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Message of Healing
I never thought I would live to be 20 years old. Now that i’m here, I thank whatever higher power that has kept me here. Healing to me, means having our trauma glide over us, instead of locking it in the vault. Recognizing that what happened to me is apart of my life story, and there’s no reason to hide from it anymore. I am the main element of my life, and it’s just added more depth to my character. I want to be able to help young girls recognize when they’re in a bad situation, when they’re struggling to understand sexuality or what happened to them. I want the person in the back of the room who thinks nobody can see them, to know that I’ve been there. I know what it feels like to think “I don’t matter to anyone,” “I’m going to die soon anyways,” “It doesn’t matter what happened to me, ____ has it worse.” You can always dig a deeper rock bottom, it’s easy to stay there. Once you find the strength to pull yourself out of the pits of despair, you might find the light shining extra bright on you.
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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.