Healing trauma is not a single breakthrough. Even after meaningful shifts, our nervous system can slip back into survival patterns like fight, flight, freeze, or fawn because those once kept us safe. The body does not forget easily. It takes ongoing conditioning for your system to learn a new story: I am safe now. Think of it like the gym. You do not stay strong by lifting once. You build strength through consistent practice. Here are two practices you can try: one for daily regulation, and one for deeper healing work. 🏋️ Daily Regulation Practice Purpose: keep the nervous system flexible and grounded in safety. Step by Step - Sit somewhere safe and comfortable - Slowly look around and name three to five neutral objects you see. This orients your body to the present - Notice a place in your body where you feel tension or activation - Shift attention to a neutral or pleasant sensation, such as your feet on the ground or your breath in your belly - Move awareness back and forth between the tension and the neutral spot. Do this two or three times, always finishing with the neutral spot - Take a slow breath and rest in that sense of safety This daily practice trains your nervous system to return to balance more quickly after stress. 🤕 Core Wound Healing Practice Purpose: meet protective patterns with compassion so deeper wounds can be healed. What Are Protective Parts? In Internal Family Systems (IFS), the mind is made up of “parts.” Protective parts develop in response to pain or trauma. They carry roles like the inner critic, the perfectionist, or the part that shuts down. Their job is to shield us from hurt. They mean well, but they often keep us stuck in old strategies that no longer serve us. By meeting protectors with compassion, we can access the parts of us that still hold the original wounds and begin true healing. Somatic IFS Dialogue - Notice when a protector shows up, such as criticism, anger, or withdrawal - Pause and acknowledge it: “I see you. Thank you for protecting me” - Place a hand on the part of your body where you feel this most strongly - Ask: “What are you afraid would happen if you did not protect me this way?” - Notice what arises: sensations, emotions, or images - Ask: “What do you need from me right now?” - Thank the part for sharing with you

Have you ever noticed how one small moment can feel so much bigger than it seems? A short text. A tone of voice. A look. Suddenly your chest tightens, your thoughts race, and you feel like the ground is shaky. Old experiences can leave imprints that act like a lens. Instead of meeting the present as it is, we sometimes see it through the outline of past wounds, and it changes how we feel, even when the moment itself is safe. The danger is that we confuse those old signals for truth. We believe the story instantly: - They do not care. - I did something wrong. - I am not safe here. But often the story is only one possibility, not the only reality. A Gentle Practice to Explore Another Meaning Next time you notice a strong reaction: 1. Pause. Place both feet on the floor, hand on your chest, and take one slow breath. 2. Name what is happening in your body: “I feel pressure in my chest” or “my jaw is tight.” 3. Write down the first story your mind is telling. 4. Then ask, What else could be true? Write down two other possibilities that are more neutral or compassionate. 5. Choose one small step from this softer place, maybe waiting five minutes before replying, or asking a curious question instead of assuming. Example Event: A friend cancels plans. First story: “They do not want to see me.” Other meanings: “They are tired.” “Something important came up.” Step: Send a kind text: “I understand. Let’s find another day.” With practice, you teach your nervous system that not every silence is abandonment, not every request is a demand, not every pause is danger. You begin to see today as today, not as yesterday replayed. ✨ Takeaway Your first reaction is a clue, not a command. By slowing down, sensing, and widening the meaning, you create room for calm, clarity, and confidence. 💬 Community Reflection What is one moment recently where you realized things might not be as they first appeared? How did it shift when you looked for another meaning?

Did you know that about 80% of the signals in the vagus nerve travel from your body up to your brain? That means your gut, heart, and breath have a louder voice than your thoughts when it comes to regulating stress. When your stomach feels unsettled, your heart races, or your breath is shallow, your brain interprets it as danger. The reverse is also true: when you steady your breath or eat in a calm environment, your body tells your brain, “I’m safe.” Quick Reset Practice Before your next meal, pause. Place a hand on your belly, take three slow breaths, and notice the smell and colors of your food. This small act primes your nervous system for calm and digestion. ✨ Takeaway: Calming your body is not just about thoughts. It starts with the signals you send upward. 💬 Community Reflection: Have you noticed how your stress changes your digestion or appetite?