The Echos Within - Navigating & Healing Trauma Held Within the Body’s Systems
The Echos Within
Navigating & Healing Trauma Held Within the Body’s Systems
- A Dissertation & Sneak Peek Into My Upcoming Book -
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This dissertation is an original work by Katherine Harrison and is protected under United States and international copyright laws. The concepts, models, illustrations, interpretations, and written content contained herein are the intellectual property of the author.
The information presented in this work is intended for educational and informational purposes only and should not be considered medical, psychological, or legal advice. Readers should consult qualified professionals regarding their individual circumstances.
This dissertation also serves as foundational material for an upcoming book by the author. Unauthorized reproduction, adaptation, or commercial use of the unique concepts, frameworks, or substantial portions of this work is strictly prohibited.
Author: Katherine Harrison
Title: The Echoes Within: Navigating & Healing Trauma Held Within the Body's Systems
First Edition: 2026
Acknowledgements
I would like to express gratitude to both the people who lifted me up and those who tried to keep me down. You both have given me unbelievable opportunities to show me the power that lies within myself. For the light-bringers and the darkness bearers, you are equally important in my journey of self-discovery.
For the ones who have stood by me, you are the bones behind this work. Without you, I could not have achieved this level of success. You held me when I needed to be nurtured, you walked beside me when I needed to find a steady pace, you stood with me when I lost my ground, and you saw me and heard me in ways that showed my mind, body, and spirit what it was like to feel safe. Without that safety, I would remain a scared little girl. Instead, I have become an empowered woman.
For the ones who condemned me, shunned me, and doubted me, you are the air at my back, pushing me forward, even when at times it felt like I was being pushed down. Instead of letting the energy blow me over, I allowed it to flow beneath my feet to lift me up. Then I positioned myself in such a way that I rode the flow of the stream up and down instead of collapsing under the pressure. I wouldn’t know certainty without facing doubt first.
For the times I felt like I was scaling a mountain with no harness, I will remain forever thankful for that part of me that didn’t allow fear to take over. I thank Spirit for holding me steady, and I thank the Earth for giving me the terrain to roam. Without the beauty, forgiveness, and tough love given to me by Mother Earth, I would be blind, with no direction towards true purpose and peace.
For all the teachers, mentors, and practitioners who reminded me of my power, I am eternally grateful. Sometimes we need each other to remind us of the magnitude of glory and grace available to us when we get blocked from our own knowing. I have witnessed cult-like teachers and teachers who were sent directly from a heavenly place within this reality we live in. I have learned equally as much from both, and as always, I am grateful for the shadow as well as the light. One simply cannot exist without the other, and that is the most beautiful part about the life we live.
More specifically, I want to thank my husband and daughter for the ways in which they have unintentionally pushed me to become a version of myself that I am growing to love more and more each day. They have had patience with me as I hyper-focused on my studies, my husband cooking many dinners as I was tucked away in my office. As I have grown through this process, my husband has supported me, loved me, and cherished me as I worked through unbelievable grief, depression, anxiety, burnout, and dissociation. As much as I would love to say I have handled my healing journey gracefully, I cannot honestly live up to that. Some days were rough. Some days were blissful. No matter what I experienced, my husband and daughter loved me fully. They never forced me to be anyone other than who I was showing up as that day. Without their support and love through this, I would not be where I am now.
Two others that deserve a place in my acknowledgements are my brother and best friend. As I was going through my coursework, I saw many sides of spirituality. Some of which were scary, infuriating, and close to being another means of escape. I saw sides of myself I didn’t know existed before I started journeying through the unknown terrain of my subconscious mind. My brother and my best friend (along with my husband and daughter) witnessed parts of me that I often keep hidden from the outside world. As I was learning how to manage this newfound information coming into my systems, I tripped up many times, as most of us do when we are stepping outside of our comfort zones. These two had every opportunity to turn their backs on me, but they didn’t. They stayed. They supported me. They loved me. Even when they didn’t fully understand what I was going through. Because of them, I have learned a new way to love.
Finally, I thank the echoes that have surrounded me throughout many seasons. For much of my life, I did everything I could to quiet the echoes. Keeping myself busy, blasting music so loud I could feel the beat reverberating in my chest, scrolling on technology, all while blaming others for the numbness I so often felt. For so long, I didn’t know there was any other option outside of suffering. As a child, I thought mistreatment was normal, so that was the backbone of my life. Not only allowing and setting myself up for mistreatment from others, but more than anything, mistreatment of myself.
The echoes surrounding me eventually became deafening, and pushed me into shadows so dark it shook me to my core. I was quite literally left trembling as I recalled moments from my past that had shaped every decision I had ever made to abandon myself and become blind to the love that was omnipresent in everything around me. It wasn’t until I faced those shadows with courage that I realized this love wasn’t only in the sounds of nature – It was also carried within the sound of my breath, the sound of my heart beating, the sounds coming from my gut as I digested food, the sound of whimpers when I opened up enough to let myself cry, and more than anything, the sound of silence when I learned I could quiet my mind.
But this silencing did not come from distractions. It came from allowing myself to feel fully, and to stop long enough to hear the messages my body was sending me. There were days when I thought I was breaking, but come to find out, the breaking was the outer shell I had put around myself by means of protection. My body was accustomed to pain; all it knew was to protect. To hide. To shield. Each time I sat in stillness and felt the sheer weight of that shield, it became more and more apparent that my body could no longer carry it. I was asking too much, and it had had enough. The only way I could get that shield to come down was to understand the reasons why it was put up in the first place, and I had to hold those reasons with love. Not turning away from them, but moving straight towards them.
This is what I call self-empowerment. To be able to face my own shadows without running from the echoes is the most empowering thing I’ve ever done. I never knew I could be so strong. I never knew I was capable of loving myself so much. I never knew the true me before now. For that, I am most thankful, and this dissertation encapsulates my process through understanding the echoes a little better. Recognizing that my physical pain wasn’t just physical, and my emotional pain wasn’t just emotional. There are deep symbolic messages our bodies share with us every single day, throughout the day.
We were created differently from each other, but there are themes held within the body that show up time and time again without fail, and I find it to be so incredibly fascinating. I hope with all my heart that you find it to be just as fascinating and enlightening as I do. Thank you for taking the time to be with me throughout this discussion. Let’s get started!
Introduction
“It’s all in your head.” A phrase heard too many times by those who have survived trauma. I have witnessed a societal pattern throughout my life of those who are suffering, who seek help from professionals, family, or friends whom they trust, being told “It’s all in your head” when they share painful experiences. From my research, I have come to know many reasons why this happens. First and foremost, acknowledging suffering is one of the hardest things for humans to do, because in order for us to acknowledge someone else’s suffering, we are faced with first acknowledging our own.
No matter what kind of life we were brought up in, we all experience suffering at some point or another. We could lose a close family member or friend to death, due to Cancer, heart disease, diabetes, or other debilitating diseases, or in a freak accident. We could be raised by abusive parents, siblings, aunts, uncles, or grandparents who project unhealed wounds on us. We could be a witness to a horrific crime and never fully process the incident. We could be subjected to physical abuse, sexual abuse, emotional abuse, or spiritual abuse by those outside of us. The list can go on. At the end of the day, every single human on this planet will witness suffering in their lives.
But there are moments in time where there are opportunities to heal or end our suffering, and there are two people in this world. Those who choose to acknowledge and heal the suffering to ultimately let go, and those who avoid the acknowledgement at all costs, opting to either only focus on the positive aspects of life and never embrace and care for the shadow, and those who stay locked into that shadow, only finding comfort in their own suffering. Because, believe it or not, there is a comfort to it, but that comfort is an illusion.
As you read through this discussion, I want you to imagine your life as a puzzle that your soul has already completed, and has been looking at for a very long time. Then, one day, your soul remembered how fun that puzzle was to create, and you decided to break it apart and to begin putting it together again from the beginning. But there’s a catch. Each time this puzzle gets restarted, as the pieces land on the table, they multiply. Like splashes of water into a bucket they create a multitude of other droplets.
Because our souls are complex and always evolving and growing, the puzzle of our lives can never stay exactly the same. Sure, some of the pieces of the puzzle are originals and have been there since the beginning, and we may know these pieces well, but there are new pieces forming with every life we live, and we carry those pieces with us over and over again, fitting them into this puzzle we call life.
I want you to try this because I have found that human consciousness is like this puzzle. Every life we live is like our soul is taking a completed puzzle and starting all over again. Getting to know the pieces of the puzzle better and better every time while fitting in new intricacies as we go. And for our consciousness, most of the time, we have no idea this is happening unless an event occurs in our life that shows us the reality of our world, both inner and outer.
For me, this remembering occurred in the depths of the darkest time in my life. Right after the COVID pandemic, I was forced to sit with myself for the first time in my entire life. I remembered early childhood traumas, near-death experiences, and times when I was deeply connected to something much larger than myself, but had no idea it was even taking place. This is what ignited my curiosity towards the subjects we are going to cover in this discussion.
As I go along, I want to make clear that these realizations have not been easy or comfortable. In fact, my awakening process has been the most uncomfortable growth I’ve experienced thus far. When I realized I have the power to heal my body, stop unwanted thoughts, and receive wealth in ways that extend far beyond monetary and physical means, I was both elated and terrified, because I knew the changes I would have to make would be significant.
It is my goal to provide you with the most beneficial information I have gathered along my journey. I know we are all different, but at the same time, we are all exactly the same. Our programs run the same way, our bodies run the same way, and the way spirit works in our lives is very much the same as your neighbor's. This is why I think Jesus stated to love our neighbor. Because our neighbor is us, they are a part of us, reflecting back to us. The love we share with our neighbor is the love we share for ourselves. As I’m writing this, I am viewing you as my neighbor. So this information is not only for you, it is for me. It is my soul breaking apart a puzzle and piecing it back together, and remembering more deeply just how incredible the human body and human spirit are. We are quite literally unstoppable.
With all of this being said, I am going to spend this discussion covering just how powerful we are, but as I do that, I am going to share research into the body’s systems because I think learning about the body’s systems is critical to healing ourselves. How can we heal ourselves when we have no knowledge of the body’s systems? Not just the physical systems we’re shown in school, like the muscular system, but the energetic systems like the Chakras, meridians, and nervous system. As we integrate this knowledge of our body’s system, we can better understand the signals our body sends us, recognize where they are coming from, and heal them at a root level.
Trauma and stress are the top contributors to disease and illness. Both physical and emotional. But what a lot of modern-day humans don’t understand is that this trauma and stress not only come from events that happen in our own lives, but sometimes this energy can be passed down through our bloodline, our society, right down to the very organic material of our Earth. Our planet has seen its fair share of suffering, and none of us is free from feeling it, no matter how good we are at shoving it down. Avoiding a problem never solves it. We must face the issue at hand and find ways to heal it and let it go somatically. We have to walk the walk. Not just talk the talk.
As I’ve studied trauma, I’ve explored many different concepts and perspectives surrounding where trauma holds within the body and energetic field, how it holds, and how our thoughts can serve as gateways into what is being held. Over time, I’ve come to define the thoughts that plague us as echoes.
When I say “plague us,” I mean the thoughts that keep us awake long past our bedtime; the thoughts that race back and forth as if they are competing with one another for our conscious attention; the thoughts that make us feel “mad” because the volume keeps increasing no matter what we do to turn it down; the thoughts that keep us locked into past victimhood, fear, scarcity, and old stories. The list goes on.
In many cultures, spiritual practices, and even within the agreements of our collective society, we are often taught that our thoughts either don’t mean anything or that they are here to sabotage us. I may be controversial in sharing this, because I deeply respect the works of the teachers who came before me, but through the research and exploration I’ve done, I don’t believe for a second that our mind is here to sabotage us. As I said before, I believe it is a gateway.
Eckhart Tolle said, “The thinking mind is what separates us from direct experience.” To me, it seems that the mind is the projector OF the experience, not something that separates us from it at all. In fact, I see it as quite the opposite.
In the Bhagavad Gita it says, “For him who has conquered the mind, the mind is the best of friends; but for one who has failed to do so, the mind will remain the greatest enemy.” I can understand the perspective and meaning behind this, but again, I struggle with the idea that the mind should be conquered. Who is doing the conquering? The mind itself?
What I have gathered through my studies is that the mind is one of the most powerful communicators we have. The mind, body, and spirit function as one integrated unit. One does not take precedence over the other, because without one, the fullness of the human experience changes.
As humans, we dissociate more than we tend to realize. The distractions of our modern world bombard us every day. We are constantly taking in an enormous amount of sensory information, and this can shift our awareness away from the body and into the mind very quickly. This is not a design flaw. It is biology.
What happens when we become disconnected from the body is that our thoughts may begin turning up the volume in an attempt to regain our attention and restore balance. When this happens, many people reach for ways to quiet or suppress the noise rather than becoming curious about what their thoughts may be trying to communicate. We often take medication that suppresses parts of our brain altogether. This is what I call “conquering” the mind. To conquer is to control, and sometimes it’s best that we just let nature do its job instead of taking matters into our own hands just for the sake of feeling comfortable, ultimately ignoring or dismissing the true intelligence held within our cellular makeup.
To me, our thoughts are signals. They are not random enemies working against us. They are messengers.
Most humans do not realize that our bodies generate measurable electrical and magnetic activity, and many spiritual traditions describe us as existing within an energetic field that extends beyond the physical body. Whether viewed scientifically, spiritually, or both, I see our experiences as living within a reflective system.
When emotions are expressed, acknowledged, and processed, they continue moving. But when feelings are pushed away, held in, or ignored, they can begin reverberating through our experience. Thoughts return. Sensations return. Patterns return. Like echoes moving back and forth, they continue calling for our attention.
Perhaps these thoughts are not here to sabotage us after all. Perhaps they are echoes of something within us that has yet to be seen, felt, heard, or understood.
With all of this being said, this discussion will explore the many systems through which the human body, mind, and spirit communicate with us. Throughout this dissertation, I will examine both physical and energetic frameworks that I believe are essential to understanding trauma, healing, emotional processing, and human consciousness itself. This includes exploring the nervous system, the meridian system, the Chakras, emotional patterning, mind traps, the emotion wheel, and the ways emotions may become stored within certain organs and systems of the body.
I will also discuss how these systems act as communication pathways, offering insight into what the body may be attempting to express when imbalance, emotional pain, intrusive thoughts, illness, or repeating behavioral patterns arise. Rather than viewing these experiences as random malfunctions or evidence that something is “wrong” with us, I invite you to consider the possibility that they are intelligent signals, echoes, meant to guide us toward deeper self-awareness and healing.
In addition to theoretical exploration, I will share practices designed to help individuals reconnect with their bodies, regulate the nervous system, observe their internal dialogue differently, and cultivate a deeper relationship with themselves. My intention is not simply to discuss trauma intellectually, but to explore how awareness, presence, and embodied understanding may allow us to process emotions more consciously and transform the relationship we have with our own inner world.
Discussion
This discussion is going to happen in layers. Going too quickly risks causing imbalance to the nervous system, and through this, we want to do just the opposite. We want to find stillness, peace, and balance, so we are going to start slow. Before we jump in, I want to make sure you are grounded in your understanding of energy and the way it flows through each system within our body, and how blockages happen. These blockages are the root of suffering, pain, and illness.
First off, when we experience suffering in the form of trauma or stress, we block the flow of energy through our body. The reason why I believe these blockages happen is that the body doesn’t fully understand how to process overwhelming events in the moment.
Research shared in The Body Keeps the Score by Bessel A. van der Kolk physiologically supports this. When something is too intense, too fast, or too much for us to integrate, the brain shifts into survival mode. Instead of processing the experience as a completed event, it becomes stored in the nervous system and held in the body rather than resolved through it.
This is why trauma is not just about what happened, but about what the body was unable to fully process at the time. The thinking brain (the prefrontal cortex) goes offline, while the emotional and survival centers take over. Without the ability to make sense of the experience, the body essentially “freezes” parts of it in place. Sensations, emotions, and even physical tension start to happen.
Over time, these unprocessed experiences can show up as what we might call “blockages.” From a scientific lens, they are patterns in the nervous system, and chronic states of fight, flight, freeze, or shutdown. From an energetic perspective, they can feel like areas where movement, expression, or vitality is restricted.
The body then begins to speak in other ways. According to van der Kolk, trauma can manifest through physical symptoms, emotional reactivity, or a sense of disconnection from oneself. This aligns with the idea that the body is always trying to communicate what hasn’t yet been acknowledged or integrated.
Healing, then, is not about forcing the body to “let go,” but about helping it safely complete a cycle that was interrupted and held stagnant. Healing can happen through practices that bring awareness back into the body, like breath, movement, creativity, presence, and connection. As the nervous system begins to feel safe again, the body can start to process what it once had to hold, and inevitably let the pain go.
In this way, what we experience as an energy blockage can also be understood as the body’s intelligent attempt to protect us until we are ready to listen, feel, and gently reconnect with what has been stored within.
Energy flows through your body’s systems - chakras, meridians, or biofield, keeping you alive and balanced. We have blockages when we experience stress, trauma, or suppressed emotions. They can create blockages where energy slows or stops. These blockages interfere with communication between heart, mind, and body, leading to emotional imbalance or physical symptoms.
Think of energy like water flowing through a river. When debris blocks the flow, water stagnates and creates problems downstream. In a healthy state, energy flows smoothly through your meridians, chakras, and cells. Stress, trauma, or suppressed emotions block this flow.
Manifestations of blockages can include: Physical symptoms such as chronic pain, inflammation, digestive issues, and fatigue. Emotional symptoms such as anxiety, depression, and emotional numbness. Mental symptoms such as brain fog, negative looping thoughts, and inability to focus. Blocked energy is like a kinked hose; water can’t flow, leading to pressure buildup and stagnation. If not tended to, this buildup can cause an eruption.
Because emotions are energy in motion, when they are suppressed, they become stagnant and embed in tissues, organs, and fascia if they are not processed in the moment of trauma.
Some examples of stored emotions are: Anger in the liver and gallbladder, grief in the lungs, fear in the kidneys and bladder, and stress in the shoulders and neck. Trauma research shows unprocessed experiences become ‘issues in our tissues,’ leading to chronic pain or illness. Many cultures teach that disease begins in the energy field and is stored in the body when unacknowledged.
When we are talking about trauma, there are ancestral wounds we may not be aware of the root of the issue and how the pain or illness manifested. Because ancestral trauma runs so deep within our genetics and bloodline, it can stay hidden for years, and in some cases, lifetimes. Our society doesn’t discuss ancestral trauma very much. When it does come up, we are hesitant to believe it and dismiss the likelihood that our pain or illness has anything to do with our ancestry, but according to my research and the research of many others, it can play an integral part in our healing. Until we have this awareness, it will continue to cause blockages until we acknowledge and release it.
There are several ways to clear energetic blockages. Some examples are meditation, breathwork, energy healing, somatic therapies, sound healing, and more. A useful practice for connecting with your body to receive deeper messages would be to place your hands on an area of tension. Breathe deeply and ask, “What is my body trying to communicate right now?” Stay curious and compassionate without judgment. As we do practices such as this, we will notice a trust building between our mind and our body that is more precious than anything we can buy.
The variations of trauma many of us carry shape our physical health more than we think. When we are born, we are raised among people who instill their beliefs and ideals into us. This is our nature. A parent or caregiver “passes” us information they think will be beneficial to our lives. The problem with this is that most of the time, this information is given based on their past experiences, good and bad. When we are young, we soak that information up like little sponges. It isn’t until we get older that we truly get to choose what we believe and feel to be right based on our own experiences. We realize that our parents, grandparents, and other influences had much different lives than we do, and some of those old thoughtforms don’t apply anymore.
Even as we realize this, getting out of the habits we’ve built throughout our early life based on these ideals given to us by others is not an easy feat. Those beliefs exist now deep within the subconscious mind and override the conscious thinking brain. Our subconscious mind is programmed when we are children, and often dictates our lives into adulthood unless we decide to reprogram our subconscious. From ages 0-2, we are in Delta brainwave states, meaning we have detached awareness, we are more connected to the Super Conscious Mind, in a constant healing state, or deep sleep state. When we reach 2-7 years old, we are experiencing Theta brainwaves, the bridge between the conscious and subconscious. This is a deep meditative state or hypnotic state. We are highly programmable in Theta brainwaves. When we are between 7 and 12 years old, we are in Alpha brainwave states, full of imagination and creativity. We are highly intuitive and in a flow state. When we turn 12, through adulthood, we enter into Beta brainwave states. This is where intellectual activity takes place, and life basically runs on subconscious programs. This is our normal waking state.
When we are children, programs get stored in our subconscious mind, and will sometimes be forgotten by the conscious thinking brain. This can cause repression of traumatic memories that will often show themselves later in life. That’s why it’s important to tap into the subconscious mind to reprogram these false beliefs. The mind may forget, but the body remembers. Even if you consciously forget painful experiences or trauma, your body holds onto and stores those memories in the form of tension, pain, illness, or emotional reactions until they are acknowledged and released.
Our habits, beliefs, and triggers come from early programming in childhood from our parents, siblings, teachers, other caretakers, media, music, etc. We often continue believing the things about ourselves that these influences taught us. Such as, “I’m not smart,” “I’m not worthy,” “No one cares about me.” These false beliefs build unhealthy relationships, toxic work environments, and psychological issues later in life if they are not released. Your soul knows the truth. and wants you to see it. That’s why our body is constantly sending us signals. It wants us to heal.
Because so much of our personality is formed by early programming in those Theta and Alpha brainwaves states, it greatly serves us to become aware of our habits, beliefs, and triggers that are due to early learning, and then reprogram them to fit where we are in this present moment - Not a story based on past events and feelings, but instead will be a reflection of who you truly are now.
Reprogramming our subconscious mind can be challenging, but not impossible. There are many ways to reprogram the subconscious mind, by returning to Alpha brainwave states through meditation and/or stillness (quiet listening), which are key. There are several ways to reprogram the subconscious mind.
We can use Neuro-Linguistic Programming (NLP), like reframing, anchoring, and visualization (Psychology Today). Using subliminal messaging through audio and visual is also a good way, but make sure it is done positively by programming you trust (Medium). Deep breathing exercises, meditation, affirmations, hypnosis, and guided imagery are also good. Cognitive Behavioral Therapy (CBT) is also a fantastic way of digging into those subconscious programs and changing thought patterns (Mayo Clinic). Listening to audio while you sleep or dream journaling also works, but with dreams, the messages can become scattered and hard to read, though they can still offer insight into subconscious beliefs.
My favorite is journaling and reflective writing. Journaling gets all the thoughts out of your mind and onto paper so you can visually see what you are working with, organize your thoughts, and reframe from there. Another great technique is EFT tapping. EFT is a research-backed practice from the 1970s/80s that combines acupressure with cognitive focus to release limiting beliefs and reduce stress (The Tapping Solution). By tapping on key meridian points while addressing emotions, it may help calm the amygdala and support emotional regulation, making it useful for stress reduction and trauma-related symptoms.
As we engage in practices that support neural rewiring, it is important to recognize that these processes unfold over time. Many of the patterns being addressed are deeply embedded, often formed through repeated experiences across our lives. Change, therefore, is not immediate. Periods of discomfort, uncertainty, or self-doubt may arise, and at times it may feel as though progress is unclear or even regressive. However, such experiences can reflect the destabilization of familiar neural pathways as new patterns begin to emerge.
Disrupting established neurocircuitry can also produce temporary cognitive and physiological responses, including confusion, mental fatigue, or physical sensations such as headaches or low energy. Rather than viewing these responses as setbacks or failures, they can be understood as indicators of ongoing growth within the nervous system. During these periods, it becomes especially relevant to attend to the body’s needs and to allow space for rest and regulation, as the integration of new patterns requires both time and supportive conditions.
Central to this process is the cultivation of self-compassion. Rather than striving for an idealized state of perfection, the work involves an ongoing movement toward acceptance of our present experience, past conditioning, and the unfolding nature of change itself. This orientation reflects what may be described as embodiment: the capacity to remain present with one’s internal experience without excessive judgment or resistance.
Within this framework, it becomes increasingly clear that cognitive and emotional processes are not separate from physiological experience. Research and somatic perspectives alike suggest that thoughts and emotions participate in shaping bodily states. Cognitive appraisals can initiate emotional responses, which in turn influence physiological patterns such as breathing, muscle tension, and autonomic nervous system activation. For example, a fear-based thought may contribute to anxiety, which can manifest as shallow breathing and increased physical tension.
By examining this interconnected thought–emotion–body relationship through the eyes of trauma, we begin to understand how internal patterns are reinforced over time and how they may also be interrupted. This recognition provides a foundation for exploring how shifts in awareness and response can contribute to changes in both psychological and physiological well-being.
Within this framework, it becomes increasingly clear that cognitive and emotional processes are not separate from physiological experience. In Moving Beyond Trauma, Ilene Smith describes how thoughts and emotions actively shape bodily states, influencing neural pathways, hormonal responses, and autonomic regulation, while Pete Walker in Complex PTSD: From Surviving to Thriving emphasizes how repeated emotional patterns become ingrained within the nervous system. Cognitive appraisals can initiate emotional responses, which in turn affect physiological patterns such as breathing, muscle tension, and overall nervous system activation. For example, a fear-based thought may contribute to anxiety, which can manifest as shallow breathing, increased muscle tension, and heightened physiological arousal. Over time, these repeated patterns reinforce both emotional and physical responses, deepening the connection between mind and body.
As I learned about these connections between the mind and emotional body, I’ll be honest, I was thrown off my horse for a while. I felt so destabilized because I learned so much so quickly that all this newfound information went through my body and created a stress response. This is where I will say again that experiencing the shadow can be extremely healing, even though it is difficult to go through. During this time, I was reconnected with a part of me that had been long lost and hidden away, and has become my favorite tool for healing, and that is creativity. We are all born as creators, but unfortunately, for most of us, life gets busy, and we detach from our creativity. There is a growing body of research showing that creativity - through art, music, writing, or movement- has measurable healing effects on the brain and emotional well-being. Studies have found that engaging in creative activities activates areas of the brain involved in emotional regulation, helping individuals process and organize feelings rather than suppress them, and that’s exactly what happened to me. This is one reason why creative practices are often used in therapeutic settings, especially for those working through stress or trauma.
Research also shows that creativity can reduce symptoms of anxiety and depression while improving overall mood and resilience. In their review for the World Health Organization, Daisy Fancourt and Saoirse Finn highlight how both active engagement in creative practices and passive experiences, such as viewing art, are associated with improved mental health outcomes and increased emotional well-being. In addition, their findings and related studies identify physiological benefits, including reduced cortisol levels and improved immune response, suggesting that creative engagement impacts not just mental health but the body as well. Even passive experiences, like viewing art, have been linked to measurable decreases in stress-related biomarkers.
Because of these combined effects, creativity is increasingly recognized as a powerful complementary approach to healing. It supports emotional expression, nervous system regulation, and whole-person well-being, particularly in trauma recovery, where experiences are often difficult to put into words. Rather than being purely expressive, creativity offers a pathway for integration, helping the mind and body process, release, and reorganize internal experiences in a meaningful way. In this context, creativity becomes more than an outlet; it functions as a bridge between internal experience and embodied awareness, supporting the integration of both psychological and physiological processes.
Think on this - if we consider the human experience as a Trinity of body, mind, and spirit, the body functions as the messenger. The mind constructs meaning, the spirit animates experience, and the body reflects what is held beneath conscious awareness. Physical sensations such as tension, pain, or illness are not random, but can be understood as signals. Research across trauma and somatic studies suggests that unprocessed experiences, including stress, trauma, and deeply held beliefs, are carried within the body until they are acknowledged and integrated. In this sense, the body is not betraying us; it is communicating. It’s showing you exactly where these patterns are held in order to help you heal.
If the human experience were likened to a symphony, the spirit composes, the mind interprets, and the body becomes the instrument through which the expression is lived. When trauma, stress, or unresolved experiences persist, this expression can become dysregulated. The body holds this dissonance until it can be processed and reorganized, restoring coherence across systems. This perspective aligns with both somatic psychology and emerging research on nervous system regulation, which recognize the body as central to healing and integration.
Rather than existing as separate systems, the body, mind, and spirit function as an interconnected whole. When one aspect becomes dysregulated, the others are affected. Lindsay Gibson, in Adult Children of Emotionally Immature Parents, discusses how early relational environments influence emotional regulation and stress responses, often leading to patterns of suppression or hypervigilance that persist into adulthood. These patterns are not simply psychological. They are embodied through deep unconscious wounds.
Imbalance, therefore, does not occur randomly. It develops through the accumulation of unprocessed experiences, many of which extend beyond individual events. Trauma can take multiple forms. Physical, emotional, psychological, and environmental, and often exist in layered and overlapping ways. In addition, research in epigenetics suggests that patterns of stress and trauma may be carried across generations, shaping physiological responses before conscious awareness develops (PubMed Central). This concept of ancestral trauma highlights how the body may inherit predispositions toward certain stress responses, sensitivities, or survival patterns, even prior to lived experience.
The effects of unprocessed trauma and chronic stress can be observed across multiple systems within the body. These may include physical manifestations such as chronic pain, muscle tension, gastrointestinal disruption, and fatigue, as well as behavioral adaptations, including substance use or disordered eating. Dysregulation of the autonomic nervous system can impact sleep, cardiovascular function, respiratory patterns, and endocrine balance, while also contributing to immune suppression. Psychological and cognitive effects, such as anxiety, depression, emotional dysregulation, and impaired concentration, further demonstrate the interconnected nature of these systems. As described across trauma literature, these symptoms are not isolated dysfunctions, but integrated responses to unresolved stress held within the body.
Central to this process is the nervous system, which serves as the bridge between physiological, emotional, and cognitive experience. Trauma disrupts the nervous system’s capacity for regulation, often maintaining the body in prolonged states of activation or shutdown. Importantly, this system begins developing before birth. The prenatal environment, including maternal stress levels, emotional state, and overall health of the mother, plays a significant role in shaping the developing nervous system. At the same time, inherited patterns of adaptation are transmitted through both maternal and paternal lineages, further supporting the role of trauma’s influence in how the body responds to stress.
Building on this understanding, early relational experiences play a significant role in shaping how the nervous system learns to regulate. Kelly McDaniel (2021) describes this through the concept of “mother hunger,” which refers to the unmet need for consistent nurturing, protection, and guidance in early development. When these foundational needs are not adequately met, the body may internalize patterns of insecurity, emotional dysregulation, or a diminished sense of safety. These patterns are not simply psychological but are experienced physiologically, influencing how individuals respond to stress, connection, and self-perception throughout life. Recognizing these early imprints allows for a deeper understanding of present-day responses and supports the process of rebuilding safety and regulation within the body.
Despite these influences, the nervous system remains adaptable. Research in neuroplasticity and trauma recovery suggests that regulation and integration are possible through consistent, supportive experiences that promote safety within the body. Healing, in this context, is not about erasing past experiences, but about restoring the body’s capacity to process and respond without remaining fixed in survival patterns.
When symptoms such as pain, illness, or emotional distress arise, they can be understood as forms of communication rather than isolated problems. In states of disconnection, often shaped by trauma or chronic stress, these signals may be suppressed or bypassed through coping strategies. However, when space is created to observe these signals, patterns begin to emerge. Studies on emotional processing and body mapping further demonstrate that emotions are not abstract experiences but are physically expressed within the body. Different emotional states consistently activate specific regions, reflecting the role of the nervous system in preparing the body for action, protection, connection, or withdrawal.
From this perspective, present-moment awareness is not limited to immediate experience but includes the ongoing interaction between past imprints, current physiological states, and anticipated future responses. The body carries evidence of what has been lived, while simultaneously responding to what is perceived. In this way, experiences of stress or discomfort in the present may reflect unresolved patterns that are emerging for integration.
Understanding these patterns creates an entry point for deeper inquiry into the origins of stress and trauma. Rather than approaching this process from a place of correction or urgency, it can be framed as a process of awareness, recognizing how individual, relational, and ancestral experiences shape the body’s responses. This perspective supports a more integrated approach to healing, one that acknowledges both the complexity of trauma and the body’s inherent capacity for adaptation and restoration.
When our emotions overwhelm us, especially those who have lived through personal trauma or ancestral trauma, we tend to dissociate, and this, I have found, is extremely common across our entire society. Trauma and stress can make us disconnected, dissociated, and distracted. Because there is no true separation between us and life, we are born deeply connected to our bodies, to others, and to the energy that moves through everything. Trauma and stress interfere with this natural connection, pulling us out of presence and into survival. When we disconnect, we lose touch with the flow of life that is always available to us.
Trauma and Stress Are Similar. Trauma overwhelms the nervous system, leaving us dissociated from our bodies. Stress overstimulates the nervous system, leaving us distracted and scattered. Both pull us out of connection with ourselves, with others, and with the present moment. Both can keep us cycling in patterns of survival instead of resting in the truthof safety and connection.
Many of us reach for something to help us feel more connected when we experience uncomfortable feelings from stress and trauma. TV, daydreaming, shopping, scrolling, substances, working all the time, catering to others, the list goes on. These are all forms of dissociation. Have you ever noticed that when you are locked into these things, you can’t feel your body? For instance, maybe you woke up with a stomachache, and you started watching TV or went to a busy job before acknowledging and remedying the ache. The pain will magically disappear, but when you turn the TV off, or when you get home from work, the stomachache becomes worse. Maybe resulting in constipation or diarrhea, or severe cramping. This is dissociation.
Suppressing our emotions always comes with a cost, but sometimes we aren’t aware that we are suppressing them. Most of us have grown up in a society that tells us to keep pushing, or normalizes “checking out” by zoning on TV or doomscrolling. Don’t get me wrong, I don’t think watching TV, working a demanding job, or scrolling through social media are bad. Again, let’s check ourselves if we start labeling. I’m saying that if your body is sending you a signal, and you ignore it, there is a cause and effect that happens. Imagine a dripping pipe. It may not be a problem with a small drip here and there, but after a while, the drip gets more constant, and eventually it could rupture, or the slow drip could cause mold growth. Your body’s signals are like that drip. The earlier you can catch it, the better off you’ll be. It may be a small fix instead of a full overhaul if you listen to the subtle signals before the alarm bells start going off.
Many believe the brain is our strongest organ, but it’s really our heart. The heart has its own nervous system, sometimes called the “heart brain,” with about 40,000 neurons that can sense, feel, learn, and remember. The electromagnetic field of the heart is about 5,000 times stronger than the brain’s and can be measured several feet outside the body (Psychology Today, 2020).
When we feel emotions like love, gratitude, and compassion, the heart’s rhythm becomes smooth and coherent, creating harmony in the whole body. Stress and negative emotions disrupt this rhythm, creating incoherence, which can make us feel scattered, anxious, or disconnected.
The heart sends more signals to the brain than the brain sends to the heart, meaning our emotional state can literally influence how we think. Heartbeats synchronize with the music we listen to, the breath we take, and even with the people we sit close to, showing our natural ability to connect. Ancient cultures saw the heart as the true center of wisdom and soul, and modern science is beginning to confirm that intuition often comes from heart signals before the mind processes them.
Now, let’s discuss the Chakra system. Chakras are major energy centers in our body of flowing energy that govern different aspects of the body and overall well-being. Think of the Chakras as energetic vortexes that radiate inside and outside of your body. Chakras influence various aspects of physical, emotional, mental, and spiritual well-being. Understanding and balancing the chakras can lead to a more harmonious and fulfilling life.
The chakra system is a network of energy centers within the body that correspond to physical, emotional, and mental processes. Each chakra is associated with specific organs, glands, and aspects of human experience, creating a bridge between the body and the mind. Rather than operating independently, these centers function as an interconnected system, where an imbalance in one area can influence the others.
Energy held within the body often aligns with specific chakras, reflecting where experiences, emotions, or patterns have been stored. For example, difficulty expressing oneself may be associated with the throat chakra, while fear or instability may relate to the root chakra. These patterns are not isolated, but part of a larger energetic system that continuously responds to how we think, feel, and move through the world.
From a metaphysical perspective, the chakras are also understood as centers of awakening and expanded awareness. The root chakra, located at the base of the spine, is often described as the foundation of the system and the seat of kundalini energy, which can activate and move through the other centers over time. This awakening may occur gradually, allowing the mind and body to integrate new levels of awareness in a balanced and supportive way (Dr. Master’s Master’s Degree Coursework, p. 29).
As energy moves through the system, each chakra contributes to different aspects of perception and experience. Lower centers tend to relate more to physical stability, survival, and emotional processing, while upper centers are often associated with communication, intuition, and expanded states of awareness. The heart chakra serves as a bridge between these realms, connecting the physical and the spiritual through experiences of love, compassion, and unity.
Understanding the chakra system provides a framework for recognizing where energy may be flowing freely and where it may be restricted. By bringing awareness to these centers, you can begin to notice patterns within your body and emotions, creating the opportunity to support balance, release stored tension, and deepen your connection to yourself.
Here is a list of the Chakras and the function of each:
Crown: Spiritual Connection and Cognition
Third Eye: Intuition and Insight
Throat: Communication and Expression
Heart: Love and Compassion
Solar Plexus: Confidence and Power
Sacral: Creativity and Sexuality
Root: Survival and Security
When energy gets stored in our body, the part where the trauma (energy) is stored will always line up with the Chakra being directly affected. For example, if someone is belittling you, and instead of standing up for yourself, you swallow down the pain and go about your day as if nothing happened - this stores in the Throat Chakra and can result in numerous symptoms. In more mold blockages, you may notice more phlegm building in your throat, or you may need to clear your throat more often. In more severe cases of years or decades of holding back your voice, that blocked energy can cause deformation of the jaw, loss of teeth, loss of voice, thyroid conditions, and more. Similar effects can happen throughout the Chakra system if or when we suppress or repress ourselves.
I want to spend this time going deeper into each Chakra, so you can fully understand the scope of how each Chakra acts when it is balanced and imbalanced, helping you become more empowered in listening to your body and moving this energy out naturally and freely. Before we jump into it, I want you to remember that these Chakras do not operate separately from each other. They are a full system, just like your mind-body-spirit connection. What affects the Crown directly affects the Root. What affects the Solar Plexus affects the Sacral. It’s all connected.
The Crown Chakra
The Crown Chakra governs the brain, skull, nervous system, pituitary gland, hypothalamus, cerebral cortex, endocrine system, scalp, and adrenal glands. You will see the adrenal glands are governed by numerous Chakras, because the adrenals are where we store our energy. Our mind plays a critical role in the health of our adrenals. Because of their role in the stress response (fight or flight), which is managed by the brain, looping or ruminating thoughts can drain our adrenals. Even though the adrenals sit on top of the kidneys, they are driven by adrenaline. If you are stuck in fight-or-flight, adrenaline is coursing through your body, depleting your energy and power.
Balanced Crown Chakra effects include: Improved energy levels, greater resilience, inner peace & calm, joy & contentment, deep connection to spirituality, enhanced intuition, sense of unity, and clarity & insight.
Blocked Crown Chakra effects include: Neurological issues, confusion & lack of clarity, disconnection from spirituality, poor memory & concentration, stubbornness & inflexibility, ego-driven behavior, chronic fatigue, and sensitivity to light & sound.
Practices to help keep the Crown Chakra balanced include: Practicing meditation or prayer, spending time in silence, reading spiritual or philosophical books, reflecting on purpose and meaning in life, practicing mindfulness throughout the day, and connecting with nature or the universe.
The Third Eye Chakra
The Third Eye Chakra governs the eyes, Pineal Gland, sinuses, forehead, ears, nervous system, brain, and Pituitary Gland.
Balanced Third Eye Chakra effects include: Healthy eyes & vision, strong immune system, confidence in intuition, deepened inner wisdom, clarity of thought, visionary thinking, insightful communication, and emotional stability.
Blocked Third Eye Chakra effects include: Headaches & migraines, vision problems, anxiety & paranoia, detachment from reality, lack of intuition, poor judgement, limited imagination, and indecisiveness & overthinking.
Practices to help keep the Third Eye Chakra balanced include: Meditating regularly, limiting screen time and mental clutter, keeping a dream journal, practicing visualization exercises, spending time in quiet reflection, and trusting your intuition in decision-making.
The Throat Chakra
The Throat Chakra governs the throat, neck, jaw, thyroid, teeth, tongue, ears, and shoulders.
Balanced Throat Chakra effects include: Confident communication, honest self-expression, healthy thyroid function, strong neck and vocal health, active listening skills, speaking with authenticity, ease in setting boundaries, and expression through voice
Blocked Throat Chakra effects include: Sore throat/neck tension, thyroid imbalances, difficulty expressing yourself, fear of speaking, excessive talking or gossiping, jaw clenching or TMJ issues, dishonesty or withholding truth, and feeling unheard or overlooked.
Practices to help keep the Throat Chakra balanced include: Speaking your truth honestly and kindly, from the heart, practicing journaling or expressive writing, singing, chanting, or humming, staying hydrated, practicing active listening, and reducing fear of judgment when expressing yourself.
The Heart Chakra
The Heart Chakra governs the heart, lungs, thymus gland, chest, circulatory system, shoulders, upper back, arms, and hands.
Balanced Heart Chakra effects include: Healthy heart and lungs, good circulation, emotional balance and awareness, compassion & empathy, unconditional love, inner peace and harmony, connection to the divine, and emotional intelligence.
Blocked Heart Chakra effects include: Heart and lung issues, circulatory issues, emotional instability, lack of empathy, difficulty with love, inner conflict, strained relationships, and emotional repression
Practices to help keep the Heart Chakra balanced include: Practicing gratitude daily, performing acts of kindness, spending time with loved ones, practicing forgiveness (self and others), doing heart-opening yoga poses (like backbends), and meditating on love and compassion.
The Solar Plexus Chakra
The Solar Plexus Chakra governs the stomach, liver, gallbladder, pancreas, small intestine, spleen, adrenal glands, and mid-back.
Balanced Solar Plexus Chakra effects include: Strong digestive system, balanced metabolism, physical vitality, self-confidence, personal power, sense of purpose, self-discipline, motivation, and drive.
Blocked Solar Plexus Chakra effects include: Digestive issues, chronic fatigue, metabolic imbalances, low self-esteem, victim mentality, lack of direction, weak willpower, and fear of change.
Practices to help keep the Solar Plexus Chakra balanced include: Setting small goals and achieving them, practicing positive self-talk and affirmations, doing core-strengthening exercises, spending time in sunlight, taking responsibility for decisions, and stepping outside your comfort zone regularly.
The Sacral Chakra
The Solar Plexus Chakra governs the reproductive organs, kidneys, bladder, lower abdomen, pelvis, large intestine, lower back, and hips.
Balanced Sacral Chakra effects include: Healthy reproductive system, vitality & flexibility, balanced hormones, emotional balance, joy & pleasure, creativity, passion & zest for life, and positive self-image.
Blocked Sacral Chakra effects include: Reproductive issues, sexual dysfunction, lack of pleasure, creative blocks, addictive behaviors, lack of passion, emotional repression, and negative self-image.
Practices to help keep the Sacral Chakra balanced include: Engaging in creative activities (art, music, writing), staying hydrated and drinking plenty of water, allowing yourself to feel and process emotions, practicing hip-opening yoga poses, connecting with others through healthy relationships, and dancing or moving freely to music.
The Root Chakra
The Root Chakra governs the spine, legs, feet, colon, rectum, bladder, adrenal glands (safety), and bones.
Balanced Root Chakra effects include: Strong & healthy body, sense of security, courage & confidence, groundedness, connection to basic needs, practicality, dependability, and healthy boundaries.
Blocked Root Chakra effects include: Lower body issues, fear & anxiety, instability, disconnection from the Earth, survival mode, disorganization, procrastination, and avoidance.
Practices to help keep the Root Chakra balanced include: Spending time in nature (walking barefoot on grass/earth), practicing grounding exercises (deep breathing, body awareness), maintaining a consistent daily routine, eating root vegetables (carrots, potatoes, beets), practicing yoga poses like squats or mountain pose, and focusing on financial and personal security planning.
How we manage our energy determines everything about our lives. Our energy shapes how we think, how we feel, how we show up in the world, and even what we attract. When we spend it unconsciously, we feel drained and disconnected. When we direct it with awareness, our energy becomes fuel for creation, connection, and healing.
Learning how to come back into balance is essential for having a healthy mind, body, and spirit. Balance doesn’t mean perfection. It means listening, adjusting, and returning to center when life pulls us off course. Each time we realign, we strengthen our resilience, deepen our presence, and reconnect with our wholeness.
By this point, you’ve had plenty of time to evaluate your state of being. You may be recognizing ways you’ve held onto resentment, judgment, jealousy, envy, or how you’ve felt frustrated, numb, anxious, bitter, hostile, or ways you’ve abandoned yourself, or have been stuck in guilt because of the weight of trauma. Awareness can be a double-edged sword when we focus on extremes. That’s why sitting right in the middle is the best spot in the house. Having this awareness doesn’t mean you’re broken or flawed. It means you’re human.
I want to touch on the magic of crying. Crying can be a cathartic process, allowing you to release and express pent-up emotions. Unfortunately, in our society, we’ve been taught that crying is a sign of weakness, and we must apologize if tears well up when we’re talking to someone else, and even if we choke up anytime outside of major life events. These beliefs are catastrophic to our health.
Crying can contribute to mood regulation by helping reduce feelings of sadness and improve overall well-being, it reduces stress by releasing built-up emotional tension and calming the nervous system, and it can serve as a social signal, eliciting support and empathy from others. This fosters social bonding and connection. When you cry, your body releases oxytocin and endorphins, which help reduce pain and promote a feeling of calm and emotional relief.
I have a deep belief that when we allow ourselves to cry, it doesn’t exhibit weakness at all. It actually does the opposite and shows just how strong we are. Let’s talk about what happens when we don’t cry. I’m going to share multiple ways holding back tears impacts our health, because I want to make the point very clear here. Let’s get into it.
Holding back tears increases stress by keeping hormones like cortisol elevated, preventing the body from returning to a calm, regulated state. Suppressing crying causes emotional heaviness and inner discomfort, as feelings remain unprocessed and trapped. Sometimes for decades, or even a lifetime. When we don’t allow ourselves to cry, we may appear closed off or disconnected, limiting authentic intimacy with others.
Continually holding in tears can build mental tension, increasing risks of anxiety, depression, and emotional overwhelm, causing psychological strain. Unreleased tears can create stagnant energy in the body, blocking emotional flow and reducing vitality. Suppressing crying disrupts the natural balance of the nervous system, leading to dysregulation and inner turmoil. Holding back tears lowers your vibrational frequency by keeping heavy emotions trapped within. Unexpressed emotions can manifest physically as headaches, muscle tension, fatigue, or chronic illness.
When tears are suppressed, the aura can become dull or clouded, reflecting the unprocessed emotional density within. Finally, suppressing tears can disconnect you from your intuition and higher self, as emotional release is a pathway to deeper spiritual alignment. This isn’t just sad tears. It’s happy tears, too. Let them flow!
Now, if you’re anything like me, you may have been subjected to treatment that eradicated any potential for tears to flow freely. You may have had a parent who abused you physically or verbally when you cried, or you could have been shunned by peers for being “too sensitive.” I’ve been in both situations, and I’ll tell you from firsthand experience, retraining your body to feel safe to cry is not easy. You may feel the tears coming up into your eyes, but your throat may force them back down. This is completely normal and okay. It may take practice to feel safe to cry, but the more you allow yourself grace, the easier it becomes. Healing takes patience and lots of reminders that you are safe. Keep going and tell yourself, “I am safe, and I’m here with you now.”
If you feel yourself getting frustrated, think, “If I were a child, how would I support and love myself?” or “If a close friend were going through this, how would I speak to them? How would I hold space for them?” Do the same thing for yourself.
As you are healing trauma and connecting with your body, you will start to notice patterns. As we’ve discussed, the body is always speaking through tension, sensations, or symptoms, but it doesn’t use words. Instead, it communicates through patterns of feeling and energy. For thousands of years, the energetics of the body have been studied, and here, I am going to go deeper into my research on the patterns of the body. These patterns may be different for everyone, but to our surprise, our bodies' chemistry works a lot in the same ways, even though we are so individually unique.
When you pause to witness these patterns, the messages become doorways into greater awareness. Sometimes the message is simple: rest, breathe, slow down. Other times, it points to an old wound waiting to be released. The more present you become with these signals, the less power the past holds over you. Your body isn’t your enemy; it’s your most loyal guide that’s always with you, and always calling you back into balance.
Our bodies are intentionally designed masterpieces. Like the instruments of a symphony, every system, organ, and cell has its own role to play. Alone, each part has beauty and purpose, but together, they create harmony. When we nurture ourselves with care, rest, movement, breath, and nourishment, the body stays in tune. One part supports the other, and balance is maintained. If one instrument falls out of rhythm, the whole song is affected, but as we tune into the messages of our body, we can return to homeostasis.
Your body is not separate pieces. It’s a whole unit, connected through energy. When you learn to listen to your body and honor the connection, you allow your inner symphony to play in harmony once again.
There are many different systems that offer insight into how the body works as a whole. Now we’ll explore the meridian system to learn how to read the energy of your body, focusing closely on the “invisible” messages from imprints of the past that are still lingering in your cells and energy field. The meridian system has been studied in Traditional Chinese Medicine for hundreds of years, and is a tried-and-true method for deciphering the messages of the body.
The Meridian System
Meridians are energy pathways in the body through which life force energy flows, connecting organs and systems to maintain physical, emotional, and spiritual balance. They are a key concept in Traditional Chinese Medicine, used in practices like acupuncture, acupressure, and qigong to support health and energy flow. Each meridian is linked to specific organs and emotions, creating a map of how energy moves through the body.
When meridians are open and flowing, the body feels balanced, nourished, and strong. When they are blocked or stagnant, symptoms may arise, like physical discomfort, emotional imbalance, or even fatigue and brain fog. By working with these pathways, you can restore the natural rhythm of energy in your system and deepen your connection to your body’s innate wisdom.
Each meridian has a 2-hour peak period when its energy is strongest, supporting specific organ functions and emotional processes during that time. Energy flows in this specific sequence daily, supporting different physical, emotional, and energetic functions. Symptoms or emotional struggles at specific times may indicate imbalances in that meridian or organ. Working with this flow (for example, sleeping during liver time for detox, eating during stomach time) optimizes health and emotional balance (Meine TCM).
The Meridian System Body Clock
11 PM – 1 AM (Gallbladder):
During this time, the gallbladder supports sleep, bile production, and cellular repair, helping the body process fats and prepare for the next day.
Signs of imbalance: Metabolic problems, gallstones or colic, jaw and gum issues, persistent negative emotions, and patterns of rage, anger, or resentment.
1 AM – 3 AM (Liver):
The liver is in deep detox mode, filtering blood, processing toxins, and supporting rest, recovery, and emotional processing.
Signs of imbalance: Menstrual or prostate issues, stiffness throughout the body, neck tension, irritability or aggressiveness, and patterns of shyness or emotional suppression.
3 AM – 5 AM (Lung):
The lungs focus on deep breathing, oxygen exchange, and detoxification; this is also a time when grief or emotional release may surface.
Signs of imbalance: Breathing difficulties, shortness of breath, weakened immune function, lung-related illness, insomnia, and tendencies toward self-pity or unresolved grief.
5 AM – 7 AM (Large Intestine):
The body is ready to eliminate waste, making this the ideal time for bowel movements and clearing out what’s no longer needed.
Signs of imbalance: Digestive or intestinal issues, bad breath, migraines, menstrual irregularities, allergies, frequent colds, lower back pain, and difficulty letting go emotionally or mentally.
7 AM – 9 AM (Stomach):
The stomach is strongest for digestion, making it the best time to eat breakfast and nourish the body for the day ahead.
Signs of imbalance: Digestive disturbances, allergies, sore throat, teeth grinding, fatigue, exhaustion, and tendencies toward nervous tension or neuroses.
9 AM – 11 AM (Spleen):
The spleen supports nutrient absorption and converts food into energy (Qi), enhancing focus, mental clarity, and productivity.
Signs of imbalance: Digestive issues, bloating or flatulence, leg edema, varicose veins, hormonal imbalances, menstrual irregularities, weak connective tissue, fatigue, and chronic exhaustion.
11 AM – 1 PM (Heart):
The heart governs blood circulation and energy flow, making this a time of high energy, connection, and an ideal time for lunch.
Signs of imbalance: Heart-related issues, dizziness, chest or shoulder pain, blood pressure fluctuations, night sweats, restlessness, nervousness, and weakened will or sense of direction.
1 PM – 3 PM (Small Intestine):
The small intestine sorts and absorbs nutrients while separating what the body needs from waste; energy may dip, making rest helpful.
Signs of imbalance: Shoulder and arm discomfort, digestive disorders, ear issues or tinnitus, and heightened sensitivity or emotional hypersensitivity.
3 PM – 5 PM (Bladder):
The bladder supports fluid regulation and energy restoration, making this a good time for hydration, work, and mental activity.
Signs of imbalance: Bladder weakness, headaches, back pain, difficulty concentrating, nervousness, anxiety, and general nervous system imbalance.
5 PM – 7 PM (Kidney):
The kidneys store vital energy and support the nervous system, bones, and longevity; this is a time to replenish and restore.
Signs of imbalance: Exhaustion, weakness, hormonal imbalances, infertility, low self-confidence, anxiety, pessimism, and temperature imbalances such as hot or cold feet.
7 PM – 9 PM (Pericardium):
The pericardium (heart protector) supports emotional connection, relaxation, intimacy, and self-love, helping the body wind down.
Signs of imbalance: Circulatory issues, high blood pressure, heart-related symptoms, sexual imbalances, restlessness, overexcitability, and manic or emotionally heightened states.
9 PM – 11 PM (Triple Burner / San Jiao):
This system regulates metabolism, hormones, and overall balance, preparing the body for sleep and encouraging deep rest.
Signs of imbalance: Abdominal discomfort, thyroid or hormonal issues, tinnitus, sensitivity to environmental changes, cysts or fibroids, exhaustion, and difficulty maintaining energetic or emotional boundaries.
Meridians By Element Linked With Emotion
Every element holds a yin and a yang organ (everything in the universe is balanced).
Yin organs are the solid, nourishing organs that store vital substances like blood, fluids, and essence, supporting long-term stability and internal balance.
Yang organs are more active and transformative, responsible for digestion, movement, and the processing and elimination of substances, both physically and energetically.
Water Element (Winter)
Kidneys (Yin):
The kidneys are associated with courage, willpower, and gentleness when balanced, but can hold fear, insecurity, and isolation when out of alignment. Spiritually, they connect to intuition and ancestral wisdom, supporting deep inner knowing and resilience.
Bladder (Yang):
The bladder supports determination, adaptability, and resilience, helping you move forward in life. When imbalanced, it can show up as fearfulness, rigidity, and bitterness. Its spiritual gift is endurance, cleansing, and energetic alignment.
Wood Element (Spring)
Liver (Yin):
The liver governs kindness, creativity, and flexibility, allowing energy and emotions to flow smoothly. When blocked, it may express as anger, frustration, and resentment. Spiritually, it carries visionary energy, initiation, and compassion.
Gallbladder (Yang):
The gallbladder supports courage, decisiveness, and assertiveness, helping you take aligned action. When out of balance, it can lead to indecision, timidity, or rage. Its spiritual role is discernment, clarity, and empowered action.
Fire Element (Summer)
Heart (Yin):
The heart embodies joy, love, and enthusiasm, radiating connection and emotional warmth. When imbalanced, it may show as hatred, cruelty, or restlessness. Spiritually, it represents unconditional love, joyful expression, and deep connection.
Small Intestine (Yang):
The small intestine helps you process and integrate experiences, supporting joy, connection, and openness. When out of balance, confusion, doubt, and vulnerability may arise. Its spiritual gift is unconditional love and clear emotional expression.
Earth Element (Late Summer)
Spleen (Yin):
The spleen supports trust, nurturing, and centeredness, helping you feel grounded and supported. When imbalanced, it may lead to worry, overthinking, and obsession. Spiritually, it connects to empathy, manifestation, and abundance.
Stomach (Yang):
The stomach governs satisfaction, receptivity, and groundedness, allowing you to receive nourishment physically and emotionally. When out of balance, anxiety, greed, or neediness may surface. Its spiritual role is trust, receptivity, and the ability to “digest” life.
Metal Element (Autumn)
Lungs (Yin):
The lungs are associated with integrity and clarity, transforming grief into wisdom when balanced. When imbalanced, sadness and unresolved grief may arise. Spiritually, they connect to letting go, honoring grief, and reverence for life.
Large Intestine (Yang):
The large intestine supports release, clarity, and integrity, helping you let go of what no longer serves you. When out of balance, it may hold guilt, stubbornness, or grief. Its spiritual gift is purification, renewal, and the ability to release and move forward.
Now let’s focus on self-connective practices that help you slow down, tune in, and build a deeper relationship with your body. These practices aren’t “cures” for trauma, but can greatly aid in the process of releasing any stuck energy. Bringing you back to your body and building trust in yourself. Through simple tools and guided experiences, you’ll begin to recognize the patterns, emotions, and signals that are often running beneath the surface. Rather than looking outside of yourself for answers, this work invites you to turn inward and develop trust in your own internal guidance.
As you move through these practices, the intention is not to fix or force anything, but to create space for understanding, regulation, and connection. Over time, this awareness becomes a foundation, supporting you in navigating your thoughts, emotions, and physical experiences with more clarity, presence, and ease.
Let’s start with awareness before we move into ways to regulate. For me, awareness is the first step, but there are coping mechanisms that our mind and body formulate that keep us away from self-awareness. Self-awareness allows us to break through these coping mechanisms, and oftentimes our mind and/or body just wants us to stay the same. Change can feel like a threat to our safety, and for decades, our mind and body have been orchestrating ways to keep up safe through operating off of default settings. Sometimes it takes our systems being introduced to new information for days, weeks, or even months to acclimate to these new ways, but the more we practice, the more they become our new and improved settings. The default will always be there, but it feels so much better to be running on upgraded “software.”
So what keeps us locked into these old patterns? Most of the time, it’s mind traps. Our minds are powerful tools, but sometimes they can trick us into unhelpful patterns or cognitive distortions. These automatic thought habits can distort reality, increase stress, and keep us stuck in negative emotions.
Common mind traps include mind reading (assuming you know what others think), jumping to conclusions (making decisions without all the facts), and many others that limit our perspective and well-being. Becoming aware of these mental patterns is the first step toward breaking free from them, allowing us to think more clearly, respond more thoughtfully, and improve our emotional health (Psychology Tools, n.d.).
These are some common mind traps you may experience when you are working through trauma:
Arbitrary interpretation / arbitrary inference: Expecting the worst outcome contrary to evidence
Selective abstraction: Conceptualizing or taking details out of context
Overgeneralization: Assuming one event defines everything
Magnification and minimization: Making an event “bigger” or “smaller” than it actually is
Inexact labeling: Extreme interpretations of what happened
Personalization: Making everything about yourself
Disqualifying the positive: Only focusing on the negative and ignoring the positive
Fortune telling: Predicting the future negatively
Emotional reasoning: Believing feelings reflect reality
“Should” statements: Internal pressure from unrealistic expectations
Labeling: Defining oneself or others by one trait
Catching yourself in these mind traps offers you a way out. Again, leave the judgment at the door. Recognize and reframe. Bring yourself into the present moment and observe what is real. For example, if you are stuck in personalization, remind yourself that most people live in their own worlds, not paying attention to what others are doing, and if they are paying attention and projecting their baggage outward, that has nothing to do with you. Are you doing your best? If you, keep trucking! Don’t trip on the roots of others. Focusing on your own roots and work arond terrain instead of letting it keep you ungrounded.
The Emotion Wheel
I love using the emotion wheel to understand and name what I’m feeling. Sometimes the feeling can become so overwhelming that we lose our place and travel down rabbit holes we have no business being in. Using the emotion wheel to reorient yourself is a great way to begin understanding what you are feeling, as it helps break down complex emotions into more specific and identifiable experiences (Calm, n.d.). Once you understand what you are feeling, you can then engage in exercises to help move the feeling out of the body.
Sometimes there are layers. Let’s say you’re working through Anger. On the surface, you may be feeling resentful of someone, or you could feel betrayed by someone’s actions. Go a little further and you may recognize that you have become distant, or you feel let down. In this in-between space, you could confuse your anger for sadness. In truth, the root cause is anger. With most of us, anger can take many forms before we get to the root. Anger is not comfortable, and for many of us, we don’t know how to discharge anger in healthy ways. We’re not to not be angry, but the more we ignore it, the more it wrecks havoc inside our bodies.
Body Scanning
As you are becoming more in touch with you feelings, the next step is coming into the body. If you use the emotion wheel to label the feeling, and gain awareness of it, that awareness is not the end-all-be-all. Awareness is the first step. The next step is coming into the body. A great way to do this is through body scanning.
Body scanning is a mindfulness practice that helps you reconnect with your physical body and become aware of sensations, tension, or energy flow. It teaches you to listen to your body’s messages without judgment, noticing how you feel rather than trying to fix or change anything. A helpful starting point is this guided body scan meditation, which includes a video you can follow along with, or you can try the practice outlined below (Mindful, n.d.).
Here is a practice you can use to scan your body:
Find a comfortable position - sitting or lying down.
Take a slow, deep breath in through your nose, and exhale gently through your mouth.
Let your shoulders drop, and soften your jaw.
Bring your awareness to the top of your head.
Notice any sensations - tingling, warmth, or stillness.
Simply observe without needing to change anything.
Move Down Slowly
Bring your attention down through your:
Face and neck
Shoulders and arms
Chest and back
Belly and hips
Legs and feet
At each area, pause and breathe, noticing what you feel - tightness, lightness, heaviness, or energy moving.
Breathe Into Any Tension
If you find an area that feels tight or heavy, breathe into it.
Imagine your breath creating space and softness there.
End with Awareness
When you reach your feet, take one more deep breath.
Feel your whole body as one - connected, alive, and supported.
You can finish by saying quietly to yourself:
“I am safe in my body. I am home here.”
Muscle Testing
Muscle testing is a simple, practical way to begin building trust with your body and its natural intelligence. It allows you to receive clear yes-or-no guidance, helping you identify what feels supportive and what may be creating stress within your system. Over time, it can deepen your connection to your intuition and bring more awareness to how your body responds to different thoughts, choices, and environments. One accessible method is the sway test, which provides a foundational way to begin practicing muscle testing and developing this awareness (Prune Harris, n.d.).
Through this practice, you learn how to perform a basic muscle test, establish a clear “yes” and “no” response, and ask clean, supportive questions. It becomes a tool you can use in everyday life, whether you’re checking in with your body, making decisions, or becoming more aware of subtle internal shifts. The more you practice, the more consistent and trustworthy your responses will feel.
It’s important to remember that your body already holds the answers. Muscle testing simply gives you a language to hear and interpret what is already there.
Simple Ways to Muscle Test at Home
1. Finger (Ring) Test
Form a circle with your thumb and index finger on one hand.
Use the index finger of your other hand to gently try to pull the circle open.
First, establish your baseline by saying “yes” and noticing the strength of the hold, then say “no” and notice any difference.
Once you feel the difference, ask simple yes/no questions and observe whether your fingers stay strong (yes) or release (no).
2. Sway Test (Standing Test)
Stand tall with your feet hip-width apart and your body relaxed.
Close your eyes and take a few breaths to center yourself.
Say “yes” out loud and notice if your body naturally leans slightly forward.
Say “no” and notice if your body gently sways backward.
Once you identify your body’s response, you can begin asking simple yes/no questions and observe the direction of your sway.
Grounding
Grounding is the practice of bringing your awareness back into the present moment, into your body and the Earth beneath you. When your mind is racing, your emotions feel scattered, or your energy feels “up and out,” grounding helps you come down and in. Reconnecting to your physical senses and stability. It’s how you anchor your spirit in your body so you can feel safe, steady, and clear.
Grounding calms the nervous system, balances energy, and reminds your body that it’s safe to relax. It shifts you from overthinking to simply being. Allowing your energy to flow naturally again.
Simple ways to ground are:
Feel your feet on the floor and imagine roots growing deep into the Earth.
Take slow, full breaths, feeling your belly rise and fall.
Touch something physical - a stone, tree, or your own heart. Notice its texture and temperature.
Spend time in nature, walk barefoot, or visualize Earth’s steady energy moving up through your feet.
Before we move on, I think it’s important to cover just how important grounding is, and what in our everyday life keeps us grounded. In a world where technology is booming, it is becoming increasingly more difficult to stay in our bodies and stay healthy. I want to take some time now to discuss ways in which the Earth heals us, along with some practices and affirmations you can use to connect deeper with our home planet and your body. First is through food and water.
Did you know that Hydration supports cells, circulation, detox, and mood, and nutrient-rich foods fuel serotonin and dopamine, boosting focus and emotional well-being?
Food is more than just fuel. It is a source of grounding, nourishment, and connection. When we slow down and eat mindfully, we invite presence into the experience, allowing the body to receive what it needs while creating a sense of balance and ease. Food becomes not just something we consume, but something we relate to with awareness and appreciation.
Practice: Take one meal slowly. Notice its colors, textures, and flavors, and eat with gratitude for all that brought it to you.
Affirmation: “I am nourished with every bite, body and soul.”
Water is a natural teacher of flow, gently reminding us of the importance of hydration, cleansing, and adaptability. It supports the body physically while also offering a sense of renewal and release, helping us feel refreshed and restored from the inside out.
Practice: Drink a glass of water slowly. With each sip, imagine it clearing your body and refreshing your spirit.
Affirmation: “I am refreshed, flowing, and renewed.”
Did you know the Earth is a living healer, always offering her medicine in simple, everyday ways? When we open to the gifts of the Earth, we remember that healing is not something we must force, but something we can receive.
Birdsong is a gentle reminder that safety is present in the environment. The natural sounds of birds signal to the nervous system that it is safe to soften, rest, and be present, helping the body shift into a more relaxed and regulated state.
Practice: Pause and listen for bird sounds outside, through a recording, or even in memory. Notice how your body feels as you take them in.
Affirmation: “I am safe to rest in the music provided by Earth’s symphony.”
Flowing water carries a steady, rhythmic sound that naturally soothes the nervous system. It reflects the continuous movement of life, encouraging release, renewal, and a sense of calm as we let go of what we no longer need.
Practice: Listen to the sound of a stream, ocean, or rain in person or through a recording. As you listen, imagine the water carrying away stress, leaving you feeling refreshed and clear.
Affirmation: “I am calm, flowing, and renewed like water.”
Did you know sunlight supports vitamin D, immunity, bones, and mood, and helps regulate serotonin for emotional balance? Lunar cycles can affect sleep patterns - the full moon may reduce sleep depth via melatonin shifts.
The sun is a powerful source of energy and vitality, helping to regulate your internal rhythm and support your mood. Exposure to morning sunlight can boost dopamine production for the day, supporting focus, motivation, and overall well-being. Those natural “feel good” chemicals that help you move through your day with more ease.
Practice: Step into the sunlight, close your eyes, and let its warmth rest on your skin. Imagine it filling you with golden light.
Affirmation: “I am filled with light, warmth, and vitality.”
The moon reflects the natural cycles of change, reminding us that everything moves in phases. Its rhythm has long been associated with shifts in mood, energy, and hormonal patterns, inviting us to slow down, reflect, and align with the ebb and flow of life.
Practice: Look at the moon and notice which phase it is in. Journal: “What am I ready to release?” or “What am I ready to welcome?”
Affirmation: “I am in harmony with the cycles of life.”
Did you know that when rain hits the soil, it releases a compound called geosmin, the earthy scent that not only refreshes the air but can also calm the nervous system and evoke feelings of peace and connection to nature?
Rain symbolizes release and renewal, offering a natural reset for both the body and mind. The fresh air that follows rainfall is rich and revitalizing, supporting oxygen flow and contributing to improved mood, clarity, and overall well-being.
Practice: Stand outside in the rain (or imagine it if inside). Picture it washing away heaviness, leaving you feeling clear and refreshed.
Affirmation: “I am cleansed, renewed, and open to new beginnings.”
The soil beneath us provides a steady sense of grounding, anchoring us into the present moment. Direct contact with the earth has been shown to support serotonin levels, helping to reduce stress and gently lift the mood while creating a feeling of stability and support.
Practice: Place your hands or feet on the ground. Feel the connection and breathe deeply, allowing yourself to settle into the stillness of the Earth.
Affirmation: “I am grounded, steady, and supported.”
Did you know herbs like chamomile and peppermint calm the body, reduce inflammation, and aid digestion? Essential oils like lavender influence the brain’s emotional center, easing stress and lifting mood.
Herbs carry the wisdom of the Earth, offering natural support that can calm, heal, and energize the body. They remind us that much of what we need for balance already exists in nature, inviting us to reconnect with simple, supportive forms of nourishment.
Practice: Make a cup of herbal tea or hold dried herbs in your hand. Inhale deeply, noticing the sensations and any subtle shifts within your body.
Affirmation: “I am nourished by the gentle medicine of the Earth.”
Scents interact directly with the nervous system, which is why essential oils can quickly influence how we feel. Whether bringing calm, clarity, or energy, they offer a simple way to support emotional and physical balance through the sense of smell.
Practice: Hold a bottle of a calming essential oil, such as lavender, close to your nose. Breathe deeply and notice how your body responds.
Affirmation: “I am uplifted, balanced, and at ease.”
Did you know regular movement, even gentle exercise, increases the release of endorphins, improving mood, reducing stress, and supporting brain health?
Movement is a powerful way to shift energy within the body, helping to clear stagnation and restore a sense of flow. Whether it’s walking, dancing, or stretching, even gentle movement can support the body in releasing tension and reconnecting with itself. There’s no need to rush. Starting slowly and moving with consistency allows the body to open and respond in its own time.
Practice: Choose one movement you enjoy, such as a walk, a dance, or gentle yoga. As you move, notice how your breath and energy begin to shift.
Affirmation: “I am free to move, free to flow, free to release.”
Did you know practicing gratitude regularly has been shown to increase levels of dopamine and serotonin, the “feel-good” neurotransmitters, which boost mood, reduce stress, and improve overall emotional well-being.
Gratitude softens the heart and gently shifts the way we experience life, helping us reframe challenges as opportunities for growth. Even a few minutes each day can create a meaningful change in perspective, allowing us to see more clearly, feel more grounded, and connect to what is already present and supportive.
Practice: Write down three things you’re grateful for today. Then, choose one challenging situation and ask yourself, “What hidden gift may be here?”
Affirmation: “I am grateful in every moment, and gratitude transforms me.”
Somatic Experiencing
Somatic experiencing is a body-focused approach that helps release trauma and tension stored within the muscles and tissues. Rather than trying to think your way through an experience, it invites you to gently tune into physical sensations and allow the body to guide the process. Through this awareness, the body can begin to unwind patterns of holding, creating space for regulation, ease, and a deeper sense of safety within yourself (Trauma Healing Institute, n.d.).
The practice is simple and led by curiosity. Begin by paying attention to what you feel in your body, allowing small, natural movements such as stretching, shaking, or shifting as they arise. For example, you might notice tightness in your shoulders and gently allow them to roll forward and back, moving slowly and without force. If your body wants to sigh, let it, and breathe in and out as you bring awareness to each area, giving it time to soften. There is no rush. Your body knows the pace it needs to release and restore.
A Gentle Practice:
Find a quiet place where you can sit or lie down comfortably. Close your eyes if it feels safe, and take a slow, steady breath in through your nose and out through your mouth. Begin by bringing your attention to your body, noticing any areas of tension, tightness, or sensation without trying to change anything.
Choose one area that calls your attention, perhaps your shoulders, chest, or stomach. Gently bring your breath into that space, imagining it softening with each exhale. If your body naturally wants to move, stretch, or shift, allow it to do so slowly and without force. Stay with the sensation for a few moments, then gradually expand your awareness to your whole body, noticing any changes before gently returning to your surroundings.
Journaling
As I’ve mentioned before, I LOVE to journal. Journaling is one of my favorite practices to tap into the subconscious mind and become aware of the energy lingering in the background. Here, I include some questions designed to explore emotions, triggers, and beliefs for deeper self-awareness. Write freely without censoring or editing your responses. This is just for you. No one else.
Example Prompts:
“What emotion have I been avoiding lately, and where do I feel it in my body?”
“What is my body trying to tell me today, and how can I honor its message?”
“When was the last time I felt truly at peace, and what contributed to that feeling?”
“What emotion do I judge or resist the most, and why might I be afraid to feel it?”
“If my pain or tension had a voice, what would it say to me right now?
“What is one small act of self-care I can commit to today to support my mind, body, and spirit?”
Affirmations
I’m well aware that affirmations are the “hip,” trendy thing right now, and with reason. They actually work. The way we speak to ourselves matters so much, and sometimes we can get caught in negative thought loops without realizing it. Affirmations are a great way to stop those loops right in their tracks.
Affirmations are positive statements repeated to reprogram limiting beliefs and support growth. They are great to say daily, aloud or silently, with belief and intention. Our words are vibration, and send ripples out into the field, amplifying our intentions, and even “cast spells” over our life. Paying attention to our words and intent is critical to living a mindful life.
You can use detailed affirmations, such as:
“I am safe to feel all of my emotions, and let them flow through me with ease.”
“I trust my body’s wisdom and listen to its messages with compassion.”
“I am grounded, centered, and connected to my inner strength.”
“Every breath I take fills me with calm, clarity, and peace.”
“I honor my healing journey and embrace each step with love and patience.”
Or you could keep it simple and short:
“I am safe in my body.”
“I am beautiful inside and out.”
“I am feeling more confident every day.”
“I trust in my intuition.”
“I am always doing my best, and that’s good enough.”
Visualization
Visualization is the practice of using your imagination to create mental images, sensations, or experiences within the mind and body. By intentionally picturing something, such as light, movement, or a desired feeling, you can influence your nervous system, emotions, and overall state of being. The body often responds to these imagined experiences as if they are real, making visualization a gentle yet powerful tool for relaxation, healing, and creating a deeper sense of connection within yourself (Psychology Today, 2023). Imagine a peaceful scene or desired outcome in vivid detail, engaging all of your senses.
Example:
Imagine yourself on the beach. The sun is warm on your skin while clouds pass over, offering you shade. The sand feels soft under your body, and the waves crashing on the shore are calm and soothing. What does this scene offer you?
or
Visualize a golden light flowing through your body, dissolving all tension and filling you with peace.
Mood or Energy Tracking Charts
Just as women track their cycles, or we track our diet, you can use mood or energy tracking charts to pick up on cycles you may be stuck in. Again, awareness is a game-changer. Tracking charts will help you identify patterns and/or triggers in your everyday life. Rate your mood or energy daily, noting significant events or thoughts.
Example:
Morning: feeling tired, dreamt of family.
Evening: felt joy after a nature walk.
Sit with your body and observe any messages. It may be best to keep a small journal that isn’t too bulky, so you can easily carry it around throughout the day, or you can keep track on your phone or tablet. Let’s make this easy.
Breathwork
Breathwork is the intentional practice of using your breath to influence your physical, emotional, and mental state. Because the breath is directly connected to the nervous system, even simple changes in breathing patterns can help calm the body, release tension, and bring you back into the present moment. It is a gentle yet powerful tool that supports regulation, clarity, and a deeper connection to yourself (Cleveland Clinic, n.d.).
Beyond simple techniques, breath can also be practiced rhythmically to deepen its effects on the body and energy system. Rhythmic breathing emphasizes consistency and awareness, often guided by internal cues such as the heartbeat, allowing the breath to become steady and intentional. This type of breathing encourages relaxation of the body, diaphragmatic engagement, and a balanced inhale, hold, exhale, and pause pattern, which supports both physical regulation and energetic flow.
This approach also highlights the idea that breath carries life force energy, often referred to as prana, which can be directed through the body with intention. As awareness of the breath deepens, individuals may begin to notice shifts not only in physical sensation but also in emotional and mental states, reinforcing the connection between breath, body, and overall well-being (Dr. Master’s Master’s Degree Coursework, p. 22).
You don’t have to overdo it with intense breathing exercises. Simple techniques like box breathing are often more than enough to reconnect you with your body and support nervous system balance.
Box Breathing Exercise
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for 5 cycles.
Benefits of Box Breathing
Regulates the nervous system by activating the parasympathetic (rest-and-digest) response, helping your body relax. It reduces stress and anxiety by slowing racing thoughts and quieting the mind, and centers you by bringing harmony to scattered or overactive energy.
Cognitive Restructuring
Cognitive restructuring is a practical tool used to identify, challenge, and reframe negative or unhelpful thought patterns. Many of the thoughts we carry run automatically in the background, often shaped by past experiences or repeated beliefs rather than present truth. By bringing awareness to these patterns, you create space to question them rather than accepting them as fact. This process helps shift the mind from rigid, limiting narratives into more balanced, supportive ways of thinking (Wikipedia contributors, n.d.).
Over time, cognitive restructuring strengthens your ability to respond to challenges with clarity instead of reacting from old patterns. It doesn’t mean forcing positivity or ignoring difficulty, but rather learning to see situations more accurately and compassionately. As you practice, your thoughts become less about self-criticism and more about understanding, growth, and possibility.
Practice:
Write the negative thought, find evidence against it, and create a new balanced thought.
Example:
Negative: “I always fail.”
Evidence: “I completed my project last week successfully.”
Balanced Thought: “Sometimes I struggle, but I am capable and learning.”
EFT Tapping (Emotional Freedom Technique)
EFT, or Tapping, is a therapeutic technique that combines principles of acupuncture (without needles) and modern psychology. It involves tapping on specific meridian points on the body while focusing on a distressing emotion, memory, or belief, with the goal of reducing emotional intensity and rebalancing the body’s energy system (The Tapping Solution, n.d.).
How it works:
You tap with your fingertips on specific acupressure points, mainly on the face and upper body, while voicing a setup phrase acknowledging your feeling and an acceptance statement.
Why it’s effective:
Research suggests EFT calms the amygdala, the part of the brain responsible for the fight-or-flight response, and lowers cortisol levels, making it one of the most widely studied and evidence-supported calming techniques available today.
Uses:
It is used for anxiety, stress, trauma, pain management, limiting beliefs, and performance blocks.
EFT stands out because it’s one of the most widely studied mind-body calming techniques, particularly within the field of energy psychology. While it may not be the single most studied calming technique overall (breathing techniques, mindfulness, and cognitive behavioral therapy have vast research as well). It has a significant and growing body of clinical research supporting its effectiveness for anxiety, PTSD, depression, and stress reduction. Studies show it rapidly reduces cortisol levels and calms the nervous system. It combines exposure therapy, cognitive reframing, and acupressure, making it unique in approach and results. A landmark randomized controlled trial published in The Journal of Nervous and Mental Disease (2012) found that a single EFT session reduced cortisol levels by 24-50%, significantly greater than talk therapy or rest.
Practice:
Tap gently on each point while stating what you feel and what you wish to release.
Example:
“While tapping on the side of your hand, say: ‘Even though I feel anxious, I deeply love and accept myself.’ Continue tapping through points, repeating ‘I release this anxiety.’”
Be Kind With Yourself
Because energy is always moving, it’s normal to feel heavy, scattered, or even a bit raw after deeper work. This is a natural part of the processing experience, as your system integrates what has shifted. Having supportive, energetic practices readily available can be helpful during this time, allowing you to ground, regulate, and move through what arises. Move at your own pace, and feel free to adjust or change your approach as needed to best support yourself.
As you are working through the deeply embedded patterns, it’s important that you protect your energy. My favorite method to use is the zip-up method. This simple practice helps you gently gather and contain your energy after doing deeper work. To begin, stand or sit comfortably with your feet rooted to the ground, and imagine a zipper running from the top of your head down to your feet, or along your torso if that feels more natural. Slowly visualize zipping it up, drawing your energetic boundary closed around you as you go.
As you move through this, feel your energy becoming contained, protected, and whole. You can add a soft affirmation such as, “I am safe. My energy is sealed and whole.” Take a few deep breaths at the end, noticing the sense of grounding and completeness before continuing with your day.
When you return to a safe place (such as your home), remember to unzip and let your field be free. Sometimes for me, when I stay “zipped” for too long, I start to feel a little boxed in, so when I get home, I always make sure to unzip. If you tend to have challenges with nightmares or are unsettled in your sleep, you can zip up again as part of your nightly routine.
As you do this work, know that integration is a practice, not something to perfect or rush. This process is about learning to be with yourself, moment by moment, with awareness and compassion. There will be times when old emotions, triggers, or grief resurface, and it may feel like you’ve taken a step back. You haven’t. This is part of the unfolding, part of the body continuing to process and make space for something new.
Healing is not linear, and it doesn’t follow a straight path. Some days will feel clear and open, while others may feel heavy or uncertain. Both are valid and normal. Small steps matter more than big leaps, and every breath, every pause, every moment of awareness is a form of loving yourself deeper. Give yourself permission to move gently, to rest when needed, and to meet yourself with grace instead of judgment. You are exactly where you need to be.
As you go through your journey of life, you may find that healing is lifelong. This is a hard pill to swallow for those who are looking for instant results that leave you feeling “high on your own supply,” but the truth is, that’s not how healing works. True healing takes uncovering the layers, one by one, taking time to listen to, witness, and celebrate what these lessons bring you. I’ve been down the road of wanting to heal quickly, and all it does is cause more nervous system regulation. The more we can slow down and listen, the better off we’ll be.
Imagine doing a long jump over and over again, non-stop every day. After a while, your energy would be exhausted. It may be easier to just take it step-by-step while the end goal in mind. Know that each step brings you closer to your goal, but with healing, there really is no end. In my search for healing, I always kept this idea of peace like it was going to be a gold medal that arrived at my doorstep after I forgave my abusers, looked at life with rose colored glasses, and became a guru of my own emotions. What I learned was that peace is something that does not require you to seek. Seek, and you will not find peace. Peace is always within us, always, waiting there until we choose to receive it. I have found peace under some pretty difficult situations, where at times, I didn’t know if I was going to get out. It was when I surrendered expectations and judgments that I felt peace. But did it last? Nope! Within minutes, I was back into the everyday life stresses that inevitably come.
The cool thing is, once you feel peace, joy, surrender, etc., for the first time, you will always have that feeling there to come back to, and the more you allow yourself to feel these genuinely positive feelings, the more they become second nature. Your body actually starts to crave them, and will actively set up situations in your life to bring you those feelings, and for everyone, it’s different.
This perspective aligns with the concept of Radical Forgiveness, as described by Colin Tipping, which invites a shift from seeing life through the lens of blame and victimhood to recognizing a deeper meaning within our experiences. Rather than focusing on what was done to us, this approach encourages the possibility that even the most difficult moments can serve as catalysts for growth, awareness, and transformation. Radical Forgiveness does not ask us to bypass pain or pretend that harm did not occur, but instead offers a framework for releasing the emotional charge attached to those experiences. In doing so, it creates space for greater acceptance, inner peace, and a return to personal power. Supporting the ongoing, layered nature of healing rather than a final destination.
As this process unfolds, intention becomes a quiet but powerful force in how we move through our lives. Wayne Dyer (2004) describes intention not as something we force or strive for, but as an energy we align with, and it is something that is always present and available to us. When we begin to live with intention, we shift from reacting unconsciously to choosing how we show up. It becomes less about controlling outcomes and more about anchoring into how we want to feel, how we want to respond, and who we want to be in each moment.
Setting an intention is not about perfection or getting it “right.” It is about gently guiding your awareness towards what better serves you and the collective whole. Even something as simple as choosing to move through your day with presence, patience, or compassion can begin to reshape your internal experience. Over time, these small, consistent shifts begin to influence your thoughts, your nervous system, and your relationships. Intention brings you back into a relationship with yourself, reminding you that you are not at the mercy of your patterns. You are an active participant in your life, creating your own reality and influencing the reality of everything and everyone around you. I love this quote from Michael Foucault: "People know what they do; frequently they know why they do what they do; but what they don't know is what what they do does." Our thoughts and actions shape our reality in ways we may never consciously understand; therefore, honoring the sheer magnitude of power contained in our intention is something that can change our lives and all life surrounding us.
You are more powerful than you know, and you are capable of achieving momentous things. More than anything, you are deserving of love, nurturing, and patience, and they exist within your body. With that being said, I want you to take a quiet moment now, wherever you are. Place your hands over your heart, close your eyes, and breathe. Whisper to yourself:
“I accept myself for who I am right now. I am safe. I am complete.”
Let these words settle into your body. Carry them with you as a steady reminder that no matter where you are or what you’re feeling, you are allowed to soften, to trust, and to return to yourself again and again. Facing and healing trauma isn’t for the faint of heart, and carrying this wisdom can feel equally like a burden at times, just as much as it can feel like a blessing. Remember, the universe speaks in paradox. Whatever you are feeling, you are safe to feel. Take the information you have learned and do good with it. Be the change you wish to see in the world. It starts one step at a time.
Conclusion
Throughout this discussion, we have explored the intricate relationship between the mind, body, spirit, and the systems that connect them. We have examined trauma not simply as an isolated psychological event, but as an experience that reverberates throughout the entire human organism through the nervous system, the energetic body, emotional patterning, thought processes, behaviors, and even the unconscious stories we carry within ourselves.
What I have come to understand through this journey is that healing is not about becoming someone new (believe me, I’ve tried) or retreating into what we’ve always felt comfortable being (tried that too). It is about knowing who we are outside of fear, conditioning, suppression, survival, disconnection, and self-abandonment. It’s about taking what we’ve learned throughout our lives and turning it into wisdom. The body remembers. The nervous system remembers. The subconscious mind remembers. Even our thoughts, no matter how overwhelming or intrusive they may seem, often carry information waiting to be understood rather than silenced. These echoes within us are not punishments. They are critical signals.
Many of us have felt disconnected from our bodies, our intuition, our emotions, and our internal awareness. We have been taught to override discomfort, suppress emotion, ignore exhaustion, and quiet the mind without first asking why the noise exists in the first place. Yet the more I have studied trauma, consciousness, somatics, energetic systems, and human behavior, the more I have come to believe that the body is constantly attempting to guide us back into balance. The only thing it wants is to survive in homeostasis.
This dissertation has explored the possibility that healing begins not through conquest of the self, but through relationship with the self. Through awareness. Through observation. Through curiosity. Through learning the language of our own internal systems, rather than fearing or belittling them.
The nervous system, meridians, Chakras, emotional holding patterns, and recurring thought cycles may all offer insight into the ways our experiences become embedded within us. When we begin listening differently, we may discover that many of the symptoms, emotions, thoughts, and patterns we once viewed as enemies are actually initiations into greater evolution.
This does not mean the process is easy, as I’ve said before. Healing often requires confronting grief, fear, anger, shame, trauma, and long-held identities that once kept us safe. It asks us to sit with discomfort instead of running from it. It asks us to become conscious participants in our own lives rather than passive observers trapped in unconscious repetition. But within that process exists tremendous freedom.
As humans, we are far more powerful, adaptive, intelligent, and interconnected than many of us have been taught to believe. The body possesses profound wisdom. The mind possesses profound intelligence. The spirit possesses profound resilience. When these aspects of ourselves are no longer viewed as separate but instead understood as parts of one integrated whole, the possibility for transformation expands immensely. Perhaps the echoes within us are not here to haunt us after all. Perhaps they are here to lead us home to ourselves.
Works Cited
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