Everyday Practices
When the Past Touches the Present
For When You’re Triggered
Welcome. These practices are here for when the past touches the present. Pick the one that fits what’s going on, and use the shorter versions when time is tight. Tap play to listen, or download any track to keep on your phone, so it’s there when you need it.
I Know This Part of Me
Notes to self for the part of you that gets activated. You hear that this part is ‘a valid response’, rooted in something difficult and trying to keep you safe: ‘Be careful. Remember what happened before.’ Then two steps to come back to, notice and nurture, with a pause, a half smile and some Validating Self-Talk. ‘I am bigger than my thoughts. I am bigger than my feelings.’ The shorter version leaves out the part about the inner critic and the ups and downs of healing, and ends sooner.
12 min · fullDownload
When I’m Triggered
Affirmations for when you’re activated. ‘I am coming to know more and more that my triggers are here to protect me.’ They’re about stepping back to notice this part of you, trusting yourself like a dear friend, and letting difficult feelings be a sign that you need self-care. The full version ends with gratitude for resilience and small moments of meaningful connection. The shorter version ends instead on ‘I am bigger than my thoughts. I am bigger than my feelings.’
7 min · fullDownload
I Am Feeling Safe Again
For when you want to feel safe in yourself again. You don’t need to believe every word. The affirmations can land ‘like soft rain on grass’. ‘I am safe in this moment.’ ‘I am allowed to feel what I feel and still be safe.’ Partway through, you come back to the safety of your breath, and it ends where it began: ‘I am here for me. I am here with me.’
Listen · 7 minDownload
After a Trigger
For when something hits you harder than you expected. A trigger is the past touching the present. It doesn’t mean you’re going backwards. It means something old got stirred. With slow breaths, we find a few words of Validating Self-Talk: ‘I am here for me. I am not this activation.’ It ends by giving the body permission to let the leftover feelings be there, until they go in their own time. The shorter version skips the opening and the hand on the chest, and goes straight to the words.
4:25 · fullDownload
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