Notice: April is Sexual Assault Consciousness Month (SAAM) and to focus on this I’ve included hyperlinks on the finish of this publish to anti-sexual violence organizations and organizations providing help and therapeutic companies to survivors. Tomorrow night time 4/27 I’m conducting my introductory Power Work for Sexual Trauma webinar with sliding scale out there to survivors. Notice that whereas not explicitly trauma-focused, I’m additionally taking part in a web based summit that could be of curiosity – An Woke up Life.
As I’ve usually written about right here, working with the chakras could be a highly effective addition to any trauma survivor’s therapeutic course of. The final yr has introduced forth many alternative types of trauma, between Covid lockdowns and losses, racial injustice, political revolt and extra, and we’re all grappling with the affect of a number of. For survivors of private traumatic occasions, these collective traumas can intersect and turn into particularly triggering. For that motive, though it’s Sexual Assault Consciousness Month, I made a decision to supply a extra common map of primary chakra affirmations as a part of therapeutic from and managing the affect of trauma.
Final week I posted the picture proven right here on my Instagram and Fb accounts, and determined increasing upon it right here is likely to be useful. Each chakras has so many alternative features, that is only a collection of what you would possibly concentrate on as you’re employed with the chakras and trauma. There are additionally many alternative chakra mappings, so on this publish, as in most of my written work, I’m utilizing the 7 chakra mannequin that’s the most acquainted to many. Additionally, on this strategy I’m specializing in empowering energies and features useful to trauma therapeutic, versus specializing in the discharge of blocks, which is one other useful option to work.
Right here I’m providing easy methods for strengthening these energies by means of affirmations. When you say these, you possibly can concentrate on the related chakra space, and/or add a colour visible should you like. In fact you can too work with the chakras in any of the others methods you already do (together with from Chakra Empowerment for Ladies should you make the most of these instruments.)
Root: Security In Physique
Whether or not from an accident, assault, or abuse, trauma usually impacts our relationship to our physique, and may particularly undermine our capacity to really feel secure inside it. This may be as true for emotional trauma as bodily, as we regularly really feel our physique ‘betrays’ us in its ensuing anxiousness. Strengthening and re-establishing each our sense of security within the second and general relationship to our physique is a crucial a part of working with trauma. Specific physique work, yoga, and somatic methods will be particularly useful on this regard however It’s crucial to discover a trauma-informed practitioner and one that you simply click on with (see group checklist under.) Strengthening right here additionally allows self-care, as we’re higher in a position to ‘pay attention’ to and reply to our physique’s wants. Easy root chakra affirmations alongside these strains are:
I’m secure and current on this second.
I’m secure in my physique proper now.
I belief in my physique’s capacity to heal.
I recognize and look after my physique.
Sacral: Reclaim Pleasure
That is usually a giant space of therapeutic for sexual trauma survivors specifically, however issue connecting to pleasure of any sort is widespread for a lot of trauma survivors past that. Pleasure will be something from actually having fun with a favourite meals, to stress-free whereas viewing a good looking sundown, to affectionate contact or sexual intimacy. It is rather associated to relationship to physique, as a result of we expertise pleasure in our our bodies. But it surely goes past relationship to physique, as a result of generally trauma causes a ‘lockout’ of delight on an emotional degree, out of a way of disgrace, and/or a worry of overwhelm. So working with light methods to reintroduce and welcome pleasure as a type of self-care can usually be an necessary a part of therapeutic. This can be so simple as permitting your self to get pleasure from a heat bathtub or recent flowers to start out. Some chakra affirmations to help this are:
Pleasure is secure and nurturing for me.
I welcome easy pleasures.
I get pleasure from [fill in] as an act of self-care.
I need to really feel pleasure and pleasure.
Navel: Affirm Boundaries
There are such a lot of variations on this one, however on a common degree, trauma survivors expertise a scarcity of company over their lives and that may mirror as a sense they don’t have the proper or capacity to assert or assert boundaries. For survivors of emotional and/or bodily abuse, usually that proper has been explicitly imprinted onto to them by means of abusive language and therapy. Conditioning round taking duty for others, in addition to having pure empathic tendencies, can contribute to a common state of taking up others’ energies and feelings – in some instances as a method (acutely aware or unconscious) to ‘keep secure.’ Affirming each the proper and skill to assert boundaries, and ongoing work round this, will be such an necessary a part of therapeutic. This chakra can also be linked to our sense of private energy and company in our lives, and so in instances of abuse or assault which have undermined this, working to re-establish it’s key too. Some chakra affirmations to help this:
I declare my proper to say boundaries.
I affirm my capacity to say boundaries.
I heart in my very own power and feelings.
I’m highly effective.
Coronary heart: Self-Nurture
Trauma survivors usually really feel there’s something inexorably ‘fallacious’ with them – deep emotions of unworthiness or undeserving are a frequent long-term affect of trauma. That is partly a results of blame-the-victim social messaging (very prevalent for sexual trauma however really current in messaging round different types of trauma too), but additionally magnified by our common lack of knowledge of the fact of the continued bodily and psychological well being struggles that usually accompany trauma of all sorts. Though there’s a rising consciousness round this (and Covid has really elevated concentrate on psychological well being to a point), there’s a lengthy option to go. The best affect of this on trauma survivors is commonly mirrored as issue recognizing and appearing on their very own want for self-care and self-nurturing. Even discovering small methods to self-nurture all through the day will be so useful – actually taking a second with that heat cup of your favourite tea, stopping and smelling some lovely flowers, permitting your self these moments to stretch, loosen up, or unwind. I favor ‘self-nurture’ to ‘self-care’ nowadays, as I discover that usually ‘self-care’ is getting translated into train, vitamin, or meditation routines and/or spa visits. And whereas all of those will be fantastic acts of self-care, they’ll all additionally turn into new ‘shoulds’ that we introduce into our lives and really feel like now we have ‘failed’ after we don’t execute on. So focusing as a substitute on little moments (and later constructing to routines) that truly really feel nurturing within the second, could be a excellent spot to start out. It’s associated to the reclaiming of delight from the sacral, however has extra of an specific therapeutic, self-loving power to it. Some chakra affirmations to help this:
I care and nurture myself.
I need to look after myself.
I’m value it.
Caring and nurturing power fills my being.
Throat – Communicate Fact and Wants
As you possibly can in all probability see by now, these start to construct on one another as we transfer upwards within the chakra construction, and on this case the talking reality and must others is particularly an extension of our capacity to affirm our boundaries with others (navel), and to nurture ourselves (coronary heart). Talking reality can imply every thing from telling others about our trauma when it feels useful, to acknowledging emotions which might be troublesome for us in any scenario. Carefully associated is our capacity to talk up and say what we’d like in a scenario wherein we’re uncomfortable, or wherein we’re feeling triggered and want help. Experimenting with this in small methods first is essential – follow telling (even texting) only one trusted individual in a second of discomfort and construct from there if this can be a problem space. Chakra affirmations that may assist:
I’m secure talking my reality.
I communicate my discomfort when feeling it.
I ask for what I would like.
I settle for assist and help.
Third Eye – Self-Belief
Now we have many ranges of figuring out – if you’re studying a publish about chakras, you little question already are in contact along with your refined and intuitive senses to a point. Trauma can usually entice us in purely psychological types of figuring out – caught in cycles of attempting to ‘determine’ out why issues occurred, or predict prematurely what would possibly go fallacious as a way to keep secure (hypervigilance.) Connecting with our Third Eye is as a substitute about tuning right into a deeper degree of non-conceptual figuring out. Typically our belief on this facet of ourselves is undermined by traumatic occasions, as we marvel how we may haven’t foreseen or prevented what occurred. Regarding our instinct and perception skills in a brand new method – not because the film model of being psychic ‘prediction’ skills however as a substitute as a deeper connection to the unseen feelings and energies inside us (together with our chakras and religious forces) – is commonly key. It permits us to essentially acknowledge what’s and isn’t working for us, what individuals do and don’t help us, what environments we do and don’t really feel comfy in, and extra. Allowing ourselves to belief our personal insights (with out turning into misplaced in dissociative astral fantasies as an escape) is a supportive method of partaking in our Third Eye as a part of trauma therapeutic. Some chakra affirmations to help this are:
I belief my insights.
I honor my various kinds of figuring out.
I heart in my innate knowledge.
I safely embrace my instinct.
Crown – Hope
Typically in terms of the crown chakra, we speak about religion and perception, and definitely these are each key. Particularly you probably have a powerful religious perception system, discovering a method to attract upon that may be very useful in trauma therapeutic. However the reality is, trauma usually undermines a survivors’ religious religion, and this may be exhausting to confess. As we start to acknowledge the long run affect of trauma, it’s clear survivors’ usually wrestle with a way issues won’t ever change or develop sustainably higher – a therapeutic fatigue usually units in. On this sense a grounded hope is commonly essentially the most useful power we are able to pull in by means of our crown chakra – a sense that issues are and can proceed to get higher, little by little. A sense that we’re gaining new instruments, new assets, new religion in ourselves (and new power of all the categories named above) to maneuver ahead. Hope is ahead transferring pressure, and infrequently paves the best way for higher self-belief and religious religion, in instances the place these have been undermined. Chakra affirmations to help this embrace:
I welcome hope.
I’m hopeful and impressed.
I’ve been transferring, and may proceed to maneuver, ahead.
I’m resilient and permit myself hope.
In case you are coping with trauma in your individual life, I want you security in your physique, pleasure, robust boundaries, self-nurturing, the flexibility to talk reality and desires, self-trust and HOPE.
Organizations that provide anti-sexual violence advocacy work and/or practitioners listings for survivors: