Trigger Release Practice

This is a trigger release practice to clear triggers that come up. Anything that causes an uncomfortable or distressing internal emotional response is considered a "trigger." Triggers are indicators of unresolved issues within us that need to be resolved or healed. This exercise will help you clear triggers as they come up. Come with an open mind and open heart and you will learn to tap into the root of your triggers and to heal them. You will learn to release and replace the negative feelings with the things that were needed, but weren't received at those root situations, such as love, compassion, validation, nurturing, safety, etc. Much healing to you!

Transcript

So today's meditation is going to be around clearing triggers.

So triggers are anything that cause you to have an internal emotional reaction or response and that doesn't mean that we necessarily externally show this.

Some people externally get triggered and you can see that they're angry,

See that they're sad or mad or upset,

But some of us have gotten really really good at hiding our feelings and our anger,

Sadness,

Frustration,

You know,

Where we have gotten good at pushing it down and repressing it,

Which is good for self control,

But it's still a reaction within us that needs to be resolved.

So whenever you have gone through or are going through a situation that is triggering for you,

Meaning you feel these feelings rise up within you,

Even if you're pushing them down and not showing it outwardly,

You can feel it inside.

You feel this,

It's almost like a bubbling up of feelings to the surface,

Bubbling up of anger,

Sadness,

Fear,

Frustration,

Any or all of these shame,

Blame,

Guilt.

So as these things start rising up,

It's a sign or a sign that there's something within us that needs to be resolved and I'm gonna give you a little trick today,

A little meditation that may help you do that.

So first of all,

I want you to get comfortable in your seat or chair,

Wherever you are.

You can even lie down and do this.

Sometimes you may fall asleep with these meditations lying down,

So I think it's best to sit up just so you don't completely fall asleep,

But if so,

You need to rest and have a good nap.

So just get comfortable and let's begin to close our eyes down.

We're gonna start by kind of just resetting and centering and getting comfortable where we are,

Settling in,

And we're gonna take a really deep breath in our nose.

I want you to hold that for four seconds.

One,

Two,

Three,

Four,

And release.

Feeling yourself beginning to relax.

Take in another deep breath in your nose.

Holding that for one,

Two,

Three,

Four,

And release.

Fully exhaling and letting go.

I want to feel this wave of relaxation washing over you from your head all the way down to your toes.

Completely shifting the nervous system back into its calm,

Relaxed state.

We're gonna take in one more deep breath in just to fully relax the body and the mind.

Holding that for one,

Two,

Three,

Four,

And release.

Fully letting go.

Knowing that the more we relax,

The more we allow our subconscious mind to open,

Allowing ourselves to tune in and tap into whatever it is that we need to see or resolve or heal or harness even like our own courage and empowerment,

Our own sense of love and compassion.

It's a way to think of or allow it to just come to you.

The most recent time when you felt very triggered by something or someone could be something someone said,

Something someone did,

Something you saw that triggered something within that caused any unsettled feelings,

Possibly of anger,

Frustration,

Maybe even some sadness or fear.

The most recent time,

Allow this to come to you in your mind.

And allow yourself to feel for a moment those feelings that you felt during that time or situation or toward that person.

I'm gonna count from one to three and I want you to really allow those feelings to come up within you.

So one,

Allowing these feelings to really come up inside you within you just the same way that you felt whenever this particular situation or person happened or whatever that triggered you.

So two,

Allowing these feelings to get stronger and stronger within you,

Within your body,

Feeling them rise up.

Now three,

Feeling so strong within you,

These feelings and emotions during this time or situation toward this person,

Place,

Thing.

I want you to tune into where you feel that in your body.

Could be in your head,

Your heart,

Chest area,

Could be in your stomach,

Could be in your back,

Your arms,

Legs,

Could be in any or all of these places and just really tune into where you feel this in your body,

The stress and tension,

These locked up emotions.

I want you to really tune in to that place in your body and that feeling how exactly how you felt when those emotions and feelings came up when you were triggered.

I want you to allow yourself to just feel those for just a moment.

If there are tears that are bursting to get out,

Allow those to come out,

Allow those to flow up and flow out just as emotions are meant to be.

They're meant to be acknowledged and felt,

Therefore released and not held on to and pushed down.

Allow any sadness to come up,

Any fear,

Anger,

Whatever feelings are there.

Really feeling that within your body.

Trusting whatever comes up,

Trusting whatever your subconscious mind is showing you or telling you.

And now I'm gonna count backwards from five to one and when I get down to one you're gonna be at exactly the place you need to be to find the root cause of where these feelings came from.

So five going all the way back,

Back into your possibly even your childhood or even your adulthood,

Wherever you need to go from this place.

Four going all the way back to where this first began,

Where these feelings and same feelings,

Same emotions came up where they began.

Three all the way back,

Back into your past,

Distant or recent.

Two all the way back,

Back to where these feelings first began,

Where these emotions first began,

Whatever your subconscious mind is telling you and showing you.

Trust it.

One all the way back to where this first began.

I don't want you to just be there for just a moment in this time,

Place or situation where these same or similar feelings first began.

Notice how old you are.

Notice what's happening around you.

Notice who is around you or who is not around you.

Notice how you're feeling.

Tune in to whatever it is that part of you needed in that moment.

What did that part of you need in exactly that moment,

In that situation?

Did that part of you need nurturing or validation,

Acknowledgement?

Did that part of you need to feel connected or loved?

Did that part of you need compassion and understanding?

Did that part of you need to feel safe?

I don't want you to just imagine that you're giving that part of you whatever it is that you needed in that moment.

Whatever it is that you did not get and did not receive causing a place of lack,

Possibly a hole left open that needed to be filled.

I want you to give yourself whatever it is and tell yourself whatever you needed to hear in that moment.

Could be you are safe,

You are loved,

You are worthy,

It's not your fault,

You did nothing wrong,

You don't deserve this,

You are loved and nurtured and validated in all of your feelings and emotions.

Just imagine for a moment that you're giving that part of you whatever it needed that it did not get in that situation.

We want to anchor this in.

So I want you to put your hand over your heart for just a moment.

I want you to give a color to those things that you are receiving in,

Those validation moments,

Those affirmations,

That love,

Connection.

Give a color to this,

The good positive things that we're receiving to ourselves today.

I also want you to give a color to all the bad things that we're releasing.

So any feelings of fear,

Anger,

Guilt,

Frustration,

Shame,

Blame.

So give that negative stuff a color and as you breathe in,

I want you to breathe in that color of that good energy,

All those loving,

Connecting,

Nurturing things that we're breathing into ourselves and as you breathe out,

I want you to imagine that you're releasing all of the bad things and thoughts,

Self-sabotaging beliefs and behaviors that maybe you took on from this situation.

So breathe in,

Breathe out,

Breathe in,

Breathe out.

Continuing to do this for a few times,

Imagining you're breathing in that energy of love,

Connection,

All that stuff you needed that you didn't get,

That you're now filling yourself with and breathing out all of the negative things that you took on or internalized from that situation.

Continue to breathe in and out,

Breathing all the good stuff in and all the negative things out.

Doing that a few times and then I want you to imagine that there's a balloon in front of you.

Give that balloon a color and I want you to imagine that all of that negative energy that you breathed out is now flowing into this balloon,

Filling it up,

Filling it up,

Filling it up with all of that negative energy that was stored within you,

Those negative thoughts and beliefs of I'm not worthy,

I'm not good enough,

I don't measure up,

It's my fault,

I deserve this,

I don't fit in,

I'm not worthy,

I'm not good enough,

All of that is filling up this balloon now in front of you and just imagine that this balloon is floating away,

Floating into the universe,

Into the sky,

Floating farther and farther away,

Getting so small up in the air that you can barely even see it and knowing within your heart and soul that this energy is being transformed and completely transmuted into love and compassion out into the world.

That we're releasing all of that negative energy that you've been carrying and holding on to and we're releasing it out into the universe and it's being completely transformed into loving energy,

Sending love and compassion and forgiveness out into the world and this is how we transform energy within ourselves and within the world.

So thank you very much.

You can come back to this as many times as you need to and do this process as many times as you need to to kind of really anchor in all these feelings of security and love and nourishment that you may not have gotten in life in your younger years especially and until the triggers start to fall away and dissolve more and more and more.

Reviews

I really love easy going and compassionate your teaching is. It felt like I was being guided by a friend. The meditation is so simple but so uplifting, I will use this regularly to heal my inner child and de-activate my triggers. Thank you for this gift Liz 🌸

i so needed that! made things so much lighter to my heavy heart this morning

Thanks for sharing this meditation. As a child my older siblings made me believe that everything I said was wrong. So today at ag 65 when someone says I did or said something wrong it triggers a very deep and old place in my body. Not letting others define who I am has been a long, slow journey but a journey nonetheless. Namaste 🕯🤍🕯

This is exactly the Meditation I was looking for to guide my healing proces. Simple, profound and effective. Thank you!👌👃

Thanks for the meditation 🧘‍♀️ I will return to it

So cathartic and just what I needed. Thank you so much for sharing this guided meditation, I will definitely come back to it again.

This is a wonderful, healing meditation. This is the first meditation I've ever rated with five stars! Incredibly grateful for this. My soul thanks you, Liz. ♥️

Thank you! I’ll be listening to this more as this meditation touched some things deep down…🙏

So powerful 🥺😭🥲 thank you

Thank you so much, so helpful 💚

Omg love this so much amazing

Focusing on where the trigger is felt and where the root feelings stem from gives us a repeatable method to deal with triggers as they arise. Thank you!

Loved this so much! You have such a relaxing voice ✨ definitely felt a huge relief and release of my trigger

Oh wow! This is such a powerful and efficient technique. I love how it works. Will make use of it any time I'll need it. Thank you for your share. 🙏🤗

excellent! I really needed this,will comeback for more.Thanks

Childhood bullies release

Wonderful! So very helpful - I have bookmarked to use again when next triggered! Thank you very much 🙏

Thank you 💎💎💎💎for the wonderful meditation practice 🌷I was surprised what I felt and found out🙏Namaste

Thank you for this! Such a great visualization I used right after I was triggered!

Great meditation 😊😊