I have recently been reading and practicing (on myself, as an experiment) two ways of clearing trauma called "somatic experiencing" and "AEDP".
So far I've found that in just a few minutes, I was able to change my relationship with a particular embarrassing incident from my past, so I thought I would share it with the good folks here.
Here's a brief video of somatic experiencing in practice: https://www.youtube.com/watch?v=YYkSoxh6cYc
Here's a longer video about somatic experiencing: https://www.youtube.com/watch?v=nmJDkzDMllc
I don't recommend starting with anything that could be termed significant trauma without a therapist! You could end up in an emotional breakdown. However, as a taste of it with something more like, perhaps, a cringeworthy memory, you can try the following:
1. Recall and focus on the memory, and while doing so notice what your body is feeling in relation to the memory.
[Edit: You can also start with the body - during meditation, identify an uncomfortable sensation in the body, and ask yourself, "what is this?" Then go along with whatever comes into your consciousness without filtering it, and take it from there.]
2. Now focus on that sensation in your body that the memory brings up. Describe it to yourself. What does it feel like?
3. While focusing on the sensation in the body, notice what comes up in your mind and describe it to yourself.
4. Imagine if the event had gone differently. What do you wish you had done instead? Imagine yourself changing the event, either now as you look back at it, or as yourself back then. Doing something concrete to make the event better. See it play out in detail. Notice and describe to yourself any feelings this brings up in the body.
5. Recall the memory and notice how you feel about it now.
There are probably other, related aspects that are still bothering you that will come up if you continue the process, but this is the entire basic process in a nutshell.
Again, for anything at all serious, definitely find a SE or other qualified therapist to work with and don't do it alone.
So far I've found that in just a few minutes, I was able to change my relationship with a particular embarrassing incident from my past, so I thought I would share it with the good folks here.
Here's a brief video of somatic experiencing in practice: https://www.youtube.com/watch?v=YYkSoxh6cYc
Here's a longer video about somatic experiencing: https://www.youtube.com/watch?v=nmJDkzDMllc
I don't recommend starting with anything that could be termed significant trauma without a therapist! You could end up in an emotional breakdown. However, as a taste of it with something more like, perhaps, a cringeworthy memory, you can try the following:
1. Recall and focus on the memory, and while doing so notice what your body is feeling in relation to the memory.
[Edit: You can also start with the body - during meditation, identify an uncomfortable sensation in the body, and ask yourself, "what is this?" Then go along with whatever comes into your consciousness without filtering it, and take it from there.]
2. Now focus on that sensation in your body that the memory brings up. Describe it to yourself. What does it feel like?
3. While focusing on the sensation in the body, notice what comes up in your mind and describe it to yourself.
4. Imagine if the event had gone differently. What do you wish you had done instead? Imagine yourself changing the event, either now as you look back at it, or as yourself back then. Doing something concrete to make the event better. See it play out in detail. Notice and describe to yourself any feelings this brings up in the body.
5. Recall the memory and notice how you feel about it now.
There are probably other, related aspects that are still bothering you that will come up if you continue the process, but this is the entire basic process in a nutshell.
Again, for anything at all serious, definitely find a SE or other qualified therapist to work with and don't do it alone.