SOS: For When I’m Triggered (Realigning With Myself)

Triggers occur when something in the present activates an old emotional or nervous system memory. This can create strong reactions in the body — even when you logically know you’re safe. It’s not a setback; it’s your nervous system trying to protect you.

This trauma-sensitive grounding practice helps you settle after activation by calming the body, orienting to the present moment, and gently restoring emotional safety. Drawing on ACT, DBT, somatic awareness, and self-compassion, you’ll reconnect with stability without forcing the experience away.

Supportive for trauma responses, emotional triggers, relationship activation, stress reactions, and nervous system dysregulation. A steady reset to help you return to yourself with clarity and care.

Transcript

Okay,

So something just hit you harder than you expected.

And this makes sense because your body and mind in the present have picked up something that's associated with something that was painful in the past.

Something that was triggering,

Activating in the past where you did have to have a big inner reaction,

A big emotion.

This makes sense.

These activations are here to protect us.

We evolved this way.

You are allowed to feel shaken.

You're allowed to feel the residual effects.

You're supposed to feel shaken.

You're supposed to feel the residual effects from this.

It's part of the human condition and you're also allowed to take a moment for yourself right now.

You deserve this.

Place a hand on your chest or stomach or wherever you notice the activation is strongest.

Breathe slowly in.

Breathe slowly out.

Breathe slowly in.

Breathe slowly out.

I am allowed to steady myself.

I am here for me.

In this moment,

My body is telling me that it needs some nurturing.

I am here for me.

I am here with me.

Breathing in slowly.

Breathing out slowly.

I am not this activation.

This is a part of me that's trying to keep me safe.

But as I look around in this very moment,

I can see that actually I am safe.

Right here and now.

Everything in this very moment is okay.

Right now,

I keep coming back to myself just like this.

Feeling the feeling.

Noticing the thoughts and gently coming back to myself by breathing in slowly and breathing out slowly.

A trigger or activation is your past touching your present.

It doesn't mean you're going backwards.

It means something old got stirred and you are working with it gently.

Triggers are not signs of weakness.

They're signs of protective memory.

Here I am right now.

Breathing in slowly and breathing out slowly.

And I give my body permission to allow these residual feelings to be there until they go in their own time.

Well done for taking part in this.

You can come back to this for whenever you need.

Reviews

What I would really like is an implant of this so that when I’m triggered it starts to play in my head 😄
These last two days I have been triggered and triggered and triggered until pushed to my limits I exploded ! Oh oh ! Built up frustration, patience running out.
Slowly, gently regrounding. SMS , saving my soul.

"Grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
And wisdom to know the difference."

I’m sure you could patent implants Reuben🤣
🙏

Hello Reuben! It’s so true that something just suddenly hits me and then I go into a downward spiral leaving me lonely and depressed and sorry for myself.. That’s just how I was feeling until I did the earlier meditation and this one and it was a miracle! You always know Reuben when I need to hear your comforting voice. Thank you from the bottom of my heart always. ❤️💕Tanusree

Just had something trigger me very badly +somebody who was a bully+
and finally after having anxiety over it listened to this I was able to be aware that this is not what is currently happening but was in the past. Also I like the part about being here with myself and for myself so I was reminded that I am currently okay and I'm currently here to deal with it.

Having learned about the nervous system response, I am able to bounce back more easily when triggered. I am the one in control, respond, not react is my goal. Thanks Reuben 🙏🏻