breathwork. This 4-7-8 breathing technique aims to calm the mind and even reduce anxiety or help people get to sleep. Here’s how you do this:
- empty your lungs of air
- breathe in quietly through the nose for 4 seconds
- hold the breath for a count of 7 seconds
- exhale forcefully through the mouth, pursing the lips, and make a “whoosh” sound for 8 seconds
- repeat the cycle up to 4 times
2. Thinking of the thing that triggers you, get clear on how it make you feel. Zone in on what you’re feeling and see if you can locate it in your body. Where are you feeling it and what sensations come up?
3. What word, memory or image comes to mind? Notice the first thing that comes up; whatever comes up, has a deeper meaning.
4. If it feels safe, try to go back to the moment that this memory or image was created. Oftentimes, it will relate to an event or situation that you – as a child – went through. So see what the image of memory means to your inner child. Why is he/she feeling this way? Allow him or her to speak to you.
5. Now it’s time for your adult self to acknowledge your inner child’s feelings. Show him/her the love that is needed; be kind and gentle. Tell him or her that all is well, and that he/she is safe. Nurture your inner child. Be a supportive ally for your inner child in that movement of hurt. If no one was there for you back then, someone (yourself) is there for you now.
Repeat this process as often as you would like. It can take some time to process these deep emotions from your past. Be patient and just show up. Eventually, you will feel a lot of healing. The things that once were shadows, have now been transmuted into light.