Wounded Women Rising

Wounded Women Rising

A Wounded Women's Way to Wisdom

Personal Practices
Featured

HEARTS DESIRE

The amount of sunshine is decreasing here is the Northern Hemisphere. We are coming into a new season.  The season of winter can affect us in many external ways.  As I write this, I inhale some essential oil of peppermint to keep my focus, and some essential oil of orange to lift my mood and remind me of the joy within. 

The preparation and celebration of Christmas is a part of the winter experience.  I can remember my Mom putting the Christmas wish list up on the wall in our kitchen, in mid-month of November. It was above the cat corner, the area where the cats were fed. It was placed there as a reminder for us children to keep the cat’s dishes clean. Responsibility and reward, but that is a blog for another day.

We could put whatever we wanted on the Wish List.  There were 7 squares and one square had a star on it.  In that square you put what you most wanted or desired. There was not a guarantee that you would get the gift you most desired, but my Mom and Dad assured us, we could write whatever we wanted in that space. I remember excitedly flipping through the Sears catalogue, trying to decide what it is was that I really wanted.

I recall this story for you as we come to the close of the year because it is beneficial to pause, reflect and ask ourselves “What do I really, really want?” In the next few weeks, we will be bombarded with ads, flyers, commercials on Facebook, Instagram, TV, and your phone. It has already started – the attempt to entice us to buy the next big thing. There is nothing wrong with recognizing that the world of commerce depends on people buying stuff.  Yes, companies manufacture, and market many items supplying jobs for many people.

What I am contemplating here is the internal verses the external.  At a time when in many ways we can choose anything, what is it that we want? So often our lives and decisions are based upon what other’s want.  What must we do to please someone else? What is expected of me? If it pleases us to be of service to another, that is great and fulfilling.  If we are doing so out of obligation, societal expectation or with a martyr complex, this is not good for us. It creates a dissonance which affects us at a cellular level.

If you could have anything, what would it be?

You get to choose.  You can choose something that is different from what the culture is telling you is important.  You can choose what is right for you. It takes focus, intention, even meditation to find what it is we are seeking.   You may need to get away from the noise so you can truly ask yourself “What do I desire?” and wait to listen for the answer. The concept of “Ask and you will receive” is a universal truth.  The wisdom and love that exists in your heart, will bring you the answer you seek.

I have even discovered that when I ask for help, or counsel, or advice to make the right decision, it comes and often quite quickly.  The trick is to ask.  We also need to quiet our mind so we can hear the answer.

Let’s do a little mental exercise. 

Find a comfortable place to sit.   Sit on the floor with your legs crossed or in a chair/couch with your feet on the floor. Grab a blanket or cushion so as to be comfortable. Turn off your electronics.  Read this part first, then turn off your electronics.

  • Take a deep breath and exhale.
  • Inhale and exhale being conscious of your breath.
  • Close your eyes.
  • Allow your shoulders to drop down, relaxing your jaw, neck and face.
  • Feel the breath extend to your abdomen.
  • Think of a beautiful space, perhaps a garden or a seaside. 
  • Feel the peace of that environment.
  • Immerse yourself in the beauty of that space.
  • Inhale the scents, feel the breeze, touch the plants, trees, or water.
  • Feel relaxed and peaceful.
  • In a calm voice, ask yourself,  What do I desire?
  • Rest comfortably and wait.

You may get a picture in your mind.  You may get a feeling. You may get a word. It is unique to you and for you.

Breath calmly.

When you are ready, leave your imagined garden or beach.  As you come back to conscious surroundings, remember you can go back to the garden of your mind anytime.  Well, not while you are driving, but whenever you feel you want to experience that peace, calm, and the wisdom that is there.

This is one technique that Rose and I use to calm our minds so we can create our purpose driven work.  Purebioenergy Healing Therapy is used to calm the mind, release pain and tension and heal all levels to create wholeness.  I made the decision to be a Certified Purebioenergy Healing Therapist because what I really, really want is to serve people by helping others and myself heal.  As we heal our internal wounds, we open our hearts to live at our fullest potential.  Rose and I know that by educating, encouraging and elevating those who are struggling to overcome the effects experienced after a traumatic life event serves so many people.  It brings us joy to do so.  It is our heart’s desire.

Go and make your own wish list with many squares and stars on it.   In one of the squares, write your heart’s desire. This is the season to rejoice.

Emotions
Featured

YOU’VE GOT THE POWER

Believe it or not, you have power. For those of us who have experienced traumatic events we may believe we have no power, no choices, no say. I grew up in an era when women had very little power. Our roles were defined by the men in our lives, dads, bosses or husbands. I was told and shown that my thoughts did not matter. I was to do what my husband said, even if it meant it was dangerous, harmful, painful, or just plain wrong. When it did become dangerous and painful, I was told by other men to go back to my husband, the person who inflicted the pain and almost killed me. I honestly believed I had no power. I was smart enough, however, to not go back.

Some of us gave our power away because we believed life would be simpler if we did. Life would be less chaotic, less painful. In hindsight the opposite was true. When a woman gives away her power it leads to many circumstances that seriously damage her life.

At Wounded Women Rising, the identity crisis a woman experiences after trauma is eliminated as her body heals, her emotions calmed and her mind released so she confidently knows who she is and what she wants. This confidence is your personal POWER. Think of it as—your SUPERPOWER. Regaining a sense of power and control after trauma significantly boosts self-confidence. As you become more empowered, you are better equipped to make choices that align with your values and desires, ultimately increasing your self-esteem.

Personal power equips you with the ability to advocate for yourself. This is particularly important when it comes to seeking help, setting boundaries, and making decisions about your own healing journey. Trauma often leads to an identity crisis, where a woman loses a sense of who she is. Addressing power can help a woman rediscover her identity and develop a more authentic self, free from the constraints of the trauma. And isn’t that one of our definitive goals, to be free from the constraints of the trauma?

Dr. Gabor Maté offers insight on trauma. He says, “Trauma is not the bad things that happened to you; trauma is what happens inside you as a result of what happened to you.” Trauma is a deeply impactful experience that affects the lives of women on multiple levels, including emotionally, physically, and psychologically. Dr. Gabor Maté’s quotes emphasize the idea that trauma is not just about the external events but also the internal responses and effects it has on an individual’s well-being. Trauma leaves us with intense and overwhelming emotions. Flashbacks and intrusive memories often invade our lives. Some women feel disconnected from their bodies, thoughts and emotions, which is a protective response to the trauma.

The stress response of a traumatized woman can manifest itself as physical symptoms, such as headaches, stomach-aches, muscle tension, and even chronic pain. Prolonged release of the stress hormone cortisol has long term adverse effects on the human body. Mental health challenges arise from traumatic experiences such as anxiety and depression and even suicide or thoughts of suicide. The erosion of trust  of yourself, and others, can destruct a woman’s relationships. This can lead to isolation which further erodes mental health.

Dr. Gabor Maté’s work emphasizes the importance of compassion, self-awareness, and self-discovery in the healing journey. Women can find empowerment and a renewed sense of self through the healing stages as they work through the impacts of trauma and move toward greater well-being.

Self-awareness allows the individual woman to explore and understand what is happening inside her, helping her regain power over her thoughts, emotions, and responses to trauma. Self-awareness is a crucial tool on the path to healing and empowerment. Self-awareness put you in touch with your personal power.

Self-discovery takes courage. A woman must be willing to look at herself and see who she is – who she really is. Self-discovery means ceasing to allow others to define her. Self-discovery is a deeply personal and individual process. Delving into the journey of discovery a woman gains a deep understanding of her beliefs, values, strengths, weaknesses, desires, and identity. It involves introspection, reflection, and exploration of thoughts, feelings, and experiences.

At Wounded Women Rising we walk with you on the journey of self-awareness and self-discovery through community, retreats, blog post education, workshops, healing events, interactive talks, podcasts (coming soon) and online support groups (coming soon). We walk with you because we too have experienced and are on the healing journey from trauma. We know you can regain your power. You can take control of your life and love yourself. We have seen firsthand the remarkable recoveries of women who had the courage to look within to find their power and use power in their life, every day.

So far, we know what to do, but how do you do that? How do you develop self-awareness? First you must be willing to become aware of your responses to what is happening in you and through you. This means taking some time to think about past events and how you responded during the event and after the event.

For instance, my wasband believed that an evil spirit possessed me. He believed that if the evil spirit that had invaded me was eliminated, he could go back to a perfect life. He took it upon himself to exorcise that beast from me. This was no where near as elaborate as the depiction in The Exorcist. He grabbed me by the shoulders and started praying. I had no idea what was going on at first. In a very short amount of time, he was digging his fingers into my shoulders and shaking me. I got scared and then I got mad. I broke free from his grip using a move I learned during a self defense class. Lord only knows how I remembered that move at that time. I left the house within minutes shaking and in disbelief. I checked into a hotel and sat with this event during the next 24 hours. I became aware of the events and how I responded to them, but not just physically but more importantly emotionally. I cycled through emotions such as guilt (because I left and did not “work through the conflict”), and anger (there was a lot of anger).

I thought I was going crazy. How could this man who said he loved me believe I was possessed by an evil spirit? Could he possibly be right? My abused woman psyche was to take the blame on myself. Absurd, yes, but so predictable. As I sat with the emotions and the event, I realized I had no reason to feel guilty. I realized I had good reason to be angry. I realized that I could no longer trust my wasband to protect me, care for me or even care about me. This was one event in a series of many before I valued myself over the marriage. Sitting with the facts and the emotions and working my way through them I gained power. I gained personal power, and self-confidence. I did what was right for me in the best way I knew how.

There are many circumstances and events to think about. You do not have to rehash everything. There are events that were pivotal to you deciding that you are valuable. These are the ones you want to sit with. Become aware of the emotions. Allow them. Do not judge them. Allow them. They are yours and you felt them for a reason. There is message in there for you to discover. Discovering the message will give you power. Your heart knows. Your spirit knows. Your soul knows. It is time for your mind to know. Your power is in you, within you. Your power may be hidden but it is there. This is your period of discovery. This is the place where you gain a deep understanding of your beliefs, your values, your strengths, your weaknesses, your desires, and your identity.

You are able to wake up to the moment. The past cannot hurt you. The thoughts and the emotions you give the past can continue to hurt you, but not the event. The future does not need to be feared. The future can be whatever you want it to be.

Live in the moment. Become aware of your thoughts and feelings in this moment, in this day, at this time. What triggers your emotions? What is going on that makes you anxious? What is it that is scaring you? Become aware.

Do not push anything away. Do not stuff the emotions down. Do not get busy so you do not have to think about it. Respect yourself enough to take a few minutes.  Try to get some place alone so you can think. This process does not have to take hours. This process is usually minutes. Think. Answer the questions that rise up in your mind. Do not judge the questions or the answers. Your truth bubbles up in your awareness.

Once you develop awareness the process of acknowledging your emotions becomes easier and easier. Do not worry if you do not get answers right away. You have entered this information into your subconscious. Permit your subconscious to work it through. The answer on how to proceed or adjust or to let it go will be given to you. Learn to trust that you have the answers within you. You already possess the power to get the answers. Adopt the belief that you possess the power. Say it over and over and over again until it becomes part of your DNA. This IS your truth. You are confident. You are powerful. You are a beautiful woman ready to stand on her own and believe in her value and in her worth.

You have the power!

Handling Life
Featured

PERIL, PEARL, PURITY

Throughout our lives, we encounter perils.  There are dangers, risks, and potential hazards that exist around us constantly.  Most of the people in this group have experienced firsthand dangers, a life-threatening danger, a loss, not just the risk of loss but the actual loss of homes, jobs, friends, reputation, children, and financial stability.  There are also vehicle accidents which damage bodies, kill loved ones, and create permanent change to lives.   Having to leave your home because of domestic violence, or war, or natural disaster creates a serious and immediate danger.  Another peril is death of a loved one or divorce which can lead to years of depression, anxiety, and loss of self worth.  These perils have additional impacts on your well-being.  Hans Selye defines these types of stresses as physiological stress, psychological stress, and psycho-social stress.  To be on earth is to be exposed to dangers, problems, threats, menaces, and troubles.

When a peril occurs, the immediate threat must be addressed.  Get to safety, secure yourself and your loved ones.  Emergency personnel may assist with this.  An entire industry of insurance has been created over the centuries to try to compensate for the financial loss which may occur as the result of a peril.  But who is assisting with the psychological, psycho-social, and physiological affects of the peril?  There are many areas that need healing.  What happens after the acute aspect of the peril, is what goes on to shape one’s perception, belief pattern and life as a result of the incident.

Let’s start with changing our thoughts about the incident, peril, or trauma.  This is not to diminish the tragedy.  It is simply a way to look at it with a new lens so the pain can diminish and the wound can heal.   Let’s look at what nature can show us.

Creating Pearls

In nature, oysters, clams and mussels can all produce pearls.  Certain species of oysters called Pinctada, create the most pearls.  They are located deep in the ocean.  Let’s take a lesson from the oyster.  The formation of a pearl begins when a foreign substance slips into the oyster between the mantle and shell. This irritation causes the oyster to attempt to protect itself, producing nacre to cover the foreign substance.  Over time, these layers form a pearl. It can take from 6 months to 4 years to create a pearl.  The oyster has transformed the irritation, the hurt, into something beautiful.  

In our lives, the peril, loss, danger can loom large, even after the occurrence.  As we dwell on the loss, and hurt, the presence of it becomes larger.  Our intention of attention to the hurt, loss, and pain keeps it in the fore front of our mind.  We can bring it into conversation at every opportunity.   He did this, she did that.  This happened.  Yes, it did.  It was awful.  We survived it.  It can take up more space and has the potential to crowd out other elements of our being.  Whatever you focus on increases.  With intent, we too can create transformation of a big hurt, into a thing of beauty.  The pain, loss, shame, and hurt need not define us, just as the oyster uses nacre to cover the irritation, causing the rough, jagged edges of the foreign object to be smoothed over.  

We do have a choice. We can choose to allow the hurt to dissipate.  We can smooth off those rough edges of a painful memory.  This will take intention.  This takes the willingness to be willing to change.  The resolution is not necessarily in restitution.  See Rose’s article on Letting Go https://woundedwomenrising.ca/2023/09/let-it-go/.   Meditation is one way to create the space for allowing for something different; as well as time with God, in prayer, in nature, in acts of kindness.  Treat yourself with loving kindness.  Treat others the same. What do you require to feel secure?  

Imagine what you want your life to look like.  Fill in the details. Colour this picture of your life in the colours you choose.  You can draw an actual picture and put it up where you will see it. Choose a daily practice of some spiritual element. Read, pray, set intentions, focus on love.

Love becomes our nacre. Love creates peace, tranquility, stillness and purity.  Love is wholly transformational. Holy and wholly.

Peace is something we carry within us.  Peace is not shaken by external influences.  Peace is a practice.

The irritation (peril) will be transformed into a thing of beauty.   The purity of the pearl is what gives it value. The irritation is long forgotten and all that remains is the pearl’s translucent beauty shining into the world.   

A peril can be your opportunity to allow the love that exists within you, to transform your hurt into healing, your peril into pearls.

Emotions
Featured

EMOTIONAL INTELLIGENCE

Emotional intelligence, often abbreviated as EQ (Emotional Quotient), refers to the ability to recognize, understand, manage, and effectively use your own emotions, as well as the emotions of others. It plays a crucial role in personal and interpersonal success, and it’s particularly relevant in the context of personal development. Emotional intelligence is vital for building strong relationships, communicating effectively, managing emotions, and making sound decisions. In the context of personal development, developing emotional intelligence can lead to greater self-awareness and self-regulation, helping you to make positive changes in your life.

Emotional intelligence (EQ) can have a profound impact on your relationships. It plays a pivotal role in how you interact, communicate, and build meaningful connections. Emotional intelligence is a powerful tool. Emotional intelligence is a skill that can be developed and improved upon over time through self-awareness, practice, and a genuine commitment to understanding and connecting with others on a deeper emotional level.

All the subjects we have been covering this past year are all part of emotional intelligence. Increasing your emotional intelligence is an ongoing process. It requires patience and self-compassion. Raising your EQ does not need to be an arduous task. Each time you choose to develop an aspect of your personality you are also increasing your EQ. As we actively heal from the traumas of our life our emotional intelligence will ultimately increase. You can choose to increase your EQ or you can choose to do nothing and stay exactly where you are.

I would like to share some practical steps to help you enhance your emotional intelligence:

Take time for introspection. Reflect on your emotions, their triggers, and how they influence your thoughts and actions. Write your reflections in a journal to track your emotions and experiences. Writing about your feelings can deepen your understanding of them. This practice also gets the “stinking thinking” out of your head circling around and around.

Ask for honest feedback from trusted friends, family, or colleagues about how they perceive your emotional expressions and responses. Seek guidance from someone with a high level of emotional intelligence. Their mentorship can be invaluable in your journey to increase your EQ. These three practices increase your self-awareness. Becoming aware of your emotions is vital to your recovery.

Develop effective stress management strategies, such as exercise, deep breathing, or time management, to keep your emotions in check during challenging situations. Mindfulness techniques, such as meditation, can help you become more aware of your emotional responses and learn to control them. Being prepared with strategies in advance assists you in weathering any storm that comes your way.

Pay close attention when others speak. Try to understand their feelings, concerns, and perspectives without immediately offering solutions or judgment. It is always better to listen to understand than to listen to respond.  I dislike it when I share my feelings with someone, and they respond without waiting for me to finish so they can share about their own life. That is an instant shut down for me. I know they do not care.

Work on your verbal and non-verbal communication skills. Be clear, concise, and empathetic in your interactions. Check your own body language. Body language often speaks louder than words. Are your arms crossed? Are you eyes wandering? What would it take to look into the eyes of the person talking? Are you giving them signs that you are listening?

When interacting with others, try to imagine what it’s like to be in their situation. This can help you connect on a deeper level. Strive to build and maintain positive relationships. Invest time in nurturing connections with friends, family, and colleagues.

Learn conflict resolution techniques to handle disagreements constructively. Techniques such as assertive communication, conflict analysis, taking breaks from discussions, and compromise, are all effective in deescalating conflict.

Identify healthy coping strategies for dealing with adversity, setbacks, or difficult emotions. This might include seeking support from others or engaging in self-care activities. Instead of dwelling on failures or setbacks, view them as opportunities for growth and learning.

Set meaningful, achievable goals that align with your values and passions. This can provide motivation and a sense of purpose. Check out our blog posts on values and passions. Recognize and celebrate your achievements, no matter how small. This positive reinforcement can boost your motivation.

There are many books and resources available on emotional intelligence. Consider reading about the topic to gain new insights and strategies. Attend workshops or training programs on emotional intelligence if they are available in your area and online. These can provide practical exercises and guidance.

Remember that emotional intelligence is a skill that can be developed and improved over time through self-awareness, practice, and a genuine commitment to understanding and connecting with others on a deeper emotional level.

Neglecting your emotional intelligence can have far-reaching consequences in various aspects of your life, including your relationships, personal development, and professional aspirations. Recognizing the importance of emotional intelligence and actively working to improve upon it can lead to more positive outcomes in your trauma healing process and all areas of your life.

Personal Practices
Featured

GRATITUDE

Here in Canada, we just finished celebrating Thanksgiving. There are many traditions that accompany Thanksgiving including turkey, cranberry sauce, mashed potatoes, family gatherings, stretchy pants, and walks in the park. The changing colours of Fall always leave me in awe, even though I am never ready for the cooler weather. Thanksgiving is a time for reflection. We reflect on the blessings in our lives and the abundance of the harvest. This reflection is called “being grateful”. Why do we take one day a year to reflect on being grateful?

Gratefulness is a powerful and positive emotion that involves recognizing and appreciating the good things in your life. It’s about feeling thankful for the people, experiences, and blessings that you have, rather than focusing on what you lack or the challenges you face.

Gratitude can take many forms, from expressing thanks to someone who has helped you to simply acknowledging the beauty of a sunset or the taste of a delicious meal. Gratitude is a mindset, not just a polite gesture. Gratitude is a way of looking at the world that can have intense effects on your overall well-being.

Practicing gratitude has many benefits, including improved mental and emotional well-being, reduced stress, increased resilience, and stronger relationships. When you cultivate a sense of gratefulness, you shift your focus from what’s missing in your life to what you have. Implanting a gratefulness practice can lead to greater happiness and contentment.

Gratefulness aligns well with your personal development, healing, and self-awareness, which are areas of interest to us in this movement. The practice of gratefulness can significantly change your mindset by shifting your perspective and helping you develop a more positive and appreciative outlook on life.

Gratefulness can bring about positive changes in anyone’s life.  Gratefulness can improve your mental health. Practicing gratitude can help reduce symptoms of depression and anxiety. When you focus on the positive aspects of your life, it can counteract negative thought patterns and boost your overall mental well-being.

Gratefulness can enhance your emotional well-being. Gratitude can lead to increased feelings of happiness and contentment. It can help you savour the good moments and experiences in your life, leading to a more positive emotional state.

A gratitude practice can reduce stress. Being grateful can reduce stress levels by shifting your attention away from worries and anxieties. It helps you stay grounded in the present moment, reducing the impact of stressors.

Gratitude can give you increased resilience. Grateful individuals tend to be more resilient in the face of adversity. Grateful individuals are better equipped to handle challenges and setbacks because they have a more optimistic outlook on life.

Practicing gratitude builds better relationships. Expressing gratitude towards others can strengthen your relationships. It fosters a sense of connection and appreciation, which can lead to deeper and more meaningful bonds with friends, family, and colleagues.

Gratefulness can boost your self-confidence. We can all use a self-confidence boost regularly. Gratitude can boost your self-esteem and self-confidence. When you focus on your strengths and the positive aspects of your life, you develop a more positive self-image. When you have a positive self-image, you possess self-confidence.

The practice of gratitude can enhance your physical health. There is evidence to suggest that grateful individuals may experience physical health benefits such as better sleep, lower blood pressure, and a stronger immune system. These physical improvements contribute to overall well-being.

Would you like to increase the odds of achieving your goals? Grateful people are often more motivated to pursue their goals. When you appreciate the good things in your life, you’re more likely to set and work toward achieving new ones.

Gratitude encourages mindfulness, which is the practice of being fully present in the moment. This can lead to a deeper connection with your surroundings and a greater sense of self-awareness. There is a lot of talk these days on being mindful and present. When you practice gratitude, you are fully present in the moment. When you’re mindful of the good things in your life, you become more aware of the here and now, which can reduce rumination on past regrets or worries about the future. When the old ghosts decide to pay you a visit and your mind drifts to the “if onlyies” or the “I should have’s, remember one thing you are grateful for right now: in this moment. The ghosts of your past cannot infiltrate your present when you are grateful in this moment.

Your gratefulness practice incorporates a focus on the positive. You focus on the positive aspects of your life no matter how small they are. By regularly acknowledging and appreciating these positive elements, your mindset gradually shifts away from dwelling on negativity and what you lack. Gratitude helps you re-frame negative thoughts and experiences. Instead of dwelling on problems or setbacks, you learn to find silver linings or lessons in difficult situations. This re-framing can lead to a more optimistic mindset.

A grateful mindset can enhance your problem-solving abilities. It allows you to approach challenges with a more open and creative mindset, as you’re less likely to be overwhelmed by negative thinking.

Gratitude can help you recognize the abundance in your life, even in moments of scarcity. This shift from a mindset of scarcity to one of abundance can lead to greater satisfaction and contentment. Gratitude can bring about numerous blessings and positive changes in your life. You will recognize the blessings as they appear because you have cultivated a positive mindset and the quick response of gratitude in your everyday life.

Neglecting a gratefulness practice can have several negative impacts on your mindset and overall well-being. Without regular acknowledgment of the positive aspects of your life, your mindset may become more focused on negativity. You may dwell on problems, setbacks, and what you perceive as lacking. When you don’t actively shift your focus away from worries and anxieties, stress can accumulate.

Neglecting gratitude may lead to an increase in symptoms of depression and anxiety, as you’re less likely to experience positive emotions. Gratitude can help regulate emotions. Without it, you may struggle more with emotional imbalances, experiencing heightened negativity and frustration. Neglecting gratitude can diminish your self-esteem and self-confidence. You may focus more on your perceived shortcomings rather than your strengths.

A lack of gratitude can limit your problem-solving abilities. You may become more closed off to creative solutions and less open to exploring opportunities.

Gratitude often inspires motivation and goal pursuit. Neglecting gratitude may result in reduced motivation to work towards your objectives.

Gratitude encourages self-awareness and personal growth. When you neglect it, you may miss opportunities for self-improvement.

To practice gratitude and change your mindset, consider starting a gratitude journal, where you write down what you are thankful for each day. There are online journals you can access. I find this one to be quite good. https://grateful.org/practice/private-gratitude-journal/ 

You can also purchase gratitude journals on Amazon, https://amzn.to/3RUghIm or your favorite bookstore. It does not have to be fancy. You do have to commit to taking 5 minutes a day to write down what you are grateful for.

You can also take moments of reflection to express gratitude in your own way. Over time, this practice can become a powerful tool for personal development and healing. This one habit can change your life.

Additionally, a grateful attitude can inspire and uplift those around you, creating a more supportive and healing environment. As you explore and deepen your gratitude practice, you’re likely to discover even more blessings and positive changes in your life. It’s a practice that has the potential to transform not only your mindset but also your overall well-being.

Personal Practices
Featured

Meditate to Feel Great

Written by Judy Johnston

Meditation has become common practice to many people. The idea of becoming mindful, is sort of funny if we think on the word. Mind full, so clear your mind of thoughts. Then shouldn’t it be called Mind Empty. Mind Flush. Mind blank?

But seriously, folks.

The purpose of meditation is to cause the body and mind to become calm.  Calm the breath. To do so,

breath deep,

and hold for a count of 2,

exhale.

Pause at the exhale for a count of 2,

 then inhale again.   

You can practice this simple method called Square Breathing anywhere. Slowly increase the count from 2 to 4 then to 6. It may take time to be able to hold the exhale until the count of 6.  This is a practice, so as you practice you will get better at it. Increasing the amount of air thus oxygen to the brain and the body will exercise the lower part of the lungs bringing more oxygen to the blood stream.  Most people are shallow breathers and only use about half of their lung capacity.

Your lungs occupy about half of your chest. They are big. They expand to your back.  Try this, inhale, hold your breath, then breathe in a little more. Usually, you can add a bit more air. Slowly exhale. As you exhale you can relax your jaw and make a sound.  Awwwww.  or Ohmmm.  Feel the vibration in your chest, lips, and face.  

They are many different ways to meditate.

Walking outdoors is my favorite way to calm my brain. The fresh air, the sounds of nature, the sunshine, even the rain, all bring my attention into the present moment.

Prayer.  Many cultures have repetitive words, phrases, chants, or songs.  The rosary, prayer beads, mala beads give a physical touch as one chants, prays, or speak the words to God. This too calms the mind and relaxes the body. This too is a way of letting go; letting go of the angst, the worry, the anxiety. “Be still and know that I am God.”  Psalm 46.10 NIV.

When I perform Purebioenergy Healing Therapy, I feel tremendous joy. I usually end up singing. It is a peaceful place to be.

Today I want to share a guided meditation.

Read this first to the end, then close your eyes and imagine yourself in this scenario. Another possibility is to record this into your phone and play it back at any time.

Picture yourself by the ocean. Feel the soft warm sand under your feet. Spread your toes into the sand. Do you feel a piece of coral, or just the silkiness of the tiny grains of sand?

Feel your calve muscles relax. The warmth of the sun caresses them.

Hear the sound of the waves gently flowing onto the shore. Then rolling out again to the sea.

Choose to touch the water with your fingers, it is cool but inviting.

Sit down and feel your thighs, legs and buttocks relax.

Stretch out your arms to the sky.

Be aware of the deep blue of the sky, the fluffy white clouds.

Lift your chest and inhale deeply. That fresh salt air fills your lungs.

Exhale and let go any worry or strain.

Inhale again, let your body roll back onto the soft sand.

Your back is supported by the earth. The sand supports you.

Your shoulders relax,

Breathe in again.

Exhale.

Feel your neck muscles release.

Your jaw is open.

Inhale, Exhale, and sigh aaawww. All is well.

The gentle breeze caresses you.

The sound of the waves brings a rhythm of calm. All is well.

Relax your face. Lift your eyebrows high, then let them fall. All is calm.

With your eyes closed, look to the centre of your forehead.

See the colour that is there.

Feel the warmth on your face.

Smell the sea air.

Breathe in.

Let a feeling of love fill your body as you melt into the warmth of the sand.

It is good. All is well.

Rest.

Inhale deeply.

In this moment all is well.

Feel it.

When you are ready, slowly open your eyes. Gently come back bringing that beautiful sense of peace, tranquility, and love with you.

In this moment, all is well.

Personal Practices
Featured

RESISTANCE TO PERSISTENCE TO PEACE

When something is challenging, difficult or an effort, our first reaction is often to resist.

We may complain, dare I say whine.  We may think of ways or hows to get out of it. The stronger we feel we don’t want to do it, whatever it is, the stronger the resistance in us becomes.

We think.  We worry.  We run the  “What Ifs” in our minds.  

What if I don’t like this new change?  What if I can’t do it?  What if people won’t like me if I make this change?

There is a law in physics that says ” An object at rest, remains at rest unless acted upon by an external force.”

We too “remain at rest”.  Not that we are lazy.  We are just convinced that we are comfortable.  We may say  “That is just how things are. I can’t do anything about it”.

 We are resistant to change.

What motivates one to change?  The desire for the new result, must be greater, than the desire to remain in the pain.  Sometimes, we don’t even see the pain, we are causing to ourselves, or to others because we are simply oblivious to it.  It has become such a part of our belief system, we persist in the perspective.

One may say  ” I am how I am.” , “This is the cross that I bear”.  I will never…lose weight, be able to do that {whatever the “that” is}.  I need my glass of wine every night.  I need my coffee every morning.  I can’t do math. I am not technical.  I am not musical.  I am too old, too tired, too young, too busy, too sad. I can’t.

We all have problems, issues, habits.  Good and bad habits.  We all need improvement.  So how do we overcome the inertia?  How do we address this resistance that is embedded in our thought pattern?  How do we avoid this procrastination station, and just do it!

Wayne Dwyer used to say “Change your thoughts, Change your life.”  That is true.  Your thoughts create your actions, your action creates a habit, your habits becomes your life.  But how do I change my thoughts? To change my habits, to change my life?

Here are a few suggestions on how:   

1.  Become aware of our your thoughts.

The average person has approximately 6,000 thoughts per day.  According to research at Queen’s University, based on data from MRI brain scans of volunteers, a thought every 9 seconds.  So how do we herd these random cats running around in our brain?   Pause.  Breathe.  Ask yourself, what was I just thinking?  

Is that true? By the way, your thoughts are not you. You are the one thinking the thoughts.

Most thought of worry, self criticism, judgement of self or others, are not true. There are imprinted beliefs that re-circulate in our heads, and they are totally false.

By the age of 7, many of our beliefs about ourselves are established.  Who influenced your thinking and beliefs at that time?

I personally had a critical belief that when I tried something for the first time and failed at it. My mind would shout at me. “OH Judy, You are Such an Idiot”

Where did that come from?  A conversation with my sister confirmed she too held that belief.  It is not true.  Yet there it was.  Once I recognize it, I can change it.

Forgive them.  Forgive yourself. Send only love to yourself and others.

2.  If you want to go on a road trip to a specific destination, you will need a map. Directions on which roads will take you there. If we want to be different, we have to do different. You cannot keep taking the same road, and expect to get to a different destination.  If you want to have strong muscles, you will need to exercise and strengthen those muscles.  Thoughts are no different.  When you catch yourself, going down the path of self-sabotage, stop.  That is a dead end road.  It hurts you and your potential.

You are the driver on this road trip. Stop. Find the thought path that serves you, and take that path. Use your affirmations – see Rose’s article. Choose to change your direction. Be willing to change. Make your GPS – Good Progresses Success.  You don’t need perfection. You want progress. Good is good enough.

3. It is beneficial and a lot more fun to have a travel buddy.  You are not alone.  This is a common belief in those who have experienced a trauma.  Ask for help.

I have experienced this personally numerous times.  When you need help, ask for help.  No one can be expected to know everything.  Often a different perspective, helps us to see a new way to our desired result.  Another’s expertise may be just the thing to help you achieve your goal or desired result. We are here to help each other. Thank them.   Then when someone asks you for help, you too benefit by helping.  If there is not a person in the moment, ask for help out loud to God., The Universe, Source, that which you call to in spirit. Ask and you will receive.  

4.  Be curious about how our thoughts are influenced by the gut biome.  Food affects our mood. It impacts our energy level, our hormones, our drive. Try eating clean, as in no preservatives, processed food, or sugar;  then observe what happens to your thought processes.  Your biofield contains the information of wellness. Seek and you will find ways to eat, live and be resilient.

5. Take the first step.  In September, I was at Greystone Retreat House and Rentals. I was trying to get down into the waters of Georgian Bay.  In this area, there were rocks, large and small that had to be traversed to get to the water.  As I was stepping on them, it came to me like a revelation:  I had to take the first step.  Step onto that rock, then test out, and find the next rock to step onto.  I couldn’t see the path down to the water, until I was actually on those rocks, then the next step would appear. I step out, then climb, step or stretch to the next one.  My lesson was this.  Take that first step. Trust yourself and know the next step will be there.  

6. Peace is within you.  When you need to make a decision, write out your objective, note your resistance, {resist stance}, list your options, ask for counsel if needed, and when you have the answer that brings you peace, trust it.  We all have choices to make daily.  You can do this.  A change may do you good.

Personal Practices
Featured

A STORY OF ACCEPTANCE

Once upon a time, in a small town nestled between rolling hills, there lived a woman named Emily. Emily had faced a series of challenging and traumatic events in her life. She had endured the loss of a loved one, a painful divorce, and a career setback. Each of these experiences had left a mark on her heart, and for a long time, she carried the weight of these burdens with her.

Emily’s journey towards acceptance began one crisp autumn day when she decided to visit a local park. As she strolled along the winding paths, she came across a serene pond. The water’s surface was like a mirror, reflecting the vibrant colors of the changing leaves above. Emily paused, taking in the beauty of nature around her.

It was in this moment of stillness that Emily realized she had been carrying the heavy baggage of her past for far too long.  She had been clinging to the pain, anger, and regret, allowing them to shape her present and overshadow her future. She understood that it was time to start the process of acceptance.

Over the coming months, Emily embarked on a journey of self-discovery and healing. She began by seeking the guidance of a therapist who specialized in trauma recovery. In their sessions, Emily learned to acknowledge her pain and emotions without judgment. She found the strength to open up about her past and to confront the deep wounds that had been festering for years.

Acceptance for Emily meant embracing her past, recognizing that these experiences were a part of her story, but not the entirety of it. She forgave herself for the mistakes she believed she had made and forgave those who had hurt her. It was a liberating experience, like shedding a heavy coat she had worn for too long.

Emily also discovered the power of mindfulness and meditation. These practices helped her stay grounded in the present moment and prevented her from getting lost in the labyrinth of painful memories. She learned to breathe through difficult emotions, allowing them to flow through her rather than consume her.

As Emily continued her journey of acceptance, she also reached out to her friends and family. She found the courage to share her feelings and experiences with them. To her surprise, she received an outpouring of love and support. Her loved ones embraced her vulnerability and offered their empathy and encouragement.

With time, Emily began to see changes in her life. She pursued new hobbies, rekindled old passions, and even considered a career change that had always been a dream. She realized that acceptance had given her the freedom to envision a brighter future, unburdened by the weight of her past.

One day, while visiting the same park where her journey had begun, Emily looked out over the pond. The leaves had changed color once again, and the water still reflected the beauty of the world around it. She couldn’t help but smile, for she had come to understand that acceptance was not the end of her story but the beginning of a new chapter—one filled with hope, resilience, and the promise of a life lived with authenticity and purpose.

Emily’s story serves as a reminder that acceptance is a transformative process that can lead to healing and personal growth. It allowed her to let go of the past and embrace the beauty of the present, and in the process, she discovered the strength to shape her own destiny.

Personal Practices
Featured

ACCEPTANCE

In my last article titled, Let It Go I talked about the importance of, and how to release and relinquish something that is causing you emotional distress and holding you back. Today I reveal ACCEPTANCE. You may be thinking, “Wait a minute! We can’t do both!”. Well, yes, we can. Acceptance and letting go are not opposing forces but rather complementary aspects of the healing journey. Acceptance provides the understanding and self-awareness needed to move forward, while letting go is the active process of releasing the emotional weight of trauma and embracing positive change. Together, they create a path towards greater peace, resilience, and well-being.

Acceptance is a fundamental aspect of personal development and healing. When a woman experiences trauma in her life there comes a point where acceptance needs to happen. Acceptance plays a crucial role in the healing journey, especially for women who have experienced trauma. It can be a challenging yet transformative process.

Acceptance, in this context, can take several forms:

  1. Self-Acceptance: One of the first steps is often accepting yourself as a survivor and acknowledging the emotions and scars that come with trauma. This involves recognizing that it’s okay to feel the way you do and that you are not defined by your past experiences.
  2. Acceptance of the Past: Coming to terms with the events that led to the trauma can be incredibly difficult. It involves re-framing the narrative and understanding that the trauma is something that happened to you, not something you caused or deserved.
  3. Acceptance of Feelings: Trauma can bring up a wide range of emotions, including anger, guilt, and shame. Accepting these feelings without judgment is a significant step towards healing. Emotions are valid reactions to what you’ve been through.
  4. Acceptance of Support: It’s important to accept and seek support from friends, family, or professionals. Often, women who have experienced trauma isolate themselves, feeling that they should be strong and can handle it alone. Accepting help can be a powerful step towards healing. We are never meant to handle anything alone. We were created for community, not isolation.
  5. Acceptance of Healing as a Process: Healing from trauma is not linear, and it’s important to accept that there will be ups and downs. It’s not about “getting over” the trauma but learning to live with it and thrive despite it.
  6. Acceptance of Growth: Trauma can lead to personal growth and resilience. It’s about recognizing that you can emerge from it stronger and be a more compassionate person.
  7. Acceptance of Boundaries: Setting and enforcing boundaries is a crucial part of healing and living. Learning to say no when you need to and yes when it serves you is an act of self-acceptance, self-care, and self-love.
  8. Acceptance of Future Possibilities: Ultimately, acceptance can open the door to envisioning a future where you are not defined by your trauma. It’s about discovering who you truly are and what you want for your life beyond the pain of the past.

Ignoring acceptance in the process of healing from trauma can have several significant consequences:

  1. Stagnation in Healing: Without acceptance, individuals may remain stuck in a cycle of denial, avoidance, or suppression of their feelings and experiences. This can prevent them from making progress in their healing journey.
  2. Persistent Emotional Pain: Unresolved trauma can lead to ongoing emotional pain, including anxiety, depression, and flashbacks. Ignoring acceptance can contribute to the persistence of these painful emotions.
  3. Physical Health Consequences: Unresolved trauma can also manifest as physical health issues, such as chronic pain, sleep disturbances, and even autoimmune disorders. Ignoring acceptance may aggravate these physical symptoms.
  4. Strained Relationships: Trauma affects not only the individual but also their relationships with others. Avoiding acceptance may lead to difficulties in connecting with and trusting others, which can strain relationships and social support networks.
  5. Recurring Triggers: Trauma triggers can continue to resurface if acceptance is not addressed. These triggers can be emotionally distressing and disruptive to daily life.
  6. Escalating Coping Mechanisms: Some individuals may turn to unhealthy coping mechanisms like substance abuse or self-harm to numb or avoid their trauma. Ignoring acceptance can perpetuate these destructive behaviors.
  7. Identity Crisis: Without acceptance, there may be a constant struggle with self-identity and self-worth. This can lead to feelings of confusion and a lack of direction in life.
  8. Increased Risk of Re-traumatization: Failing to acknowledge and accept the trauma can make individuals more vulnerable to re-traumatization, as they may not have developed healthy coping strategies or boundaries.
  9. Long-Term Impact on Mental Health: Unresolved trauma can have a long-term impact on mental health, potentially leading to more severe mental health conditions, such as post-traumatic stress disorder (PTSD).

In essence, ignoring acceptance can prolong the negative effects of trauma and hinder an individual’s ability to lead a fulfilling and emotionally healthy life. It’s an essential step in the healing process to acknowledge what has happened and work through the associated emotions and experiences. This can lead to a more profound sense of self-awareness, resilience, and overall well-being.

The acceptance process is deeply personal and varies from person to person. There are, however, some general steps and strategies that can guide individuals on their journey toward acceptance. Pick and choose what you want to explore.

  1. Self-Awareness: Begin by taking time to reflect on your experiences and emotions. Self-awareness is a crucial first step in the acceptance process. Journaling or talking to a therapist can be helpful in this regard.
  2. Educate Yourself: Learn about trauma, its effects, and the healing process. Understanding the psychological and physiological aspects of trauma can help you make sense of your experiences.
  3. Seek Support: Reach out to a therapist, counselor, or support group specializing in trauma. Professional guidance can provide you with tools and strategies to navigate the acceptance process effectively. Supporting you on your journey to healing is the reason Wounded Women Rising exists. Join our Facebook group and join the conversation.
  4. Practice Mindfulness: Mindfulness techniques, such as meditation and deep breathing, can help you stay present and grounded as you confront difficult emotions related to the trauma.
  5. Express Emotions: Give yourself permission to feel and express your emotions, whether it’s through talking, writing, art, or other creative outlets. Emotions are a natural part of your healing process.
  6. Challenge Self-Blame: Many survivors of trauma blame themselves. It’s essential to recognize that you are not at fault for what happened to you and to challenge any self-blame or guilt.
  7. Set Boundaries: Establishing boundaries is crucial for self-care. Learning to say no when necessary and creating a safe space for yourself fosters acceptance and healing.
  8. Forgiveness: Forgiveness doesn’t necessarily mean condoning what happened; it means letting go of the anger and resentment that can be barriers to acceptance. Forgiveness can be a powerful step in the healing process. We will investigate forgiveness in future blog posts. In the meantime, check out our post on Forgiving Myself.
  9. Connect with Supportive Relationships: Surround yourself with friends and family who are understanding and supportive. Social support can make a meaningful difference in the acceptance process.
  10. Self-Compassion: Treat yourself with the same kindness and compassion that you would offer to a friend. Self-compassion can help counter negative self-judgment.
  11. Focus on the Present and Future: While it’s essential to acknowledge the past, don’t let it define your entire identity. Focus on your goals, aspirations, and the future you want to create for yourself.
  12. Professional Help: Depending on the severity of the trauma, professional therapeutic interventions such as Pure Bioenergy Healing are especially beneficial.
  13. Self-Care: Prioritize self-care practices that nourish your physical and emotional well-being. This can include exercise, a balanced diet, adequate sleep, and engaging in activities you enjoy.

Once you have reached a place of acceptance, it can profoundly transform your experience of life. Acceptance opens up the door to a more positive and fulfilling life in several ways:

  1. Emotional Freedom: Acceptance allows individuals to let go of the intense emotional baggage that often accompanies trauma. This emotional freedom can lead to a greater sense of peace and contentment.
  2. Joy and Gratitude: Acceptance can shift the focus from what’s been lost to what remains and what can be gained. This shift often leads to increased feelings of joy and gratitude.
  3. Self-Awareness: Acceptance often involves self-reflection. This self-awareness can help individuals understand their triggers, needs, and values, leading to more authentic and purpose-driven lives. Self-awareness produces self-compassion. It’s easier to take care of oneself when you genuinely believe you deserve it.
  4. Enhanced Relationships: When you accept your own experiences and emotions, it becomes easier to connect with and support others. Your relationships may become more genuine and empathetic.
  5. Increased Resilience: Acceptance is a sign of resilience. It means you’ve faced adversity and grown stronger because of it. This resilience can help you navigate future challenges with greater confidence.
  6. Mindfulness and Presence: Acceptance encourages living in the present moment rather than dwelling on the past or worrying about the future. This mindfulness can lead to a richer, more meaningful life.
  7. Creativity and Expression: Acceptance can unlock creativity and self-expression. Many individuals find solace and meaning in creative pursuits like art, music, or writing.
  8. A Sense of Purpose: As individuals gain clarity about their values and priorities, they often discover a deeper sense of purpose in life. They may feel compelled to make a positive impact on the world.
  9. Spiritual Growth: For some, the acceptance process leads to spiritual growth and a deeper connection to their inner selves or to a higher power.
  10. Healthy Coping Strategies: With acceptance comes the development of healthier coping strategies, which can replace destructive habits and addictions.
  11. Community and Support: Many individuals who have embraced acceptance become advocates or supporters for others who are on a similar journey, fostering a sense of community and purpose.

Life will continue to present challenges, but individuals who have integrated acceptance into their lives are often better equipped to face these challenges with resilience and a more positive outlook. Ultimately, the experience of life after acceptance can be marked by a greater sense of wholeness, authenticity, and well-being. It’s about embracing all facets of oneself and using that acceptance as a foundation for growth and fulfillment.

Healing Practices
Featured

LET IT GO

I used to bristle at the words “let it go”. I often felt like people used this term as a platitude, something to say when they didn’t have an answer and didn’t want to talk to me about my issues. Saying “let it go” got them off the hook of getting involved in my life – even if it was just for the current circumstances I found myself in.

Many years ago when I slammed into menopause, I struggled with insomnia. I found that a lack of sleep altered who I was, how I thought, what I thought and how I expressed myself. At that time, I attended the women’s bible study at the church I attended. I do not remember what we were studying, but I do remember the conversation circled around “letting go and letting God”. I do remember asking the question, “How do you do that?” There was a bit of discussion but no answers on how to let it go. So, true to form I kept asking the same question. I got under the skin of some of the women. They would quote bible verses that had no meaning to the topic at hand. They would say, “Just let it go.” Our group leader was annoyed at the discussion and cut us off – abruptly. I sat there and stewed about it. I did not get an answer.

After class, two of the women waited for me outside of the church. I thought they were having a conversation amongst themselves. Little did I know they were waiting for me. These two women kept repeating, “Just let it go. God will handle it.”  Well, at that time I did not perceive God working in my life and He certainly was not helping with my insomnia. I left that bible study very angry. I was angry because I did not get an answer and angry because I was dismissed by the leader and other members of the group. It wasn’t until I arrived home and had a chance to think about the phrase, “let it go” that I realized that it was used more as a dismissal than anything helpful.  I have since learned that “letting it go” is a form of self love. How? Let me explain.

“Letting it go” is a phrase often used to describe the process of releasing or relinquishing something that is causing emotional distress or holding you back. It is about allowing yourself to move on from past experiences, negative emotions, or even physical possessions that no longer serve you in a positive way.

In the context of personal development and healing, “letting it go” can be a powerful concept. It means recognizing and acknowledging the emotions, thoughts, or traumas that may be weighing you down and then consciously deciding to release their grip on your life. It’s not about forgetting or denying what happened but rather choosing not to let it continue to negatively affect your present and future.

This process can involve various techniques such as mindfulness, therapy, journaling, or even talking with supportive friends or professionals. It’s about finding healthy ways to process and cope with difficult experiences and emotions so that you can move forward with a sense of self-awareness, self-confidence, and healing. Ultimately, “letting it go” is about freeing yourself from the burdens of the past so that you can fully embrace the present and create a better future for yourself. It’s a journey towards self-discovery and personal growth, an act of self-love.

Women, like anyone else, can find it difficult to “let it go” for a variety of reasons, especially after experiencing trauma or challenging life situations. It’s important to note that this difficulty is not limited to a specific gender but can be experienced by anyone. Here are some factors that can make it a challenge:

  1. Emotional Attachment: Women have strong emotional attachments to past experiences or relationships. These attachments can make it hard to move on because the memories are intertwined with deep emotions.
  2. Societal Expectations: Societal norms and expectations can sometimes place additional pressure on women to be caregivers, nurturers, and maintain relationships. This can make it challenging for some women to “let it go” because they may feel a sense of responsibility or guilt.
  3. Lack of Support: Having a support system is crucial for healing and letting go. Women who lack a support network may find it more challenging to process and release their emotions and experiences.
  4. Self-Worth and Confidence: Trauma or difficult experiences can erode a person’s self-worth and confidence, which can make it difficult to believe they deserve to let go and move forward.
  5. Fear of Repeating Patterns: Some women may fear that by letting go, they are setting themselves up to repeat past mistakes or enter similar harmful situations. This fear of the unknown can be a significant barrier.
  6. Coping Mechanisms: People often develop coping mechanisms, which might not be healthy, to deal with trauma. These coping mechanisms can become ingrained habits, making it difficult to let go because they’ve become a familiar way of dealing with pain or stress.
  7. Cultural and Family Influences: Cultural and family values can also play a role. Some cultures may place a strong emphasis on preserving family or relationship dynamics, even if they are unhealthy.
  8. Complexity of Trauma: Trauma can be extremely complex and deeply rooted. It may take time and professional assistance to unravel and address the layers of trauma and its effects.

It is essential to recognize that the process of “letting it go” is highly individualized. What works for one person may not work for another, and there’s no set timeline for healing. The key is to provide a safe and supportive environment for individuals to explore their experiences, emotions, and healing journey at their own pace. Here, at Wounded Women Rising, our goal is to provide you with the safe and supportive environment to grow and experience healing at the deepest level.

There are several steps that can be taken to “let it go” and begin the process of healing and moving forward. This is your “How To” list. Keep in mind that these steps can be customized to individual needs and circumstances. Pick and choose which steps you would like to introduce into your life. You do not have to do all of them. Here’s a general framework:

Self-Awareness and Acceptance:

Begin by acknowledging and accepting your feelings, whether they are related to trauma, past experiences, or negative emotions. Recognize that it’s okay to feel what you feel.

Seek Professional Help:

Consider working with a therapist, counselor, or trauma specialist. They can provide guidance, support, and specific therapeutic techniques to help you process and heal from trauma.

Mindfulness and Meditation:

Practicing mindfulness and meditation can help you stay present and reduce the impact of intrusive thoughts and emotions. It can also aid in self-awareness and emotional regulation.

Journaling:

Keeping a journal can be a powerful tool for self-reflection and emotional expression. Write about your thoughts, feelings, and experiences. This can help you gain insights and release pent-up emotions. Writing about your feelings and experiences can greatly increase the speed of your healing. Scientific evidence says so.

Express Emotions:

Find healthy outlets for expressing your emotions. This might include talking to a trusted friend, engaging in creative activities like art or music, or participating in support groups.

Forgiveness:

Work on forgiving yourself and others involved in the traumatic or difficult experiences. Forgiveness is a process that can lead to emotional freedom. Remember that forgiveness begins with willing to be willing to forgive.

Self-Care:

Prioritize self-care practices that nurture your physical, emotional, and mental well-being. This can include regular exercise, a balanced diet, adequate sleep, and relaxation techniques.

Set Boundaries:

Learn to set healthy boundaries to protect yourself from further harm and to create a safe environment for your healing process.

Educate Yourself:

Educate yourself about trauma and its effects. Understanding the science behind trauma can help demystify your experiences and normalize your feelings.

Support Network:

Surround yourself with a supportive network of friends and family who can provide emotional support and encouragement. Consider joining support groups with individuals who have similar experiences.

Positive Affirmations:

Practice positive affirmations to boost self-confidence and self-worth. Replacing negative self-talk with affirmations can be transformative. Be aware of how you speak to yourself. Use kind and loving words with yourself.

Professional Growth:

Invest in your personal development and growth. This can include setting and pursuing career goals, acquiring new skills, or exploring new interests. These practices build self-confidence and self-esteem.

Patience and Self-Compassion:

Understand that healing is a journey, and it may have its ups and downs. Be patient with yourself and practice self-compassion, especially during difficult moments.

Gradual Exposure:

If you’re dealing with specific phobias or anxieties related to trauma, consider gradual exposure therapy with a trained therapist to help desensitize those triggers.

Celebrate Progress:

Celebrate small victories along the way. Recognize and honor your progress, no matter how incremental it may seem.

Remember that the journey of letting go and healing is unique to each individual. It’s essential to find the strategies and approaches that work best for you. Seeking professional guidance and support from others who have been there and walked the journey to healing can be a crucial part of this process.

When you “let it go” you can expect several positive changes and transformations in your life. While the specific outcomes will vary from person to person, here are some general expectations:

Emotional Freedom:

Letting go allows you to release pent-up emotions, resentment, anger, or sadness. As a result, you’ll experience emotional freedom and relief from the weight of these negative feelings.

Increased Self-Awareness:

As you work through your past and let go of what no longer serves you, you’ll gain a deeper understanding of yourself. This self-awareness can be a powerful tool for personal growth and making better choices.

Improved Mental Health:

Letting go of trauma and negative experiences can lead to improved mental health. You’ll likely experience reduced anxiety, depression, and overall better psychological well-being.

Enhanced Self-Confidence:

As you heal and gain self-awareness, your self-confidence will naturally increase. You’ll believe in your ability to handle challenges and make positive decisions.

Better Relationships:

Letting go often involves forgiving yourself and others. This forgiveness can lead to healthier relationships as you release grudges and foster more empathetic and compassionate connections with others.

Greater Resilience:

Dealing with and letting go of difficult experiences builds resilience. You’ll be better equipped to face future challenges with a more resilient mindset.

Physical Well-Being:

Emotional healing can have a positive impact on physical health. Reduced stress and emotional baggage can lead to better sleep, improved immune function, and overall physical well-being.

Clarity of Goals and Priorities:

Letting go often involves reevaluating your life’s priorities and goals. You’ll gain clarity on what truly matters to you, which can guide you in making more purposeful decisions.

Opportunities for Growth:

Letting go opens up space for personal growth and new opportunities. You’ll be more open to trying new things, stepping out of your comfort zone, and pursuing your passions.

Happiness and Contentment:

Ultimately, the goal of letting go is to find happiness and contentment in your life. You’ll be better equipped to enjoy the present moment and look forward to the future with optimism.

It’s important to remember that the process of letting go is not a one-time event but an ongoing journey. Healing and personal growth take time, patience, and self-compassion. There may still be challenges and setbacks along the way, but with the right support and strategies, you can continue to move forward toward a more fulfilling and authentic life.