One Word Exercise. EMDR part 4

After my first D-Day 3 1/2 years ago I was incapacitated, suicidal and hopeless. I had no choice but to reach out for professional help. Thankfully I found the perfect therapist for me that did EMDR and was very helpful in sending me home with exercises and tools that I could use between my appointments with her. A year and half with her and I was finally feeling like a person again. 

For this exercise you are going to need to be in a relaxing place with no distractions.  It is best to have someone lead you through this meditation but you can also read the steps below, then do the exercise.  The idea is to train your brain to put a feeling to a word. A happy word to a happy feeling. 

  1. Close your eyes.  Place yourself in the most beautiful, comfortable, relaxing setting you can think of. It can be anywhere in the world or out of this world. The choice is yours.
  2. What does this place feel like?  Is it warm, cool, hot, busy, slow.  Get all the feels.  Is your skin sweaty, cool to the touch, warm, etc. What are you wearing?
  3. What are the sounds you hear? Are there any animals, running water, waves, cars, people, children, etc.
  4. What type of surface is under your feet?  Are you sitting, standing, laying?
  5. Is there anyone with you? Your favorite animal, a loved one 
  6. Imagine you can stay in this place for as long as you want.  Absolutely no rush to leave. You relax into your surroundings feeling no rush to leave. Time stays still in this place. You are safe from everything.
  7. Sit in this place and take in all the scenery, feelings, scents, etc. until you can actually feel yourself there.
  8. What is one descriptive WORD you can use to describe this place? What WORD describes how you feel in this place?

My word has always been peace. It puts me right onto Huntington Beach in California feeling the sand between my toes.  One of my favorite places to visit when I was a child.  The warmth of the sun, the sound of the waves crashing and the seagulls is a place of comfort for me.  My husband knows to say “peace” whenever I get really worked up in an anxiety attack.  Just the word alone puts me there and I can feel all the feels.

I hope you are able to find a place for you and one word that puts you there.

What Is Betrayal Trauma? — Fighting for a Future

 

The term betrayal trauma was first introduced by Jennifer Freyd in 1991 at a presentation at Langley Porter Psychiatric Institute. According to Freyd “Betrayal trauma occurs when the people or institutions on which a person depends for survival significantly violate that person’ s trust or well-being: Childhood physical, emotional, or sexual abuse perpetrated by a […]

via What Is Betrayal Trauma? — Fighting for a Future