Meditation For Being Triggered

Raise your hand if you have never felt triggered!

All of us at some time in our lives have been triggered by another person's actions, words, energy, or attitude. When we are triggered, it can play out in our bodies and or our minds and wreak havoc, often ending in a heated discussion, fight, or even worse, separation or disease.

This practice will help you feel at ease when you are triggered, so it doesn't expand it to a full-blown panic attack or argument.

Transcript

Music Hi,

I'm Kate Dubois.

Welcome to Meditation for Being Triggered.

We are all triggered in life by experiences that are pleasant and experiences that are not pleasant.

Sadly,

It is the ones that are not so pleasant we draw our attention to and ruminate over.

This meditation will help you to understand how to manage your uncomfortable triggers.

You are welcome to do this meditation sitting up or laying down.

If you are sitting,

Take a seated comfortable position.

Roll your shoulders gently down your back.

Open your heart.

Get grounded in your seat and use any props to make yourself comfortable.

If you are choosing to lay down,

Then come to lie on your back.

Perhaps place a bolster or pillow under your thighs to take any pressure off your lower back.

Rest your head on something soft like a blanket.

And note with your head in line with your heart how you are already beginning to feel a sense of being calm.

Rotate your palms so their face is searing,

Your shoulder blades softening and yielding to the earth.

Take three deep inhalations,

Then slowly release the breath out through the mouth.

Even making a longer sighing sound.

Inhale.

Exhale.

Inhale.

Exhale.

And one more time.

Now allow your breath to return to its normal rhythm.

Just rising and falling naturally.

Nothing to do here.

Allow your body to be breathed.

Allow your body to be perfectly still.

If you are uncomfortable and need to shift,

Allow yourself to do this consciously.

Then resettle to stillness as quickly as you can.

Let go of any expectation of your meditation.

Understand that thoughts and sounds will come and go.

They are facts of life.

It is our attachment to these sounds that causes us to engage and lose our connection to peace.

So allow all sounds and thoughts to be exactly as they are.

It may be helpful for you to say to yourself,

I am being triggered by that thought or that sound.

And I am safe.

I am held by the universe.

All is calm.

With your breath steady and calm,

I want you to think of a time when you were triggered by something delicious.

It may have been recalling your first experience as a child,

Trying ice cream or chocolate doughnuts.

Try to recall that experience through all of your senses.

What did it smell like?

Was it pleasant to your nose?

Was it inviting?

Recall the pleasant smell.

What did it look like?

Was it pretty?

Recall the beauty of it.

What did it feel like?

Was it soft or hard?

Recall the way it felt for you.

What did it taste like?

Was it sweet,

Delicious?

Recall the delicious taste.

What did it sound like when your mouth or teeth made contact?

Recall the sounds.

What did it feel like?

Was it a good feeling of excitement and thrill?

Feel the feeling.

I want to combine all of these senses and experience it as if it was happening right now in your body in this moment.

Again,

What did it smell like?

What did it look like?

How did it feel?

How did it taste?

Did it make a sound?

And how did you feel inside?

Now I want you to release that image and recall the time when you were triggered by something beautiful.

It may have been a mountain range,

A colorful bird,

A sunset,

A face.

What can you smell?

What can you see?

Can you touch it?

Is there a taste?

What does it taste like?

Is there a sound?

What is the sound?

What is the internal feeling arising in you related to this beauty?

I want you now to combine all of these senses and experience this moment exactly as it was,

As if you are experiencing it right now.

Look at the beauty.

What can you smell?

What can you see?

What can you touch?

Is there a taste?

Is there a sound?

How do you feel inside looking at this beauty?

Now I want you to recall a time when things were not so pleasant.

Don't make it the most unpleasant experience.

Just something that left you feeling uneasy,

Hurt or upset.

Did the experience have a smell?

Can you see anything from this experience?

Don't be afraid to look.

You are safe.

Is there a physical touch associated to the experience?

What does it feel like?

Is there a taste associated?

What does it taste like?

Can you hear anything?

What does it sound like?

What internal feeling is rising in you associated with this experience?

This may be difficult,

However I want you to try and sit with this discomfort and feel what you are feeling.

But allow yourself to feel.

And when uncomfortable reactions come into your body,

Understand they are there to keep you safe.

Allow all sensations just as they are.

They are just sensations.

They cannot harm you here and now.

You are safe.

You are held.

Use your breath to calm your mind.

Extend the exhalations.

Inhale.

Exhale.

Inhale.

Your mind is capable of creating all types of reactions to moments and it is you that gets to choose how you react.

Understanding that your mind informs your brain which informs your chemistry to change your physical body will help you to understand that these sensations are coming from your mind and the way that you have chosen to react.

We can choose pleasure or pain in any moment.

It is called free will.

Allow yourself to visualize now yourself in the very best version of you.

You may be a small child swirling and dancing in the sun.

Riding your bike or skateboard.

Or you may be a more mature version of you.

Whatever the age or however fleeting,

Recall the moment when you felt like nothing could touch your light and divinity.

What can you smell about this time?

What can you see?

Really see your experience.

Can you touch it?

What does the experience feel like to touch?

Is there a taste?

What does the experience taste like?

Is there a sound?

What does the experience sound like?

What's the internal feeling arising in you related to this feeling or being at one with divinity,

Your soul shining and your heart singing?

This is you.

This is the truest version of you.

Rest in this space.

Turn up the corners of your mouth allowing a little smile.

And stay in this moment.

Heed repeat as many times as you need to.

Feel all senses related to that experience.

Nothing touching you but light and divinity.

Your soul shining and your heart singing.

When we are triggered it is because we have not let go of the experiences we filed away as painful ones.

Again when we are triggered it is because we have not yet let go of the experiences we filed away as painful ones.

The person who triggers us is coming from a spiritual place of love.

Poking you to get a reaction so you can work on what needs to be healed.

Again the person who triggers you is coming from a place of spiritual love.

Poking you to get a reaction so you can work on what needs to be healed.

Take a moment to bless all of the people who have triggered you or hurt you in your life.

This is the path of forgiveness,

Of releasing pain and ultimately finding love in your heart for everything and every living creature in our universe.

Bring your hands to your heart in Anjani Muta.

Bow your head to your heart in gratitude for all that you have and all that you are.

Namaste.

If you are laying down roll gently to your side and stay there for a moment transitioning gently from parasympathetic nervous system to the sympathetic nervous system.

When you are seated link your eyes open and turn up the corners of your mouth.

The meditation for being triggered is now complete.

Reviews

Helpful, thank you. 🙏🌸

Exactly what I needed to hear this evening as I cope with being triggered. Thank you so much, Cate. 🙏🏻💚

Wow.. I was feeling so bad and triggered. This meditation was speaking to me. Hit home. I can't tell you how turned around I felt after. Thanks ❤️

I enjoyed this, thank you. One suggestion would be to invest in better recording equipment so your voice has a crisper sound ☺️ namaste

This was exactly what I needed right now. Love 🙏🏻✨💚✨

I love the guidance towards the end of the meditation about loving kindness and compassion. I only wish there was more time given within the beginning guided parts so that I could actually come up with the examples (delicious, beautiful, not pleasant). It is quite too fast but I will hopefully come back to this meditation again. Thank you for sharing.

Ok. 🌸 Thank you. 🌿🕊