Hello.
I'm glad you're here.
I know you are hurting right now.
I know every cell in your body wants relief,
Wants to text,
Call,
Reach for something,
Numb or escape.
I know this feels unbearable.
I'm here with you.
First,
Are you safe right now?
If you are driving,
Pull over somewhere.
Put the car in park and turn it off.
If you are safe where you are,
Stay with me.
You don't have to be still.
You don't have to be calm.
Let's just work together to calm your nervous system.
Your body is in fight or flight.
Your heart may be racing.
Your chest may feel tight.
You may feel restless or on edge.
You are not broken.
Your nervous system is responding to a perceived threat.
This time,
We are not running toward the thing that hurts us.
We are going to move this activation through your body.
I'll guide you through a few exercises.
First,
Let's shake.
Stand up if you can.
Shake your hands.
Shake your arms.
Shake your whole body.
Let your jaw go loose.
Let your body move however it wants.
Shake for 60 seconds.
I'll wait.
Let's start.
Good.
Keep going.
You're halfway through.
You're doing great.
Okay,
About 10 more seconds.
Shake,
Release.
Nice work.
Okay,
Now let's stomp.
Stomp your feet into the ground.
Feel the impact.
Feel your weight.
Let's do this 10 times.
Strong,
Deliberate.
Go ahead.
You are here.
You are solid.
Nice.
Okay,
Next,
Let's breathe with sound.
If you can,
Take a comfortable seat.
If not,
You can do this exercise standing up.
You'll inhale through your nose for 4 seconds.
Hold for 4.
Exhale with a hum like this,
For 4 seconds.
Release the remainder of your breath for 3 seconds and hold for 4 seconds before starting again.
I will do a quick demonstration right now.
Let the hum vibrate in your chest.
I'll count for you.
We'll do 4 sets.
You can do this.
Let's start in 3,
2,
1.
Breathe in for 1,
2,
3,
4.
Hold,
2,
3,
4.
Hum,
2,
3,
4.
Release,
2,
3.
Hold,
2,
3,
4.
In,
2,
3,
4.
Hold,
2,
3,
4.
Hum,
2,
3,
4.
Release,
2,
3.
Hold,
2,
3,
4.
In,
2,
3,
4.
Hold,
2,
3,
4.
Hum,
2,
3,
4.
Release,
2,
3.
Hold,
2,
3,
4.
In,
2,
3,
4.
Hold,
2,
3,
4.
Hum,
2,
3,
4.
Release,
2,
3.
Hold,
2,
3,
4.
Good.
Now let's go back to your natural breath.
That vibration tells your nervous system,
I am here,
I am alive,
I have agency.
Now let's push.
Place both hands on a wall,
A counter,
Or a door.
If you don't have a flat space,
You can even push your palms together,
Or push on the tops of your thighs.
Now let's push with everything you have for 10 seconds.
Here we go.
Push.
Keep pushing.
Okay,
Rest.
We'll do this one more time.
Push.
You're halfway through.
Release.
Great.
This is your fight energy moving out of you and not toward the past.
Let's orient.
Slowly look around you and name three things out loud that you can see.
Great.
Now,
Say out loud,
I am in what location you are in.
It is whatever the date and time is,
And I am whatever your age is.
The past is not happening right now.
Let's do this together.
I am in,
It is,
And I am.
The past is not happening right now.
Place your hand on your heart.
Feel it beating.
Truly feel your heart beating.
That is yours.
Say it out loud.
I am not reaching for what hurt me.
I am staying with myself.
I choose myself in this moment.
The pull may still be there,
And that is okay.
Notice if anything has shifted even slightly.
Now,
Move for a few more minutes.
Walk,
Stretch,
Dance,
Drink cold water,
Splash your face with cold water.
You stayed.
You did not abandon yourself.
That's the work.
That's progress,
And you did it.
Be so proud of yourself.
