Journaling prompts

What triggers you? Write down the first thing that comes to mind. Don't analyze it yet, just name it.

Now go deeper. Think about the last time you felt triggered by something someone said or did. What did you make it mean about you? What was the dialogue in your head? Write it out exactly as it sounded, uncensored.

Now turn toward it. What is this trigger pointing at? What part of yourself have you been afraid to look at, or couldn't see? Is there truth underneath it? Not the story the trigger is telling, but the real truth?

Ritual: Active breathwork

This one is more confronting than yesterday's — but the payoff is worth it.

It’s a three-part breath, all through the mouth. Inhale into the belly, inhale into the chest, exhale. Keep a steady rhythm for 6 minutes without stopping.

You may feel tingling, hand cramps, or emotion rising. That's normal. That's the breath moving through stored and stuck emotions. Just keep breathing through it. If you need to ground, place your hands on the floor while you breathe.