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Message of Healing
What does taking care of myself really mean? It means laughing my big, giant laugh that makes me shake like a bowl of jelly and be heard from one end of the room to the other. It means being ridiculous. Who’s embarrassed? Not me. I’m going to be silly. Food is luxurious. Savor the smells, sights and tastes. Share that enthusiasm with others. Sharing, there is plenty when we are not greedy. Dance, dance, dance!!! Be happy for the utterly ridiculous things. It is so empowering. So satisfying. You not going to steal my joy ever again. Believe. The most important thing I can do is believe myself. Something feels weird? It is. Something sounds odd? It is. Got that funny feeling? Run, don’t walk. I looked to other people to be the expert in me. I’m the expert of me. I matter. I have a voice. I have feelings. I believe in me. I can’t say I always did, but it is the thing that has helped my start to conquer the fear that incapacitated me for over a decade. Be a friend, be a friend to yourself. Bring all the mess and heartache and fear and shame to the light. Let it be known. It is so surprising the folks who will rally around you, mouth agape, at how you endured/survived all that you have been through. They will marvel at your strength. Take time to marvel at your strength.
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Grounding activity
Find a comfortable place to sit. Gently close your eyes and take a couple of deep breaths - in through your nose (count to 3), out through your mouth (count of 3). Now open your eyes and look around you. Name the following out loud:
5 – things you can see (you can look within the room and out of the window)
4 – things you can feel (what is in front of you that you can touch?)
3 – things you can hear
2 – things you can smell
1 – thing you like about yourself.
Take a deep breath to end.
From where you are sitting, look around for things that have a texture or are nice or interesting to look at.
Hold an object in your hand and bring your full focus to it. Look at where shadows fall on parts of it or maybe where there are shapes that form within the object. Feel how heavy or light it is in your hand and what the surface texture feels like under your fingers (This can also be done with a pet if you have one).
Take a deep breath to end.
Ask yourself the following questions and answer them out loud:
1. Where am I?
2. What day of the week is today?
3. What is today’s date?
4. What is the current month?
5. What is the current year?
6. How old am I?
7. What season is it?
Take a deep breath to end.
Put your right hand palm down on your left shoulder. Put your left hand palm down on your right shoulder. Choose a sentence that will strengthen you. For example: “I am powerful.” Say the sentence out loud first and pat your right hand on your left shoulder, then your left hand on your right shoulder.
Alternate the patting. Do ten pats altogether, five on each side, each time repeating your sentences aloud.
Take a deep breath to end.
Cross your arms in front of you and draw them towards your chest. With your right hand, hold your left upper arm. With your left hand, hold your right upper arm. Squeeze gently, and pull your arms inwards. Hold the squeeze for a little while, finding the right amount of squeeze for you in this moment. Hold the tension and release. Then squeeze for a little while again and release. Stay like that for a moment.
Take a deep breath to end.