8) Healing from Narcissistic Abuse

Understanding Trauma Bonds and Breaking Free

Trauma bonding occurs when you form a strong emotional attachment to a person who’s hurt you. Understanding this concept can help in breaking free and beginning the healing process.

Rebuilding Self-Esteem and Self-Worth

Narcissistic abuse often damages one’s self-esteem and self-worth. Various therapeutic techniques can help in rebuilding these crucial aspects of one’s identity.

Self-Care and Therapeutic Techniques

Self-care techniques, such as mindfulness, meditation, and physical exercise, are vital in the healing process. Therapeutic techniques may involve professional guidance and could include cognitive behavioural therapy (CBT) or eye movement desensitization and reprocessing (EMDR).

 

Reflective Exercise: Guided Meditation

This guided meditation will focus on healing from narcissistic abuse. It’s a calming, restorative exercise aimed at promoting emotional and psychological wellbeing.

Guided Meditation for Healing from Narcissistic Abuse

Before we begin, find a quiet space where you feel safe and won’t be disturbed. You can sit or lay down in a position that feels comfortable for you.

Take a deep breath in… and release it slowly… let’s begin.

  1. Grounding: Close your eyes gently and focus on your breath. Notice the sensation of the air entering and leaving your body. If your mind begins to wander, gently bring your focus back to your breath.
  2. Safe Space: Visualise a peaceful and safe place. It could be a sunny beach, a quiet forest, a cosy room – any place where you feel calm and secure. Spend a few moments experiencing this space. Notice the colours, sounds, and any comforting scents.
  3. Body Scan: Starting from your toes, imagine a warm, gentle light moving slowly up your body. This healing light relaxes every muscle it touches. Allow it to move up through your feet, legs, hips, stomach, chest, shoulders, down your arms, and finally to your neck and head. Release any tension you’re holding as it passes.
  4. Self-Acceptance: Now, think of your strengths, your talents, your accomplishments – the things that make you unique and valuable. Say to yourself, “I am enough just as I am. I am deserving of respect and kindness.”
  5. Releasing Negativity: Envision any negative feelings or memories as a dark cloud within you. With each exhale, imagine this cloud slowly dissipating and leaving your body, replaced with the healing light from before.
  6. Planting Seeds of Positivity: For every hurtful memory or experience you’ve let go, imagine planting a seed of positivity in its place. These could be seeds of self-love, strength, courage, resilience, or peace. Visualise these seeds beginning to grow with each breath, blossoming into beautiful, vibrant flowers.
  7. Creating a Shield: Picture a protective shield of light surrounding your body, reflecting any negativity or harmful intentions away from you. This shield represents your boundaries, strong and resilient, preserving your peace and wellbeing.
  8. Coming Back: Slowly start to bring your awareness back to the room. Wiggle your fingers and toes. When you feel ready, gently open your eyes.

Remember, this safe space is always available to you whenever you need it. Take some time after this meditation to sit quietly and enjoy the feeling of calmness and safety. Practice this regularly, as healing takes time and patience.

It’s also perfectly okay to seek suitable help if you’re struggling. You are not alone, and there are resources and individuals ready to support you on your healing journey.

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Daily Change Summary

Healing from narcissistic abuse is a journey that involves understanding trauma bonds, rebuilding self-esteem, and embracing self-care and therapeutic techniques. It’s a crucial step in reclaiming your identity and fostering healthier relationships.