Survivor’s Flashbacks — a body perspective For a long time, I didn’t have language for what was happening to me. I just knew that sometimes my body would react before my mind had a say. I’ve learned that what many of us call flashbacks aren’t about remembering the past. They’re about the body responding to something that once felt overwhelming. The body doesn’t experience time the way the mind does. When something in the present echoes the past—even quietly—the nervous system can respond as if it’s happening again. Not because something is wrong. But because the body learned how to survive. How this showed up for me My flashbacks weren’t always visual. Often they were: - a sudden drop into anxiety or emptiness - a feeling of leaving my body or the room - tightness in my chest, throat, or belly - a strong urge to run, hide, or go numb There wasn’t always a story attached. The body was speaking first. Grounding — meeting the body where it is What I’ve learned is that grounding isn’t about forcing myself to calm down. It’s about helping my body orient to now. In those moments, I return to sensation: - feeling my feet make contact with the floor - noticing the support beneath me - placing a hand on my body and reminding it, gently:I’m here. I’m safe right now. Sometimes I name what I can see or feel. Sometimes I just stay with one steady sensation. The body doesn’t need explanations. It needs presence. Building capacity — the deeper work Over time, I learned that the work isn’t only what we do during a flashback. It’s how we build capacity between them. Capacity is the ability to stay with sensation without becoming overwhelmed. I built mine slowly by: - practicing grounding when I was already regulated - noticing my body in small, everyday moments - resting when my system signaled overload - learning the early cues before overwhelm took hold As my capacity grew, my flashbacks softened. They became shorter. Less intense. Easier to come back from.

This short gathering is a welcoming space to learn more about the 30-Day Water Journey and how the month of February — Compassion & Softening will unfold. We’ll talk about: - What the Water Journey is and how it works day-to-day - How you can participate at your own pace - What community sharing looks like (and what it doesn’t have to be) - How water, compassion, and gentleness guide this month’s practices There is no commitment required—come listen, feel into it, and ask questions if you’d like. Quiet presence is just as welcome as conversation. 🌙 Open to all. Free to attend. 👉 Zoom Link: https://queensu.zoom.us/j/96676950705?pwd=2NQnSAcMVlHXFBT8AaLyQ5LKg3EMYl.1

Whether you arrived curious, tender, excited, or unsure—you belong here exactly as you are. This is a slow space. A listening space. A place where we practice meeting ourselves with kindness before we try to change anything. As we prepare for what’s coming, we begin with something simple and powerful: body awareness. Right now, before the day fully takes you, pause for just a moment.Feel where your body is supported—your feet on the floor, your back against a chair, your breath moving in and out. You don’t need to fix or improve anything. Just notice. We learn that the body often speaks before the mind has words. Sensations, tightness, warmth, heaviness, ease—these are not problems to solve, but messages to gently listen to. Self-care can begin simply by paying attention to our body sensations. If it feels okay, take one slow breath and ask yourself: - Where in my body do I feel something asking for attention right now? - Can you bring focus to this area, If not then just scan by and then scan back a few time. - Can I allow curiosity here, without needing answers? There is no right way to do this. You might notice a lot, a little, or nothing at all. Every stage is welcome. Exploration is the practice. We’re so glad you’re here. This is just the beginning 🤍 I have attached a some music and i downloadable PDF you can use today to write a little about it! any question please reach out to me or ask in the group !!

One roast chicken. Three meals. Zero stress. Last night’s roasted chicken didn’t get forgotten in the fridge — it became: • Soup for tonight • A chicken pie for the freezer This isn’t about being perfect or “from scratch everything.” It’s about thinking clearly, using what you already have, and letting food do its job more than once. Soup doesn’t need rules. Pie crust doesn’t need to be fancy. Confidence comes from doing, not overthinking. I put together a simple, real-kitchen write-up you can save or share — imperfect in the best way. One chicken. Two comfort meals. That’s Rooted at Home. Quick Chicken Soup (Dinner Tonight) You’ll need: Chicken bones + skin Shredded chicken (some, not all) 1 cup of potato or sweet potato 1 onion, chopped 2 carrots, sliced 2 celery stalks, sliced Salt & pepper Optional: garlic, thyme, bay leaf, noodles or rice How it comes together: Put the bones and skin in a pot and cover with water. Bring to a gentle simmer (not a hard boil). Add onion, carrot, celery, and seasoning. Simmer 30–45 minutes while life happens around you. Strain out bones if you want (or don’t). Add shredded chicken back in. Toss in noodles or rice if using — cook until tender. Taste. Adjust salt. That’s it. Soup. Chicken Pie for the Freezer You’ll need: Remaining shredded chicken 1 cup frozen peas or mixed veg 1 cup of sweet potatoes 2 tbsp butter 2 tbsp flour 1½ cups milk or broth Salt & pepper Pie crust or biscuit topping How it comes together: Melt butter in a pan. Stir in flour and cook 1 minute. Slowly whisk in milk/broth to make a simple sauce. Add chicken and vegetables. Season gently — remember it concentrates when frozen. Pour into a pie dish. Top with crust or biscuits. Freeze unbaked, labelled and dated. Future-you will be grateful.