November 21, 2025 • 31 mins
Have you ever felt yourself react so quickly that you barely recognized the person speaking — only to feel regret, shame, or exhaustion afterward? You’re not alone.
In this episode, I explore what’s really happening beneath emotional triggers — how they’re not flaws, but unfinished survival responses — and how we can begin to gently rewire them through awareness and compassion. You’ll also be guided through a calming healing meditation to help your body release tension, restore balance, and return to a grounded, peaceful state.
✨ One breath. One step. One breakthrough at a time.
With love,
Dr. Evette Rose
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker (00:01):
Welcome to Heal Within here with me, Dr.
Evette Rose, trauma therapistand also creator of Metaphysical
Anatomy Technique.
And this podcast is your safespace and place to explore
emotional healing, nervoussystem repair, and also deep
inner transformations.
And so if you are ready to godeeper and you would like to be
(00:25):
supported in your journey, youcan also always book a
one-on-one session with me orany of my certified
metapsychology coachingpractitioners.
You can also join our upcominglive healing events, workshops,
and even our retreats atmetaphysicalanatomy.com.
Let's begin your journey backto wholeness, one breath at a
(00:48):
time, one breakthrough at atime.
And I look forward to thispodcast.
We're diving into tranquility.
How do we move from beingtriggered to moving back into a
balanced state?
How can we start to gentlyrewire this very deep layered
(01:09):
emotional reactivity?
They're not flaws, they'reactually unprocessed survival
responses.
And so when we really start tolearn and understand them, we
can rewire them.
Let's define also what doesthat trigger even mean, right?
A trigger from what I havelearned throughout my research
(01:33):
and even just with my ownexperiences, it's like a trigger
is like an external event.
It's a word or a situation thatactivates an old wound or
trauma or belief system withinyou.
And neuroscience also shows usthe amygdala, it gets hijacked
(01:54):
when the brain perceives dangerwhen there's that trigger.
And our logical brain, itstarts to shut down.
So the nervous system reactsthen in that strong final
flight, freeze or born response.
And that's why these responsescan feel so powerful because it
(02:14):
feels like a threat.
So when we even just reflect alittle bit, think about the last
time when you were triggered.
Where did you feel it in yourbody?
(02:35):
And what reaction came upfirst?
That reaction is normally avery powerful place to start and
to explore.
We can ask also the body, whatwould you like to do?
Because sometimes there's anaction that you or in the past
(02:57):
part of you never could havetaken.
So the body is almost likelocked into that that that
reaction that it intended totake, but maybe it couldn't at
the time.
So there's like a part of youthat is frozen in an action that
was left incomplete.
(03:18):
And this is where we start tolook at it from a new angle.
Because trauma and emotionalimprints, they often also live
outside of our conscious memory.
And the subconscious mind keepsthem very hidden to protect us,
of course, from overwhelm.
(03:40):
You see, if you grew up in,let's say, chaos, maybe there
was neglect, maybe there wasstress.
And especially for mepersonally speaking, this became
my normal.
And what happened with me isthat I just could not recognize
certain dynamics and triggersthat were unhealthy because they
(04:04):
felt so familiar to my nervoussystem.
And what this also ended upcausing is an incredible sense
of disconnect within myself andmyself and having noticed a lot
of people that I also work with,a lot of people, when we when
(04:24):
we start to move through trauma,when we move through stress,
before we start to address it,these pain points that that kind
of pushes people to start towork on their challenges, these
pain points can cause us toactually start to live in our
mind.
And this connects us from ourbodily sensations.
(04:46):
The insular in the brain helpsus to feel and sense, become
aware of shifts and changes andemotional triggers in the body.
So that part becomes almostunderactive, especially if we're
stuck in a freeze response andin a dissociative state.
You see, triggers are firstfelt in the body.
(05:07):
You might feel your chest feelstight, your heart is racing,
you're clenching your jaw.
But we often also actually missthe signs.
Why is that?
You see, there's many differentreasons.
And one of some of the reasonsthat I've discovered as I work
with people is that it can bealso what's called cultural
(05:29):
conditioning.
You see, society always rewardsthe profession, right?
Be strong, don't cry, insteadof actually self-awareness,
especially self-awareness inrelationship to our emotions.
And that is why it can actuallymake it so much harder to
(05:52):
recognize early signs ofreactivity.
And to just share with you akey insight that I also have
come to learn as I progress onmy journey is that we're
actually often quite unaware ofour triggers, not because we're
weak, but because our survivalsystem was actually designed to
(06:15):
protect us by keeping themhidden until we felt ready to
face them, until that threatthat we were so focused on
finally starts to subside.
And when that happens, we havemore awareness, there's more
spaces, there's more emotionalspaces to take in new
(06:37):
information that we could nothave taken in at the time when
certain stress factors felt likesuch a strong threat.
Something that really helped methat I want to share with you
as well while we're on this onthis topic, because I mean the
research is great, theinformation is great, but what
(07:00):
do we do with that?
How do we start to move throughthat?
And I've done manymasterclasses on you know
mapping your triggers, mappingthe body and learning to
understand what do we do withthat mapping?
And how do we move through thatand not just use the
(07:21):
information as data, but how canwe use that data to heal?
So mapping is one way ofhelping us to understand what
our triggers are.
And because the more weunderstand what they are, the
better action we can takeinstead of just having these
knee-jerk reactions, which I'msure you probably most likely
(07:43):
have experienced, and absolutelyI have myself.
But one of the many ways thatwe can address these challenges
is through mind mapping and bodymapping.
And this is where we use ourawareness to bring it back to
the body.
And then we notice like,where's the reactivity in me?
Where's themes?
(08:03):
Where's themes of maybe umrejection or abandonment?
Like, especially the actualtrigger that you have.
Where are the themes for thesetriggers?
And it can be control even, itcan be feeling unseen.
The list is endless.
And with that mind mapping,sometimes a lot of journaling
also works.
You know, writing about what isthe situation about, you know,
(08:25):
what is it always pulling meinto?
What are these intensereactions trying to tell me?
And something that I know canbe really hard when we have a
trigger is to pause.
Now, practicing pausing is mucheasier said than done.
And I get that.
Believe me, I am not preachingto the choir here.
(08:45):
You know, it's that that thatspace between something
happening and then us reacting.
That can be a split second orit can be a few seconds, but
what we do in that space canmake or break how this trigger
(09:06):
is going to play out.
This is where we can grab andtake control, if we are able to,
of course, in that moment.
Because when we have thattrigger, one way to distract
yourself, to actually give youtime to make use of that space
and to at least get slightly,ever so slightly back on your
(09:31):
feet, is to name the feelingthat's activated.
This I find helps really well.
So when I'm really angry andI'm triggered, I name the
trigger.
What is this trigger about?
What am I feeling?
Right?
Because just naming it, beingable to identify it, it means
it's not just now this thisthreat that's just hanging in
(09:53):
the air.
I'm feeling it and I and I'mglazing over it because I'm I'm
so focused on trying to takeaction.
Instead, name it.
What is it?
What is that feeling, or whatare these emotions and feelings
and sensations that's comingforward?
And once you've named it, justthat in itself already deflates
(10:17):
the intensity of the triggerbecause now we've identified it.
It's not an identified umemotion or experience, it's
something that we can groundjust ever so slightly in.
And then what helped me as wellin the past was to reframe the
triggers.
Reframe the triggers instead offeeling powerless as a result
(10:42):
of how you feel.
We can reframe these triggersas signs, indicators.
Uh I love to call emotions.
I say, I say emotions is theGPS of the soul.
This is what tells us are wemoving towards our high purpose?
Are we moving away from it?
Do I feel good?
Do I feel bad?
Does the situation make me feelgood or bad?
(11:05):
Right.
So this is something that wecan start to use to reframe
triggers as it's part of ourcompass.
It's part of our compass.
It's showing us what isunresolved.
It's showing us what needs tohappen next.
If we perhaps maybe would liketo stay on path, when I stay on
path, it's hard to stay on apath of self-love and being
(11:28):
creative and staying in ourpurpose.
And we're triggered the wholetime, right?
It's a completely differentvibrational match that we're
even talking about here.
So this is something thatreally deeply can play such a
big role.
It's just learning to start toreframe these triggers as well.
And self-inquiry is alsosomething that I have fallen in
(11:53):
love with lately.
I've always felt like I'mcriticizing myself, I'm judging
myself, I'm being negative, thisis bad, this is not good.
It's not true.
I realize it's actually nottrue.
I've learned to ask myself inthe moment, what am I really
truly afraid of right now?
Because when we're triggered,we're not in our power.
(12:14):
We feel actually disempowered.
And often that anger isovercompensation for this
empowerment that we felt in thepast.
So, what do I feel afraid ofright now?
What about this specificsituation can really truly take
my power away or control me oraffect me in a very bad,
(12:38):
disempowering negative way?
Is this about the present?
Is it about the past beingreactivated?
What is underneath thisreaction?
And last one that I would liketo share with you before we go
into our healing meditation,which you know I love to do on
(13:00):
my on my episodes.
And something that I anotherthing that I fell in love with,
and I'm sharing all my self-lovetricks up my sleeve during
moments of triggering, becausethese really truly helped me,
and they've helped so many of myclients and students is to
repattern the triggers withcompassion.
(13:21):
This was one of the hardestthings that I had to learn to
give myself compassion.
You see, instead of shamingyourself for being triggered,
thank your body for trying toprotect you.
Replace also I shouldn't feelthis with maybe it makes sense
(13:44):
that I feel this.
Now I choose how to respond.
We need that from ourselves.
So if we had to just gentlyrecap some of the key insights
(14:10):
that we discuss in today'sepisodes, is triggers their
survival responses, the notpersonal flaws.
And remember that our lack ofawareness, sometimes it's not
that we're in a place ofavoidance, it's not that we
don't care.
Sometimes it's a protectivetactic, it's not a weakness.
(14:33):
And remember, when we start tobuild that awareness ever so
slightly, that's when nervoussystem regulation becomes more
possible because it opens upchoice, it opens up conscious
choice, and that consciouschoice can lead you to freedom.
(14:54):
So these are some of the keytakeaways for today's episode.
And now, when you are ready,let's start our healing
meditation.
So when you're ready, let'sstart by taking a nice deep
(15:15):
breath and exhale.
And I invite you now to find acomfortable seat, or you can lie
down, closing your eyes gently.
(15:38):
I invite you to take a nicedeep breath through your nose
and exhale slowly out yourmouth.
And notice as you do, feelingthe weight of your body
(16:09):
supported by the ground beneathyou, and as you do, imagine
roots extending from your feetand your spine into the earth.
(16:30):
And notice as you do that,notice how that is anchoring
you.
Notice how with every breath,every breath, you feel more
(17:04):
grounded, gently coming backinto the body, in a very gentle,
easy, graceful way, and noticeas you're coming into the body
(17:30):
how supported your body now alsofeels by the surface beneath
you, feeling fully held, fullysupported, and now bringing your
(17:59):
attention to the crown of yourhead, and as you do, slowly scan
downwards through your face,your neck, your shoulders, your
(18:24):
arms, chest, your belly, yourhips, your legs, your feet,
taking your time.
Notice any areas of tension,discomfort, or heaviness.
And try to do it withoutjudgment, just observation,
(18:49):
silent, fully present,observation.
And if you're finding perhapsany moments of discomfort, maybe
(19:15):
tension, maybe there's a partof you that feels unsettled.
You can also just acknowledgeit.
I see you.
I see that you're there.
Because sometimes these momentswhere we feel pain, when we
(19:43):
feel stress, when we feel upset,these moments are actually
magnified.
If we try to reject that partof us, if we make it out to be
wrong for feeling that way.
That is when we bring anegative approach into a wounded
(20:11):
experience, an old experiencefrom the past.
And just like you, when youneed love during moments when
you feel vulnerable or upset,that part of you right now, it
needs the same approach fromyou.
(20:33):
And allowing yourself toconnect to that part and just
saying, I see you.
And I love you, I see whatyou've been through.
(20:55):
I see the message.
I see you.
Because all that it is is justan old stuck message that's
stuck in the body, and allowingnow a warm golden light flowing
(21:35):
through each area, softening andsoothing it, and releasing that
blocked stress.
Feel how that golden light isjust dissolving it, loosening it
and dissolving it, and how it'sjust dissolving and
(22:02):
disappearing, becoming weakerand weaker, lighter and lighter,
weaker and weaker, lighter andlighter, gently moving up,
going, going, going, God.
And you can even in your bodyfully hold this intention.
(22:45):
I let this go now, I give thisaway to the universe.
And when you are ready, you canalso place one hand on your
(23:14):
heart and one hand on yourstomach, and take a nice deep
inhale on a count of four, one,two, three, four, and pause and
(23:40):
exhale gently for a count ofsix.
One, two, three, four, five,six, feeling your breath in this
moment, slowly calming yournervous system with each inhale,
(24:08):
invite peace.
With each exhale, releasetension.
And now bringing your mind backto that part of your body that
(24:34):
might feel a little bit heavy.
Maybe there's tension.
Imagine that area again beingbathed in a soft golden light.
Almost like the warmth of themorning sun.
(25:01):
Feel how this light carriescompassion and healing as it
flows into this part of yourbody.
And you can even say to thatpart of your body, I'm safe, I
(25:31):
am healing, I'm becoming wholeagain.
And see this light expandingthrough your entire body,
filling you now with thatwarmth, with that peace and
(25:59):
vitality.
Allow yourself to just simplyrest in this beautiful glow of
healing energy.
And as you do, allowingyourself to take in the
(26:24):
affirmations that I'm now goingto affirm to you.
I notice my triggers withcompassion and no longer
judgment.
My nervous system knows how toreturn to calm.
(26:50):
Every trigger is an opportunityto heal and grow.
I am safe to feel my emotionsand let them move through me and
(27:19):
out of me gently andgracefully.
Awareness is the first step totransformation, and I embrace
(27:40):
it.
I am no longer my triggers.
They are just old survivalpatterns that I now can release.
Calmness is my natural state.
(28:09):
I allow myself to breathethrough discomfort and return
back to my center.
I allow my true authentic selfto guide me back to who I am
(28:39):
when I'm triggered.
I also honor the lessons thatmy triggers reveal to me.
I am patient and gentle withmyself as I heal my reactivity.
(29:05):
Each breath grounds me in thepresent moment.
I am free to choose peace in mylife and in any situation.
(29:27):
But I teach it safety now.
From triggered to tranquil, I'mrewriting my story now with
(29:53):
self love.
Finding yourself now takingthat one last deep breath in,
filling your lungs withgratitude, and exhale slowly,
(30:14):
releasing any remainingheaviness that you might be
feeling.
Gently bring awareness back toyour surroundings.
Feeling the surface beneathyour body, wiggling your fingers
(30:39):
and your toes.
And when you are ready, openingup your eyes ever so gently,
bringing with you, carrying thiscalm, this healing energy that
you just created here today.
(31:00):
And remember that you're notalone.
And you are healing one step ata time, one breath at a time.
And the affirmation for todayis each breath grounds me into
(31:24):
the present moment.
And if today's episode touchedyou, then please share it with
someone on their healingjourney.
And as always, breathe deep,listen within, and stay gently
curious.
Thank you for being here.
Thank you for your love, yourtime, and your energy.
(31:45):
I love you.
And until next time, be thelight that you are.
Bye for now.
Welcome to Heal Within here with me, Dr.
Evette Rose, trauma therapistand also creator of Metaphysical
Anatomy Technique.
And this podcast is your safespace and place to explore
emotional healing, nervoussystem repair, and also deep
inner transformations.
And so if you are ready to godeeper and you would like to be
(00:25):
supported in your journey, youcan also always book a
one-on-one session with me orany of my certified
metapsychology coachingpractitioners.
You can also join our upcominglive healing events, workshops,
and even our retreats atmetaphysicalanatomy.com.
Let's begin your journey backto wholeness, one breath at a
(00:48):
time, one breakthrough at atime.
And I look forward to thispodcast.
We're diving into tranquility.
How do we move from beingtriggered to moving back into a
balanced state?
How can we start to gentlyrewire this very deep layered
(01:09):
emotional reactivity?
They're not flaws, they'reactually unprocessed survival
responses.
And so when we really start tolearn and understand them, we
can rewire them.
Let's define also what doesthat trigger even mean, right?
A trigger from what I havelearned throughout my research
(01:33):
and even just with my ownexperiences, it's like a trigger
is like an external event.
It's a word or a situation thatactivates an old wound or
trauma or belief system withinyou.
And neuroscience also shows usthe amygdala, it gets hijacked
(01:54):
when the brain perceives dangerwhen there's that trigger.
And our logical brain, itstarts to shut down.
So the nervous system reactsthen in that strong final
flight, freeze or born response.
And that's why these responsescan feel so powerful because it
(02:14):
feels like a threat.
So when we even just reflect alittle bit, think about the last
time when you were triggered.
Where did you feel it in yourbody?
(02:35):
And what reaction came upfirst?
That reaction is normally avery powerful place to start and
to explore.
We can ask also the body, whatwould you like to do?
Because sometimes there's anaction that you or in the past
(02:57):
part of you never could havetaken.
So the body is almost likelocked into that that that
reaction that it intended totake, but maybe it couldn't at
the time.
So there's like a part of youthat is frozen in an action that
was left incomplete.
(03:18):
And this is where we start tolook at it from a new angle.
Because trauma and emotionalimprints, they often also live
outside of our conscious memory.
And the subconscious mind keepsthem very hidden to protect us,
of course, from overwhelm.
(03:40):
You see, if you grew up in,let's say, chaos, maybe there
was neglect, maybe there wasstress.
And especially for mepersonally speaking, this became
my normal.
And what happened with me isthat I just could not recognize
certain dynamics and triggersthat were unhealthy because they
(04:04):
felt so familiar to my nervoussystem.
And what this also ended upcausing is an incredible sense
of disconnect within myself andmyself and having noticed a lot
of people that I also work with,a lot of people, when we when
(04:24):
we start to move through trauma,when we move through stress,
before we start to address it,these pain points that that kind
of pushes people to start towork on their challenges, these
pain points can cause us toactually start to live in our
mind.
And this connects us from ourbodily sensations.
(04:46):
The insular in the brain helpsus to feel and sense, become
aware of shifts and changes andemotional triggers in the body.
So that part becomes almostunderactive, especially if we're
stuck in a freeze response andin a dissociative state.
You see, triggers are firstfelt in the body.
(05:07):
You might feel your chest feelstight, your heart is racing,
you're clenching your jaw.
But we often also actually missthe signs.
Why is that?
You see, there's many differentreasons.
And one of some of the reasonsthat I've discovered as I work
with people is that it can bealso what's called cultural
(05:29):
conditioning.
You see, society always rewardsthe profession, right?
Be strong, don't cry, insteadof actually self-awareness,
especially self-awareness inrelationship to our emotions.
And that is why it can actuallymake it so much harder to
(05:52):
recognize early signs ofreactivity.
And to just share with you akey insight that I also have
come to learn as I progress onmy journey is that we're
actually often quite unaware ofour triggers, not because we're
weak, but because our survivalsystem was actually designed to
(06:15):
protect us by keeping themhidden until we felt ready to
face them, until that threatthat we were so focused on
finally starts to subside.
And when that happens, we havemore awareness, there's more
spaces, there's more emotionalspaces to take in new
(06:37):
information that we could nothave taken in at the time when
certain stress factors felt likesuch a strong threat.
Something that really helped methat I want to share with you
as well while we're on this onthis topic, because I mean the
research is great, theinformation is great, but what
(07:00):
do we do with that?
How do we start to move throughthat?
And I've done manymasterclasses on you know
mapping your triggers, mappingthe body and learning to
understand what do we do withthat mapping?
And how do we move through thatand not just use the
(07:21):
information as data, but how canwe use that data to heal?
So mapping is one way ofhelping us to understand what
our triggers are.
And because the more weunderstand what they are, the
better action we can takeinstead of just having these
knee-jerk reactions, which I'msure you probably most likely
(07:43):
have experienced, and absolutelyI have myself.
But one of the many ways thatwe can address these challenges
is through mind mapping and bodymapping.
And this is where we use ourawareness to bring it back to
the body.
And then we notice like,where's the reactivity in me?
Where's themes?
(08:03):
Where's themes of maybe umrejection or abandonment?
Like, especially the actualtrigger that you have.
Where are the themes for thesetriggers?
And it can be control even, itcan be feeling unseen.
The list is endless.
And with that mind mapping,sometimes a lot of journaling
also works.
You know, writing about what isthe situation about, you know,
(08:25):
what is it always pulling meinto?
What are these intensereactions trying to tell me?
And something that I know canbe really hard when we have a
trigger is to pause.
Now, practicing pausing is mucheasier said than done.
And I get that.
Believe me, I am not preachingto the choir here.
(08:45):
You know, it's that that thatspace between something
happening and then us reacting.
That can be a split second orit can be a few seconds, but
what we do in that space canmake or break how this trigger
(09:06):
is going to play out.
This is where we can grab andtake control, if we are able to,
of course, in that moment.
Because when we have thattrigger, one way to distract
yourself, to actually give youtime to make use of that space
and to at least get slightly,ever so slightly back on your
(09:31):
feet, is to name the feelingthat's activated.
This I find helps really well.
So when I'm really angry andI'm triggered, I name the
trigger.
What is this trigger about?
What am I feeling?
Right?
Because just naming it, beingable to identify it, it means
it's not just now this thisthreat that's just hanging in
(09:53):
the air.
I'm feeling it and I and I'mglazing over it because I'm I'm
so focused on trying to takeaction.
Instead, name it.
What is it?
What is that feeling, or whatare these emotions and feelings
and sensations that's comingforward?
And once you've named it, justthat in itself already deflates
(10:17):
the intensity of the triggerbecause now we've identified it.
It's not an identified umemotion or experience, it's
something that we can groundjust ever so slightly in.
And then what helped me as wellin the past was to reframe the
triggers.
Reframe the triggers instead offeeling powerless as a result
(10:42):
of how you feel.
We can reframe these triggersas signs, indicators.
Uh I love to call emotions.
I say, I say emotions is theGPS of the soul.
This is what tells us are wemoving towards our high purpose?
Are we moving away from it?
Do I feel good?
Do I feel bad?
Does the situation make me feelgood or bad?
(11:05):
Right.
So this is something that wecan start to use to reframe
triggers as it's part of ourcompass.
It's part of our compass.
It's showing us what isunresolved.
It's showing us what needs tohappen next.
If we perhaps maybe would liketo stay on path, when I stay on
path, it's hard to stay on apath of self-love and being
(11:28):
creative and staying in ourpurpose.
And we're triggered the wholetime, right?
It's a completely differentvibrational match that we're
even talking about here.
So this is something thatreally deeply can play such a
big role.
It's just learning to start toreframe these triggers as well.
And self-inquiry is alsosomething that I have fallen in
(11:53):
love with lately.
I've always felt like I'mcriticizing myself, I'm judging
myself, I'm being negative, thisis bad, this is not good.
It's not true.
I realize it's actually nottrue.
I've learned to ask myself inthe moment, what am I really
truly afraid of right now?
Because when we're triggered,we're not in our power.
(12:14):
We feel actually disempowered.
And often that anger isovercompensation for this
empowerment that we felt in thepast.
So, what do I feel afraid ofright now?
What about this specificsituation can really truly take
my power away or control me oraffect me in a very bad,
(12:38):
disempowering negative way?
Is this about the present?
Is it about the past beingreactivated?
What is underneath thisreaction?
And last one that I would liketo share with you before we go
into our healing meditation,which you know I love to do on
(13:00):
my on my episodes.
And something that I anotherthing that I fell in love with,
and I'm sharing all my self-lovetricks up my sleeve during
moments of triggering, becausethese really truly helped me,
and they've helped so many of myclients and students is to
repattern the triggers withcompassion.
(13:21):
This was one of the hardestthings that I had to learn to
give myself compassion.
You see, instead of shamingyourself for being triggered,
thank your body for trying toprotect you.
Replace also I shouldn't feelthis with maybe it makes sense
(13:44):
that I feel this.
Now I choose how to respond.
We need that from ourselves.
So if we had to just gentlyrecap some of the key insights
(14:10):
that we discuss in today'sepisodes, is triggers their
survival responses, the notpersonal flaws.
And remember that our lack ofawareness, sometimes it's not
that we're in a place ofavoidance, it's not that we
don't care.
Sometimes it's a protectivetactic, it's not a weakness.
(14:33):
And remember, when we start tobuild that awareness ever so
slightly, that's when nervoussystem regulation becomes more
possible because it opens upchoice, it opens up conscious
choice, and that consciouschoice can lead you to freedom.
(14:54):
So these are some of the keytakeaways for today's episode.
And now, when you are ready,let's start our healing
meditation.
So when you're ready, let'sstart by taking a nice deep
(15:15):
breath and exhale.
And I invite you now to find acomfortable seat, or you can lie
down, closing your eyes gently.
(15:38):
I invite you to take a nicedeep breath through your nose
and exhale slowly out yourmouth.
And notice as you do, feelingthe weight of your body
(16:09):
supported by the ground beneathyou, and as you do, imagine
roots extending from your feetand your spine into the earth.
(16:30):
And notice as you do that,notice how that is anchoring
you.
Notice how with every breath,every breath, you feel more
(17:04):
grounded, gently coming backinto the body, in a very gentle,
easy, graceful way, and noticeas you're coming into the body
(17:30):
how supported your body now alsofeels by the surface beneath
you, feeling fully held, fullysupported, and now bringing your
(17:59):
attention to the crown of yourhead, and as you do, slowly scan
downwards through your face,your neck, your shoulders, your
(18:24):
arms, chest, your belly, yourhips, your legs, your feet,
taking your time.
Notice any areas of tension,discomfort, or heaviness.
And try to do it withoutjudgment, just observation,
(18:49):
silent, fully present,observation.
And if you're finding perhapsany moments of discomfort, maybe
(19:15):
tension, maybe there's a partof you that feels unsettled.
You can also just acknowledgeit.
I see you.
I see that you're there.
Because sometimes these momentswhere we feel pain, when we
(19:43):
feel stress, when we feel upset,these moments are actually
magnified.
If we try to reject that partof us, if we make it out to be
wrong for feeling that way.
That is when we bring anegative approach into a wounded
(20:11):
experience, an old experiencefrom the past.
And just like you, when youneed love during moments when
you feel vulnerable or upset,that part of you right now, it
needs the same approach fromyou.
(20:33):
And allowing yourself toconnect to that part and just
saying, I see you.
And I love you, I see whatyou've been through.
(20:55):
I see the message.
I see you.
Because all that it is is justan old stuck message that's
stuck in the body, and allowingnow a warm golden light flowing
(21:35):
through each area, softening andsoothing it, and releasing that
blocked stress.
Feel how that golden light isjust dissolving it, loosening it
and dissolving it, and how it'sjust dissolving and
(22:02):
disappearing, becoming weakerand weaker, lighter and lighter,
weaker and weaker, lighter andlighter, gently moving up,
going, going, going, God.
And you can even in your bodyfully hold this intention.
(22:45):
I let this go now, I give thisaway to the universe.
And when you are ready, you canalso place one hand on your
(23:14):
heart and one hand on yourstomach, and take a nice deep
inhale on a count of four, one,two, three, four, and pause and
(23:40):
exhale gently for a count ofsix.
One, two, three, four, five,six, feeling your breath in this
moment, slowly calming yournervous system with each inhale,
(24:08):
invite peace.
With each exhale, releasetension.
And now bringing your mind backto that part of your body that
(24:34):
might feel a little bit heavy.
Maybe there's tension.
Imagine that area again beingbathed in a soft golden light.
Almost like the warmth of themorning sun.
(25:01):
Feel how this light carriescompassion and healing as it
flows into this part of yourbody.
And you can even say to thatpart of your body, I'm safe, I
(25:31):
am healing, I'm becoming wholeagain.
And see this light expandingthrough your entire body,
filling you now with thatwarmth, with that peace and
(25:59):
vitality.
Allow yourself to just simplyrest in this beautiful glow of
healing energy.
And as you do, allowingyourself to take in the
(26:24):
affirmations that I'm now goingto affirm to you.
I notice my triggers withcompassion and no longer
judgment.
My nervous system knows how toreturn to calm.
(26:50):
Every trigger is an opportunityto heal and grow.
I am safe to feel my emotionsand let them move through me and
(27:19):
out of me gently andgracefully.
Awareness is the first step totransformation, and I embrace
(27:40):
it.
I am no longer my triggers.
They are just old survivalpatterns that I now can release.
Calmness is my natural state.
(28:09):
I allow myself to breathethrough discomfort and return
back to my center.
I allow my true authentic selfto guide me back to who I am
(28:39):
when I'm triggered.
I also honor the lessons thatmy triggers reveal to me.
I am patient and gentle withmyself as I heal my reactivity.
(29:05):
Each breath grounds me in thepresent moment.
I am free to choose peace in mylife and in any situation.
(29:27):
But I teach it safety now.
From triggered to tranquil, I'mrewriting my story now with
(29:53):
self love.
Finding yourself now takingthat one last deep breath in,
filling your lungs withgratitude, and exhale slowly,
(30:14):
releasing any remainingheaviness that you might be
feeling.
Gently bring awareness back toyour surroundings.
Feeling the surface beneathyour body, wiggling your fingers
(30:39):
and your toes.
And when you are ready, openingup your eyes ever so gently,
bringing with you, carrying thiscalm, this healing energy that
you just created here today.
(31:00):
And remember that you're notalone.
And you are healing one step ata time, one breath at a time.
And the affirmation for todayis each breath grounds me into
(31:24):
the present moment.
And if today's episode touchedyou, then please share it with
someone on their healingjourney.
And as always, breathe deep,listen within, and stay gently
curious.
Thank you for being here.
Thank you for your love, yourtime, and your energy.
(31:45):
I love you.
And until next time, be thelight that you are.
Bye for now.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.
Two Guys, Five Rings: Matt, Bowen & The Olympics
Two Guys (Bowen Yang and Matt Rogers). Five Rings (you know, from the Olympics logo). One essential podcast for the 2026 Milan-Cortina Winter Olympics. Bowen Yang (SNL, Wicked) and Matt Rogers (Palm Royale, No Good Deed) of Las Culturistas are back for a second season of Two Guys, Five Rings, a collaboration with NBC Sports and iHeartRadio. In this 15-episode event, Bowen and Matt discuss the top storylines, obsess over Italian culture, and find out what really goes on in the Olympic Village.