Trauma Healing Practices
Three 10-Minute Courses
Course 1 — Slow, Safe Embodiment
A 10-minute guided practice for nervous system safety.
Opening (0:00–1:00)
Welcome.
Let yourself settle where you are.
Feel the support beneath your body… and take a soft breath in…
and a longer, slower, easy breath out.
No pressure. No effort.
Only softness.
[Silence — 6 seconds]
Let the tongue relax.
Let the shoulders drop a little.
Let the belly know it does not need to hold anything for you right now.
[Silence — 6 seconds]
Soft Breathing (1:00–4:00)
Allow yourself to breathe in a way that feels unforced… unhurried… natural.
There is nothing to accomplish here.
You are simply noticing the breath that is already happening.
[Silence — 5 seconds]
As you breathe, gently say inside:
“This breath is enough.”
[Silence — 10 seconds]
Notice the air entering… notice the air leaving…
as though the breath is smoothing the inside of your body.
[Silence — 10 seconds]
Let the exhale be just a little longer than the inhale…
not by trying… but by softening.
[Silence — 10 seconds]
You might feel the breath in the chest…
or the belly…
or around the nostrils.
Wherever it appears is perfect.
[Silence — 10 seconds]
Perhaps whisper inwardly:
“I am here… and this moment is safe enough.”
[Silence — 12 seconds]
Gentle Body Awareness (4:00–7:00)
Let your awareness drift down to your feet.
Feel their weight.
Feel their warmth.
[Silence — 8 seconds]
Notice your legs…
the heaviness… or softness…
or simply the fact that they are here.
[Silence — 8 seconds]
Let your attention rise to the hips and lower belly.
No need to feel anything special —
just be with what is here.
[Silence — 10 seconds]
Bring awareness to the hands.
Notice temperature…
contact…
stillness.
Perhaps the hands feel peaceful today.
Perhaps they feel tired.
All is welcome.
[Silence — 10 seconds]
Now sense your back, supported.
Let your body know:
“You don’t have to hold so much anymore.”
[Silence — 12 seconds]
Safety Phrases (7:00–9:30)
Very gently… let these words move through you:
“Little one inside me,
you survived so much.
You did not deserve what happened.
You are safe here… with me.”
[Silence — 10 seconds]
“You don’t have to rush your healing.
I’m staying with you.”
[Silence — 10 seconds]
“You are allowed to rest now.”
[Silence — 10 seconds]
“My body can soften.
My heart can breathe again.”
[Silence — 12 seconds]
Closing (9:30–10:00)
Take one more soft breath in…
and a slow, easy breath out.
Feel your body supported.
Feel the ground beneath you.
Feel the gentleness returning home.
[Silence — 5 seconds]
This practice ends here…
but the safety you’re building continues with you.
Course 2 — Mindful Seeing for Trauma Release
A 10-minute guided practice for visual safety and orientation.
Opening (0:00–1:00)
Welcome.
Let your eyes soften, whether open or gently lowered.
No need to focus… no need to try.
Just allow light to enter, gently.
[Silence — 6 seconds]
Let the breath fall into its own rhythm.
You’re not here to fix anything.
Only to look… and to let the body discover safety.
[Silence — 6 seconds]
Orienting to the Space (1:00–4:00)
Slowly, turn your head a few degrees to the left…
and softly look at something in that direction.
[Silence — 5 seconds]
Now turn toward the center.
Let your gaze rest on whatever appears naturally.
[Silence — 5 seconds]
Now gently turn to the right…
just noticing shapes, colors, edges.
[Silence — 8 seconds]
Let your gaze move far into the room…
then to something at medium distance…
then to something close.
[Silence — 12 seconds]
You might say inwardly:
“I can see, and seeing is safe.”
[Silence — 10 seconds]
Mindful Seeing (4:00–7:30)
Choose one neutral object — a wall, a plant, a cup —
and simply let your eyes rest there… softly.
[Silence — 8 seconds]
Notice the way light touches the object.
Notice colors or textures.
Notice any shadows or curves.
[Silence — 10 seconds]
If the mind drifts, there is no problem at all.
Just return to seeing.
[Silence — 8 seconds]
Let the breath gently join the seeing…
as though the breath and the eyes are working together
to calm the whole body.
[Silence — 12 seconds]
Whisper inwardly:
“What I see is not a threat.
This moment is okay.”
[Silence — 12 seconds]
Reassurance Practice (7:30–9:30)
As you look around the room again, softly say:
“This moment is real.”
[Silence — 6 seconds]
“This space is safe.”
[Silence — 6 seconds]
“My eyes can rest here.”
[Silence — 6 seconds]
“My body can soften.”
[Silence — 6 seconds]
Let these words settle inside the chest…
the belly…
the heart.
[Silence — 10 seconds]
Closing (9:30–10:00)
Take a gentle breath.
Let the eyes soften once more.
Feel the body grounded and supported.
[Silence — 5 seconds]
May you see the world with softness.
And may the world feel safe enough to see.
Course 3 — Inner Child & Nervous System Healing Flow
A 10-minute guided practice for inner child care and body safety.
Opening (0:00–1:00)
Welcome.
Take a moment to feel where your body meets the ground.
Let the breath move gently through you.
You don’t need to be brave right now.
You don’t need to hold anything together.
[Silence — 6 seconds]
Let your whole being soften, just a little.
Gentle Body Scan (1:00–4:00)
Bring awareness to your feet…
feeling their weight…
their temperature…
their quiet presence.
[Silence — 8 seconds]
Move your attention slowly through the legs…
to the hips…
to the lower belly.
If any area feels tense or difficult,
you can simply glide past it.
You choose the pace.
You choose the depth.
[Silence — 10 seconds]
Feel the hands and arms…
their rest…
their aliveness.
[Silence — 8 seconds]
Now sense the back body —
the part of you being held by the chair or cushion.
Let it lean a little more into support.
[Silence — 10 seconds]
Whisper inwardly:
“My body is allowed to feel safe.”
[Silence — 10 seconds]
Inner Child Contact (4:00–7:00)
Now gently turn toward the younger part of you
who lived through so much.
You do not need to picture them.
You do not need to feel anything intense.
Just acknowledge their presence.
[Silence — 8 seconds]
Say inwardly:
“Little one… I see you.”
[Silence — 8 seconds]
“You get to be exactly as you are.”
[Silence — 8 seconds]
“You carried so much. Thank you.”
[Silence — 10 seconds]
Let your breath soften around the heart area.
Let warmth gather there.
[Silence — 10 seconds]
Mindful Seeing + Safety (7:00–9:30)
Lift your gaze slightly, or simply sense the space around you.
Notice three gentle things you can see.
A texture… a shape… a soft color.
[Silence — 12 seconds]
Let one hand rest lightly on your heart or belly.
Feel the warmth of your own touch.
[Silence — 8 seconds]
Softly say inside:
“I am here.”
[Silence — 6 seconds]
“I am safe enough right now.”
[Silence — 6 seconds]
“My body can let go, little by little.”
[Silence — 10 seconds]
Closing (9:30–10:00)
Take one final soft breath.
Let peace settle like warm light inside you.
You’ve done something beautiful for your nervous system.
[Silence — 5 seconds]
May you feel supported, safe, and deeply loved.
“LOVE is Everything”