self awareness
self awareness

self awareness

Personal Practices
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Eyes on Healing: How Concentrated Focus Ignites the Path to Recovery

I have been having recurring thoughts on the subject of focus. It keeps coming up, multiple times a day. At first, I didn’t pay much attention, however, it kept coming up. I started paying attention. As a result, I have been doing some research on the subject of focus and the role it plays in the healing process. Each year I choose one word, one aspect of my own healing process to focus on. Because of the recurring thoughts and my research, this year my word is FOCUS.

I left my first marriage after years of physical, mental, and emotional abuse. Those first few years were very difficult. I spent a lot of time focusing on the injustices, the abuse against me, my fears, and the pain of my emotions. Every time I focused on the abuse and the battles, I suffered. I spent a lot of years suffering. I spent a lot of years confused and lost. I was one of the walking wounded.

It wasn’t until I began to focus on myself, discovering my strengths, desires and dreams that I stopped suffering. I began to live, all because my focus had changed.

Tony Robbins and other thought leaders often quote, “Where focus goes, energy flows.” We can all find the bad things in life; however, we can also find the good. We get to choose what we focus on. Do you want to focus on all that happened to you or do you want to focus on learning to thrive in spite of the trauma you’ve experienced?  We all have the ability to live a happy life. Focusing on what is good about you is a valuable place to start.

Elliott Connie, author of “The Solution Focused Brief Therapy Diamond” says that when a client focuses on the problem, the trauma, or the reason they reached out to him, they continue to suffer. There is no value in continuing to suffer. There is value in focusing on your best outcome, not a goal, but the outcome. What difference will your outcome make to your life?

Trauma often disrupts a person’s mental and emotional well-being, leading to feelings of confusion, anxiety, and a scattered mind. Focus, in the context of trauma healing is the intentional and concentrated attention directed towards the process of recovery. Focus involves mindfulness, defining your ideal outcomes, and the active reduction of distractions to create a conducive environment for healing.

Focus involves recognizing and nurturing the connection between the mind and body. Focus is about acknowledging the physical and emotional aspects of trauma and directing attention to activities or practices that promote holistic healing.

Distractions often hinder the healing process. We can become experts on personal distraction. Focusing on trauma healing means actively working to reduce and manage external and internal distractions. Any distraction can derail progress. A new relationship can derail your healing in a very big way. Focus also means maintaining a sense of presence and awareness even when facing challenges or triggers. It’s the ability to navigate difficult moments with a clear and intentional mindset.

Setting clear intentions is a key component of focus in trauma healing. This involves visualizing the desired outcome of the healing process and actively working towards that vision.

There is a definite mind-body connection connected to trauma. Focused attention on the mind-body connection is crucial to the healing process. Mindfulness practices are linked to reduced stress levels. When you concentrate on the present moment, it helps alleviate the physical and psychological impacts of stress, promoting a sense of calm. Focused attention fosters a strong mind-body connection. This connection empowers you to actively take part in your healing process, recognizing the interplay between emotional experiences and physical sensations.

Focused attention allows you to see and understand your emotions without judgment. Self-awareness is a key part of emotional regulation. Self-awareness enables you to respond to your feelings in a more controlled and constructive manner. You gain control over your emotions once again. What felt out of control is now manageable. Awareness is the key.

Focused attention encourages self-compassion by allowing you to approach your thoughts and emotions with kindness and understanding. This shift in perspective contributes to a more positive and nurturing relationship with yourself. The regular practice of focused attention techniques contributes to the development of resilience. Resilience equips you with tools to navigate challenges, bounce back from adversity, and cultivate a positive outlook on your healing journey. With focused attention your emotional well-being improves.  Emotional well-being can positively affect your social interactions. You may find yourself better equipped to connect with others, express your needs, and build supportive relationships.

Trauma often disrupts sleep patterns. Focused attention, especially in relaxation techniques like deep breathing or meditation, contribute to improved sleep quality. Healing techniques such as Pure Bioenergy Healing Therapy, that heal the body, mind and emotions are excellent therapies for better sleep patterns. Better sleep supports overall physical and emotional well-being. You can connect with Judy Johnston to book your Pure Bioenergy Healing Therapy session.

Have you tried mindful breathing? Let us take one minute to engage in a mindful breathing exercise. When you do a mindful breathing exercise throughout your day you are focusing your attention on one thing. This calms your nervous system, any anxiety or angst, and teaches you how to focus on one thing and only one thing. I am providing a one-minute video with beautiful music to get you started.

WATCH AND LISTEN

Another mindfulness exercise you can do is a body scan meditation. In a body scan meditation, you pay attention to each part of your body, starting from your toes and moving up to your head. Notice any sensations without judgment. This practice enhances body awareness and can help release tension. This is a 5-minute body scan meditation for you to try.

LAY DOWN AND LISTEN

If you like to walk, try mindful walking. Pay attention to the sensation of each step, the movement of your body, and the surrounding environment. Walking mindfully can help anchor you in the present moment. One of my loves is to mindfully walk through the bush, taking in the smells, the sights, the sounds, the feeling of the earth beneath my feet and the fresh air. Bookmark this meditation or download it to your phone, put on a pair of headphones and your comfortable walking shoes and head outside for a walk.

WALK AND LISTEN

Incorporate mindful movement practices into your routine. Activities like yoga, Tai Chi, or Qigong combine physical movement with breath awareness, promoting relaxation and flexibility.

YOGA FOR ANXIETY AND STRESS

TAI CHI

QIGONG

Cultivate a daily gratitude practice. Take a few moments each day to reflect on things you are grateful for. This practice shifts your focus towards the positive aspects of life, fostering a sense of appreciation. Journaling gratitude with a mindful approach involves seeing your day, your thoughts, and your emotions without judgment. Write down what you are grateful for. Take it a step further and write about your daily experiences, any aspirations you may have, and insights gained during the healing journey.

Be mindful and intentional about your use of technology. Take breaks from screens. Practice digital detoxification. Be mindful of the content you consume. Resist the urge to scroll mindlessly. At night, keep your phone in another room. If you use your phone as your alarm, set your phone on the other side of the room, out of reach or in the bathroom. Set the volume louder. You will hear it. You also have to get up to turn it off. Mindful technology use supports a healthier relationship with the digital world.

Remember that consistency is key when incorporating mindfulness practices into daily life. Start with small steps, gradually increasing the duration and variety of practices as they become integrated into your routine. The goal is to make mindfulness a natural part of your day, supplying ongoing support for your healing journey. These are just a few methods of mindfulness practices. Pick one to start. If you don’t like it move on to something else. This is your mindful practice. Make it as unique and beautiful as you are.

Focused healing requires concentrating on specific outcomes related to your recovery. This could involve setting intentions, naming areas that need attention, and working towards achieving milestones in your healing journey. This could include visualizing the life you want to have. Write down your dreams and desires. Do not judge what you write down. Do not try to figure out how you will achieve your dreams and desires. This practice is to develop your sense of self and open your heart up to possibilities. Keep your dreams and desires to yourself – at least for now. You do not want others to poop on your ideas. This is your healing journey. No one has any input into this journey but you. Judy and I are here to give you ideas and options. You decide how you want your healing journey to evolve.

In the tapestry of trauma healing, focus emerges as the guiding thread, weaving through the intricate patterns of recovery. Like a steady compass, intentional attention directs you towards the core of their healing journey, illuminating the path with clarity and purpose.

In the realm of mindfulness, the power of focused awareness becomes a transformative force, untangling the knots of emotional turmoil and grounding the mind in the present moment. Through practices that nurture this focus—be it mindful breathing, body scan meditations, or the intentional cultivation of gratitude—you not only control your healing but you also forge a profound connection between the realms of the physical and the emotional. With each deliberate breath, every step taken mindfully, and the conscious choice to navigate distractions, the importance of focus manifests as a catalyst for resilience and self-discovery. It is in this focused embrace of the present that the healing journey transcends mere recovery, evolving into a profound awakening where you confidently rediscover your essence and reclaim ownership of your narrative.

Healing Practices
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“From Shadows to Strength: A Guide to Self-Focus and Healing After Trauma”

Many women who have experienced trauma find it tough to focus on themselves. Trauma can often lead to a heightened sense of hyper-vigilance, where you are constantly accustomed to scanning for potential threats. This makes it difficult to turn your attention inward and prioritize self-care.

In the aftermath of trauma, you also struggle with feelings of guilt or shame, which further impede your ability to focus on yourself. The journey to healing often involves breaking down these barriers and nurturing a sense of self-worth and self-compassion.

Given how much of your energy was consumed serving the needs of others and protecting yourself and your loved ones, do you find the act of self-focus is a selfish effort?

Allow me to put this into perspective.  Self-focus is not selfish. Self-focus is a crucial aspect of healing. Acknowledging and meeting your own needs is essential for recovery. Self-focus is not only a right but a responsibility, especially in the context of trauma recovery.

I had a difficult time allowing myself to focus on anything other than my children after I was able to exit the difficult life in my first marriage. I shifted focus from walking on eggshells with my alcoholic husband to overprotecting my children and making sure they were functioning and had everything they needed. There was no time or room to focus on me. I was too exhausted emotionally, and physically. There came a day of reckoning. I was alone for the first time since leaving the marriage. I had no idea what to do with the time I had. My mind went crazy. I had crazy thoughts. I felt like a caged animal. I had thoughts that I could not make it on my own. I had thoughts that I should go back. I became scared and restless.

So, I did what any crazy woman would do and I sat down. I breathed deeply and considered the thoughts going through my head. Why would I go back into a situation where my life was threatened? What was there that was so important that I did not feel I could make it on my own? As my mother would say, “I had a good talk with myself.” I realized that if I was going to be a good mom, I needed to provide for my children. I could not do that if I went back to the situation where we were not safe.  I could not do that if I didn’t discover who I was. I needed a job with a steady income. I made a plan that day. Within a week I had a job. Shortly after that I started seeing a counsellor. I began a journey of self-discovery.

Through the years I still struggle at times with self-focus. Self-focus appears to be more selfish than self-discovery to me. I continue to learn and allow myself to focus on myself. When I take time for myself, I do the things I want to do. If that is nothing, then I do nothing. Nothing also serves a purpose. It allows for rest. I have not always made good choices but I have learned a lot of lessons. There have been setbacks. There have been times when I abandoned my journey. There have been times when I became obsessed with my journey. I have realized over the years that I have nothing to give anyone if I don’t know who I am and what I like and do not like. This knowing is a result of self-focus. The journey continues to this day.

It is absolutely necessary that you consider making self-focus a priority in your life. If there is one thing that can assist you in coming to the place where your trauma does not rule your life, self-focus is the key.  This is a really strong statement. But I believe it with all of my heart.

If making this decision seems too scary or you find yourself wanting to run for the door please stop. Stop and consider one way you can put the focus back on you. Was there a time in your life where you were confident and happy? Think about how you felt then. Would you like to feel that way again? There is a way to get to a good place in your life, a place where you like yourself again, even love yourself again.

Let us dig into a few ways you can begin your journey into self-focus. I am going to give you options in the following list. You do not have to take on all of the opportunities. Choose one. Only one. Try it out for 14 days. If you find yourself not following through with a 14-day discovery, it is possible the one you chose does not resonate with you. Choose another one.

Keep choosing until you find something you can stick with for 14 days. Sticking to something means you are not making excuses for not doing it. Do not justify or lie to yourself for not doing it. Be honest. I cannot stress the importance of consistency enough, as you focus on yourself. Commit to 14 days. You are worth it.

None of these options takes a long time to execute. Some are 10 minutes or less. Some are more of an awareness.

Mindfulness and Grounding Techniques

a. Practice deep breathing exercises to promote relaxation and grounding. https://www.youtube.com/watch?v=DbDoBzGY3vo This is a 5-minute mindful breathing exercise.

b. Mindfulness meditation helps you stay present in the moment. https://www.youtube.com/watch?v=ssss7V1_eyA This a 5-minute mindful meditation practice.

Self-Compassion Practices

a. Write yourself a kind and understanding letter. Acknowledge your struggles, then write down what you have learned about yourself through the struggle. How strong are you? Have you been able to ask for help? Extend understanding and love yourself in this letter.

b. Treat yourself with the same kindness and understanding as you would a close friend. You are deserving of this kindness and understanding.

Setting and Communicating Boundaries

a. Recognize that setting boundaries in relationships is healthy. Consider the book, Boundaries Where You End and I Begin: How to Recognize and Set Healthy Boundaries

b. Think about and decided what boundaries you need so you can indulge in self-focus.

c. Practice giving clear communication when expressing your needs and boundaries.

d. Practice saying NO. No is a full sentence. You do not have to justify your NO to anyone – at any time – for any reason.

Journal for Self-Reflection Write about positive experiences, personal strengths, and moments of self-discovery.

Engage in Creative Outlets Creative expressions like art, writing, or music are a means of self-discovery and emotional release. While engaging in these activities you are able to transcend your hurts and worries and immerse yourself in beauty.

Establish a Self-Care Routine

a. Consider warm baths or showers to relax your body.

b. Use aromatherapy or scented candles to create a calming atmosphere.

c. Consider a digital detox. Schedule a period of time with no technology to reduce information overload.

d. Limit your social media. Consider checking social media only at specific times of day.

e. Exercise – even if it is just a walk at lunch time.

f. Get outside. Raise your face to the sun. No sun? Raise your face to the sky. Breathe.

g. Spend some time in nature.

Gratitude Incorporate gratitude exercises into your life to shift your focus from the negative to the positive aspects of your life. My favorite exercise is a gratitude journal. A couple of minutes in the morning or before bed and my mind begins to focus on the positive things in life. Regularly acknowledging and expressing gratitude can contribute to a more positive mindset.

One of the exercises my coach told me about and I found very helpful, was identifying negative thoughts. Pay attention to your thoughts, especially the thoughts that are self-critical, defeatist, or overly negative. Keep a thought journal to record and analyze your thoughts associated with specific situations.

View your thoughts as separate from yourself. Instead of saying “I am a failure,” say “I am having the thought that I am a failure.” This helps create a mental distance from the negative thought.

Evaluate the evidence supporting and contradicting your negative thoughts. Ask questions like “What evidence do I have for this thought?” and “Is there any evidence against it?”

Generate alternative, more balanced interpretations of situations. Consider different perspectives and ask, “Is there another way to interpret this situation?”

Objectively evaluate your thoughts based on facts or assumptions. Ask questions like “Is there any concrete evidence supporting this thought?”

Challenge catastrophic and exaggerated beliefs about the severity of potential outcomes. Take a realistic evaluation of the likelihood and consequences of feared events.

Set small, achievable goals to build a sense of accomplishment and challenge negative self-perceptions. Celebrate your successes, no matter how small, to reinforce the positive events in your life. Every little thing you do can have a momentous effect on your future.

Self-focus is not selfish. Self-focus is a crucial aspect of healing. Acknowledging and meeting your own needs is essential for recovery. You can explore the idea of taking care of yourself. Not only is self-focus a right, it is also a responsibility, especially in the context of trauma recovery.

Emotions
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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!