If you're listening to this recording,
It's because you've been triggered,
And I'm really glad you're here,
And I'll bet you're feeling some pretty big feelings right now.
So are you willing to stick with me for a minute?
All right,
Can we just tune into our breath?
Just notice your breathing,
And while you're breathing,
Let's bring our attention to our bodies.
Now,
I'll bet your mind has a lot to say right now,
But your body is feeling a lot right now.
Let's notice what that feeling is,
Or what those feelings are.
What's it like?
Is your heart racing?
Does your heart feel tight?
Or your stomach maybe feels tight?
Maybe your throat is constricted,
Or you feel some tension behind your eyes.
Maybe you feel like crying.
It's okay.
Let it out.
If you've got some tears there,
Just let those tears flow.
Being triggered,
It's kind of yucky,
But you're not alone.
I'm right there with you.
I know what it's like.
Notice if anything has shifted,
Even since you've been listening to this.
Do you feel a little less of that feeling in your body,
That yucky,
Triggered feeling?
I'd like to take a second,
If you're okay,
To come into our breath,
Because one thing we know is that an elongated exhale actually calms us.
You see,
When we're triggered,
It often engages the sympathetic nervous system,
Which gets us all activated,
Right?
And it usually is because,
In some way,
We're feeling scared.
And it's exactly what our body is supposed to do,
But it doesn't feel very good.
And sometimes,
Well,
Sometimes we're really safe,
But it doesn't feel like we're safe.
And so we have to use our breath to bring us back into a calmer,
More regulated place.
And so are you willing to do that with me?
Let's take a moment and take a regular in-breath.
And then let's breathe out,
Nice and long.
Would you be willing to count with me in your mind?
Let's inhale to the count of four,
And hold for seven,
And then exhale for eight.
Let's breathe in again for four,
Hold for seven,
And exhale for eight.
Let's do it one more time.
Breathing in for four,
Holding for seven,
And exhale for eight.
Can you just check in with yourself and see how do you feel right now?
We're not trying to stop you from feeling anything.
We're just noticing your feelings.
Maybe you feel like you need to move a little.
Maybe all that adrenaline and all those hormones and the energy that was through your body when you were triggered feels a little stuck.
So sometimes we need to shake our arms or maybe make your shoulders go up and down.
Whatever feels good for you,
Just notice.
Does it feel a little bit better to do that?
Or maybe you just need to sit still.
Maybe it's something else you need.
Whatever you need,
Take care of yourself.
Keep breathing,
Trying to focus on an elongated out breath.
And take a moment and put your hand onto your heart.
Can we remind ourselves that you aren't alone,
That you are with yourself?
I'm here with you.
Sometimes it feels really scary to be triggered and it feels like we're all alone and that we have to defend ourselves.
Can you think of someone who's always there for you?
It could be someone that you imagine.
Or someone in your life,
Like a family member or friend.
Maybe someone who's passed on.
Or maybe it's a place that always seems to give you so much support.
Can you tune into that?
That person or that place?
The energy of what it feels like to feel supported by that person.
Maybe you can imagine yourself leaning back into that person's arms.
Or the words that they would say to you that would make you feel more comfortable right now.
Feel a little safer and less alone.
Or lay back on that rock.
Or in that meadow.
Or in your snuggly,
Cuddly bed.
Someplace where you always feel just a little more comfortable.
A little bit more held.
A little more seen and a little bit more cared for.
Now let's check in again.
How you doing?
You okay?
What are you feeling in your body right now?
It's hard to go through triggers.
And yet we know that triggers are a pathway.
Like a portal to show us parts of us that need a little extra love.
Extra love and attention.
Parts of us that as a child didn't get tended to.
Yeah.
But it always feels like it's the other person,
Right?
Man,
We just get so irritated or upset or hurt.
Angered by the things other people do.
And they poke at those wounds.
Alright.
Good job,
By the way.
Like,
Really good job.
I am really impressed.
I know how hard it is to catch ourselves in a trigger and then to remember to do something like listen to a meditation and tend to our feelings.
So,
Good job.
