dissociationdays:

– Right now I am feeling… (describe your current emotion, e.g terrified)

– And I am sensing in my body… (describe your current body sensations, e.g pounding heart)

– Because I am remembering… (Name the trauma by title only, no details, e.g being hurt by my mother)

– At the same time, I am looking around where I am in (the actual current year), here (name the place where you are).

– And I can see… (describe some of the things that you see right now in this place).

– And so I know (trauma by title only) is not happening now or anymore.