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Release/Ground Methods – Descriptions © Aimee Zakrewski Clark 2007-2016

Triggers are based on 0-10 scale, with 10 being the most triggered.

As a rule, when you make the You-Turn©, you will rate the level of which you are triggered. Anything up to 5 will benefit from a Grounding exercise. Anything 6+ will benefit from a Releasing/Replacing exercise.

Trigger: 1-2


RELAXATION BREATHING:

Relaxation Breaths:
Visualize a deflated balloon inside of your lower belly. Breathing only through your nose, inhale and fill the balloon up (lower belly pushes out) and exhale and feel the balloon deflate (lower belly pulls in – as if there is a string pulling your belly back towards your spine).

Relaxation Breaths, Linking Inhale/Exhale:
You can also link a word/old learning that you release on the exhale, and replacing with the opposite on the Inhale (i.e. Exhale: Not Good Enough, or Doubt, Inhale: I am Good Enough, or Trust). RATIONAL SELF-TALK or REALITY AWARENESS:

Stay with rational thought and keep with the FACTS. Stay out of the C.A.J.E (Criticism, Assumption, Judgment, Evaluation).

Trigger: 2-3

STRESS RELIEF BREATHING:

Stress Relief Breathing (SRB): Inhale the stress up with a sharp inhale; let it go on the exhale. Let the exhale last for a few counts more than the inhale.

SRB with Linking Inhale/Exhale: You can also link a word/old learning that you release on the exhale, and replacing with the opposite on the Inhale (i.e. Exhale: Not Good Enough, or Doubt, Inhale: I am Good Enough, or Trust).

SHAKE IT OUT: as if you saw something gross crawling on you and you want to shake it off. Make an “ehhhhhhh” sound. Add an Integration Breath at the end: Arms at your sides, raise and spread them outward as you inhale and bring your hands together above your head. Exhale and let your arms drop to your side.

I FEEL Exercise:

Identify how you feel and then just saying out loud, “I feel ________” over and over again. (Let yourself picture your “inner child” – you at around age 4-5 – and use that intonation). Let whatever you are naturally feeling come out and add “because”.

Examples:

Inhale, and on the exhale say, “I feel mad.”
(Repeat at least three times and then add “because”. Say whatever comes out naturally).
Inhale, and on the exhale say, “I feel mad because…I don’t feel heard.”
Inhale, and on the exhale say, “I feel mad because…you never really listen to me.”
((Transition to another feeling when you are ready)).

CANDLE BLOWING BREATHS:

Identify what is being triggered from your list – or the emotion that is being triggered (anger, frustration, fear, etc.) Visualize a birthday cake with candles about six feet in front of you. All of the breathing is done through the mouth. The concentration is on your exhale – it is a small inhale and a big exhale. This can be done either sitting or standing with your Ta’i Chi body mechanics. Do three sets of 30 – take three relaxation breaths between each set. Each time, have the intention of letting go of the trigger or the feeling.

NURTURING SELF-TALK:

Have Your Adult Self Talk Comfort Your Child Self:
This is an exercise to help you parent your Child Self in a way that you feel is compassionate, loving, and also strong. Keep talking back and forth with your Adult Self and your Child Self until your Child Self feels comforted, safe, and rational.

Trigger: 3-5

“HUH” EXERCISE:

This is used when you are triggered from 3-5, when the feelings are pent up and need to be pushed out so you can calm your mind. Do the same as candle blowing (#3) but on the exhale let out a “HUH!” sound. Really feel it in your diaphragm – like you are growling. Make the sound like you would when you feel frustrated.

SRB WITH GROWWWWWL:
Inhale sharply, exhale with a loud Grrooooowwwwlll like a child would do when frustrated.

SRB with the Growl, Linking Inhale/Exhale: You can also link a word/old learning that you release on the exhale, and replacing with the opposite on the Inhale (i.e. Exhale: Not Good Enough, or Doubt, Inhale: I am Good Enough, or Trust).

MOVING OUT/MOVING IN:

You can do this while you are driving, walking, running, etc. Start with the first trigger (for example: You are not enough). Start to say out loud, “NO MORE “You are Not Enough” over and over again. Do this for about five minutes or until you feel the trigger has moved some. Once you have moved the trigger, MOVE IN what you want to feel, what is true for you – your new learning. Say “I am good enough, I am lovable” over and over again until you feel the trigger has been replaced with your truth.

Trigger: 5-7

TAPPING OUT/TAPPING IN:

Identify what is being triggered from your list – or the emotion that is being triggered (anger, frustration, fear, etc.). Begin by tapping the trigger out – you will do this through your Crown Chakra (to remove the trigger from your mind). Tap with all of your fingertips onto your crown, saying, “NO MORE (You are not enough, frustration, fear – whatever the trigger is)” After you have tapped it out, now you want to tap in your truth – you will do this through your Heart Chakra (to put into your heart what is your truth). Tap with all of your fingertips into your chest area what is true for you (I am good enough, I am capable, I feel calm, I trust myself – whatever your truth is).

THE WALL:

Find a clear space up against a wall. Put your back against the wall and have your feet about one foot-width apart, and about 2 1⁄2 feet in front of you. Slide down the wall until you are in a sitting position. Make adjustments to that your knees are at a right angle. In this position, you need to begin your candle-blowing breaths first. You can incorporate #7 with this exercise.

Trigger: 8-10 – use when MOST TRIGGERED

SCREAMING INTO A PILLOW:

Use this method when you really need to aggressively move the feelings out. Take a pillow and scream as loud as you can “NO MORE” to the trigger. For example, “NO MORE NOT GOOD ENOUGH, NO MORE NOT GOOD ENOUGH.” Do this until you feel you have moved the negative feelings out. Once you have finished releasing it, replace it with what is true for you, what you really want and feel for yourself. For example, “I AM GOOD ENOUGH, I AM LOVABLE JUST AS I AM”. Do both the release and the replace dynamically.

HITTING PILLOWS/SCREAMING:

Use this method when you really need to aggressively move the feelings out. Make a stack of pillows in front of you. Sit in front of the pillows and do the same as #8 – but this time use your voice and your body. Say the trigger out loud and hit the pillows at the same time.

TEMPER TANTRUM:

Use this method when you really need to aggressively move the feelings out. Lay down on your bed. Surround yourself with additional pillows as needed. Let yourself use your arms and legs to really allow your body to release. Scream OUT what you don’t want (i.e. NO MORE NOT GOOD ENOUGH) and then scream IN what is true for you (i.e. I AM GOOD ENOUGH!”


 
 
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