Emotional Healing

In today's session with Dr. Mariel Buque, you'll learn techniques for healing emotional wounds. A regular practice of getting in touch with your emotions can help you to transition into a liberated version of yourself. Are you ready to get started on the healing path? Grab a pen and paper, as this practice includes some journaling.

Transcript

Hello and welcome to day 20 of Insight Timer's Building Healthy Habits Challenge.

Let's take a moment to get settled,

Close your eyes,

Take a deep breath in,

And exhale out.

Let's dive into today's healthy habit.

Hello and welcome to the Building Healthy Habits Challenge here on Insight Timer.

My name is Dr.

Marielle Bouquet.

I'm a psychologist and an intergenerational trauma expert.

And today I'll be introducing you to the practice of emotional healing.

Holding on to emotional pain can be detrimental to your mental health.

When we hold on to the hurt of the past,

We can develop trauma responses,

Which can wear us down and even tear down our relationships.

Shedding the pain of what has previously happened,

However,

Can allow you an opportunity to break from the cycles that keep you emotionally stuck.

Restoring those wounded parts of your soul can help you gain freedom from the way emotional pain has manifested in you.

The aim of this session is to help you to learn some ways to heal the past.

Remember to pace yourself.

This practice is yours and is meant to be a journey more than a destination.

When you're ready,

Comfortable,

And willing,

Let's get you started on the healing path.

Find a comfortable seat,

Find your breath,

And let's begin.

Let's start with the mind.

When we're hurt,

Our thoughts change in reference to how we see the world and our relationships in it.

Going through a tough circumstance can make your thoughts change from seeing people in a positive light to seeing them as figures that can't be trusted or can be hurtful to you in some way.

And when you approach your relationships with distrust,

You can build emotional tension with every encounter you have with others.

After a while,

That weight gets heavy,

Maybe even chronic,

And it develops into a condition.

So it's important to become attuned to the changes so that you can shift them back or shift them in a new direction that can be healthy and helpful.

And listen,

Every challenging or stressful situation has the capacity to change our thoughts.

But the beautiful thing is that with a bit of introspection and insight,

You can release the pain that's been locked into your soul.

So let's do a small writing exercise to help you understand how your thoughts have changed and how you can change them in a new direction.

Grab your writing utensils and start by answering the following question.

How did my thinking about myself,

About others,

And about the world change after I was hurt?

Once you're through with answering that question,

Shift to the next part of this writing exercise by asking yourself the following.

How would my wisest self see themselves,

See others,

And see the world?

And finally,

By asking yourself,

What's one thing I can do today to draw closer to my wiser self?

Once you're done,

Take a few deep breaths.

That was a lot to get through.

So allow your mind,

Your body,

And your spirit to catch up to each other.

Inhale in for five seconds.

Exhale out for seven seconds.

Inhale in for five.

Exhale out for seven.

Releasing the fullness of your breath with each exhale and turning back into the inhale by filling up your lungs.

If it helps,

Lower your gaze or close your eyes.

And with your next inhale,

Let's get into our second practice,

A body-centered practice.

Keep the steady pace of your deep breaths.

With your next inhale,

Start to rock your body from side to side,

Side to side,

Side to side,

Side to side,

Slowing down the rhythm each time,

Side to side,

Side to side.

Notice how the rhythm feels,

How the air gently caresses your face as you sway.

And keep deepening your breath on each side.

Inhaling in as you sway back and out as you sway forth.

In and out.

You might notice yourself starting to feel lighter,

Sinking deeper into yourself.

Honor that feeling or whatever you might sense that is right now in your body.

Keep swaying and breathing.

Breathing,

Swaying and breathing.

On your next sway,

Come to center and take your last breath in and your last breath out.

Our bodies capture so much of our stories,

Particularly the stories that are marked by pain.

So when we take a moment to release the tension that has settled in our bodies,

We give ourselves an opportunity for greater ease.

Now that your body is hopefully feeling more settled,

Let's take a moment to envision something together.

Think of what's holding you back from taking your healing to the next level.

Not a person,

But more like a way of thinking or a feeling.

What is your barrier to healing?

It could be a fear of vulnerability or a feeling of shame.

Think about what yours might be for just a second.

Now close your eyes and imagine that barrier being written on a piece of paper.

Imagine yourself holding that piece of paper over a bonfire.

Take this moment to take a deep breath in and release your breath fully.

When you're ready,

Release the paper to the fire.

Burn your barrier.

Let it go.

Take another deep nourishing breath in and a freeing breath out.

When you're ready,

Open your eyes.

This could be a healthy moment to take inventory of how you feel.

Notice how you feel right now.

If it helps,

Take a few minutes to write about your experience in this practice.

How do you feel in mind,

Meaning your thoughts and feelings?

In body,

Meaning any physical sensations you may have?

And in spirit,

Meaning how grounded do you feel?

How connected to yourself do you feel in this moment?

All of it is welcome here.

And all of it is one step closer to breaking the cycle of your pain and moving closer to emotional freedom.

I'm Dr.

Mariel Bouquet.

I thank you for joining me on the Building Healthy Habits Challenge here on Inside Timer.

Take care of that beautiful soul of yours.

Reviews

Very helpful. Thank you. 🙏🏻

Really incredible. I resonate with the way that Marielle speaks to me.

Thank you. Wonderful practice and one of the best challenges. This has made me realize and think about hurts the are really keeping me back…. Thank and I will be continuing and following and journaling…

Splendid start to lifting the heavy weight off of emotions. Thank you so very much ✨🤍🙏

Helpful techniques. Thank you

Beautiful practice, loved the layers 💖🙏🏾💫

Nourishing and healing, I'll come back to this again ❤️

Wonderful. Was transformed a bit. Could use over and over.
Namaste

Outstanding practice & “therapy.” I feel so much lighter in thought, body & spirit! I also feel relieved! Thank you so very much for your session! Namaste 🙏

Amazing!

The act of writing creates a safe and honest space to reveal my deepest truth. It holds it while I have a chance to observe it and breathe through the pain of observation. Thank you, it’s a practice I shy away from, but one that brings the best light to my truth

Love the most calm feeling in my body and head space. I’m going to check out Mariel’s website and resources.

Thank you Dr. Buque, this was a very beautiful and therapeutic meditation, I will repeat again and again!

Excellent !

I really needed that...thank you!