Notes To Self: For When I’m Triggered (This Part Of Me)

This is a short talk with subtle, related affirmations interwoven. It could be used simply for listening, or for a meditation. It’s for when we get ‘triggered’. Reuben helps us explore and acknowledge this important part of us — the part of us that gets activated, in other words, triggered. It could be by someone, something, anything that activates us in a way where we lose connection with ourselves, taking us out of alignment.

Transcript

Notes to self,

For when I'm triggered,

I know this part of me.

I choose to take a moment to acknowledge and address a very important part of me,

The part of me that gets activated,

In other words,

Triggered.

By someone,

Something,

Anything that activates me in a way where I lose connection with myself,

Where it takes me out of alignment.

I know this part of me is deeply significant and deserves to be heard and understood with compassion.

It has my best interests at heart,

As best as it can know.

When I experience getting activated,

I know this part of me is not a sign of being weak or overly sensitive,

It's actually a valid response.

A valid response that is rooted from a past experience that was difficult,

Painful or traumatic.

I know this part of me is my mind and body's way of trying to protect me from perceived threats,

Reminding me to be cautious and alert.

It's as if this part of me is saying,

Be careful,

Remember what happened before.

And now I am coming to know this part of me more and more,

That my difficult thoughts and feelings are an indicator to me,

An indicator that I need self-care.

And I'm learning that I deserve it.

What could I call this part of me?

This part of me that is trying to keep me safe?

I wonder.

Thank you,

My dear body,

For trying to protect me.

I choose to nurture you,

Dear body,

And you,

Dear mind,

In these very moments,

Because in doing so,

In noticing my unwanted thoughts and feelings with gentleness,

I am coming to know this part of me more and more.

In doing so,

I parent myself,

And I deserve it.

My triggers are tied to moments when I've felt unsafe or overwhelmed,

And they serve as a protective mechanism.

This is my mind's way of ensuring that I don't have to endure the same pain or fear again.

This part of me is vigilant and caring in the only way that it knows,

Always striving to keep me safe,

Even if it sometimes feels like it's overreacting.

I am the expansion that surrounds this part of me.

I am bigger than my thoughts.

I am bigger than my feelings.

I am that which encompasses all of my experiences.

And so it is.

As I choose to know this part of me,

I choose to use these two magic steps.

The first step is to notice,

Because the first step to change is awareness.

The second step is to nurture.

And what might it be like to notice,

And then nurture this part of me with a pause and a gentle half-smile?

Nurture,

With validating self-talk.

Nurture,

With pausing and holding myself lightly.

I will parent myself with these two steps of notice and nurture.

Then I will know it's ok to feel activated,

It's ok to feel triggered.

May my difficult thoughts and feelings be an indicator to me that I need self-care.

Reviews

The nurture and noticing prompt so clearly given is really encouraging and supportive. Thank you for sharing this self care resource for those times we're feeling overwhelmed 🙏

Perfect 👌 I needed this reminder thank you Reuben

Rueben, thank you for creating a sanctuary of self-care and calm—your gentle voice and soothing guidance felt like a balm for the weary heart.✨

The simple steps to ‘notice’ and ‘nurture’ make it so much easier to find a sense of dignity and peace within, even when old pains resurface. I’m grateful for your soothing approach and for holding a safe place to let healing begin. 🙏❤️‍🩹🤍🌻

A soothing grounded guide for when I get triggered🌟

Thank you for defining, and breaking down how to handle the triggers! I will come back and take notes another day! Very helpful and informative!

I feel like I’ve been in a disconnected state almost 73 years now! I feel like I make my self care a priority. I think this will be on my daily list until it’s fully absorbed! Thank you. 🩵

Listened for the second time; it’s a good reminder to return back and strengthen self-care. Thank you for posting.

Just like picking a card out of a pack, and finding meaning in it, I chose this meditation, and it spoke to me.
For the last two weeks I have been triggered daily. As you say it is a repeat senario.
I try so hard to hold myself lightly but in order to survive I often have to turn away, roll my eyes and sometimes swear silently. Sometimes I succumb to answering back, defending myself, which I know only makes things worse.
It has taken me a long time to understand what is meant by feeling compassion for the person initiating the trigger, but I genuinely feel this now. This helps me and any anger I have dissipates.
I understand that I am part of the problem but these days I refuse to be a victim. I nurture myself by doing something meaningful, I move on, I don’t ruminate on the whys.
I can only hope for change when the other person wants to change. I can learn to be less of a trigger myself while not sacrificing my beliefs. I can hold onto, be part of, my essence.
As Hamlet says : ‘ To thine own self be true’
Thank you for this track Reuben which has helped me notice more and validates me.
🙏

Wow! Your meditation deeply resonated with me! What divine timing! Thank you!🙏

Very helpful session. Put into a context of non judgement

Wonderful, I will come back to this when triggered.

Notice. Nurture. Self care. So helpful when triggered.

Such a great piece! Thank you for heartfelt words and encouragement!

Reassuring reflection after I felt an overwhelming unpleasant reaction to my sister’s WhatsApp message!
Validation of feelings, understanding where they come from. Thank you for your wise words 🙏

As someone with GAD, this was both insightful and calming.

Very helpful short examination of being triggered and of ways to recognize and respond to it. Thanks!

Thank you very much. I love this soothing and hugely nourishing piece.

Notice and nurture! Thank you for the amazing advice ✨

Thank you Reuben for these important poece of advice- and Notice and Nurture tactics. So much appreciated 👏 🙏🏾🤍💐

Thank you for reminding me to give myself grace. 🥰