Your Healing Card Awaits

Trauma can pull your mind from the present, carried by thoughts of the past or fear of the future. When these overwhelming thoughts or emotions arise, try seeing them as cues that a part of you can use some support to return to the present moment.

The here-and-now practice can help you mindfully reconnect with the present.

Gently pause and take a breath. Then silently say, "here" with your inhale and "now" with your exhale. Notice the feeling of being present in the here and now as you inhale and exhale.
Explore adding a pause after your inhale and extending your exhale. Breathe in "here" and pause, exhale "now" with a longer exhale.

Repeat this practice until you feel more in tune with yourself and your surroundings. Then, notice any feelings of relaxation in your body.

Please be patient as you practice here and now. With time, your body and mind will learn to return to the safety of the present moment.

Self-compassion is the practice of treating yourself with kindness, understanding, and acceptance, especially during difficult times. It involves extending the same warmth and support to yourself that you would offer to someone you love during difficult times.

Practicing self-compassion may feel unfamiliar. Start by mindfully observing your thoughts without judging them. When self-critical thoughts emerge, offer yourself the kindness you'd extend to a dear friend. Ask, "Would I say these things to someone I care about?" Then, gently affirm, "I am doing my best, and that is enough," and "I can be gentle with myself."

Engage in self-compassion meditations and self-care routines that nurture your body and mind. And seek support from people who model compassion and validation to you. Be patient as you learn to treat yourself kindly. With practice, your self-compassion will grow.

Reflect & Write: What is one small act of self-compassion I can practice today?

The inner child meditation can help you reconnect with and heal your past wounds with self-compassion and love. You can delve deeper into inner child healing with a therapist. Go at your own pace with the meditation.

Make yourself comfortable and allow your body to relax. Visualize the child within. Sense their presence. Then connect to loving compassion in your heart. Let that warmth flow towards the child, enveloping them. Now, talk to them. Ask about their experience and feelings.

Listen closely, validate their emotions, and provide comfort. Let them know they make sense. Give them what you intuitively sense they need. If required, get them to safety.

Now, work with the child to identify and release any negative beliefs they may be holding. Guide them to gently reframe these beliefs into positive affirmations. Before saying goodbye, let them know you'll return. Then, leave them in a safe place. Slowly and gradually, return to the present.

You can use this sensory scribble practice to relax your nervous system and connect to a sense of calm. All you need is art materials of your choice and a moment in nature.

Start by finding a pleasant experience in a natural environment that brings you a sense of positivity, such as the sight of a butterfly, birds chirping, or the shape of clouds. Close your eyes or hold a soft gaze. Take a few moments to become present to your surroundings.

Then, draw a continuous scribble line on a blank page while noticing your sensations in these surroundings. Do this for about ten seconds. Then, start to fill in the shapes and spaces between shapes with different colors. Remain aware of your present moment as you do so. Try not to evaluate. Just play.

When you’re done, notice what you see. What gets your attention? How does it make you feel? How do you feel now versus before? You can revisit this practice whenever you need a moment to connect with presence and calm.

Living through trauma may have you feeling helpless and pessimistic about the future, but hope invites you to envision a different path.

Hope offers a glimmer of positivity and the belief that things can improve.

To nurture hope, start your day by listing three things to look forward to, like savoring a warm cup of coffee, talking to a friend, or enjoying your favorite show. Notice how it feels to savor these glimmers of good. Try creating a tangible reminder, such as a “Hope Jar.” Fill the jar with uplifting quotes, personal affirmations, and images reflecting your future vision. Use these as sources of inspiration during hard times.

You can also explore meditations that help you connect to the feeling of hope in your body. And be sure to acknowledge your progress, however minor it may seem. Every step is leading you to a brighter future.

Reflect & Write: What fuels my hope? How do I nurture expectations of brighter days ahead?

Have you ever felt a sudden warmth wash over you when you glimpse a dog smile, hear a child laugh, feel the warmth of sunlight on your skin, or smell the scent of the earth on a rainy day?

These are glimmers, quiet moments of calm or delight that sparkle with warmth. Coined by Deb Dana, glimmers are gentle reminders of connection and safety. They soothe and balance our nervous system.

Try setting aside moments to notice glimmers intentionally. As you go about your day, be present to your surroundings. When you encounter something that brings a feeling of goodness, pause and acknowledge it. Observe how it makes you feel. Do you sense a respite from stress, a softening, or an upliftment?

Journal about these experiences to capture their essence. What triggered the glimmer? How did it make your body and mind react? How might you intentionally open yourself to more glimmers every day? Embrace these glimmers as gifts from the universe to you.