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You are worth forgiving. You are enough. You are strong. You are beautiful. This does not define who you are it is only the experience you've learned valuable lessons from.
Healing means feeling and walking through the pain and making friends with it. My goal is to give myself permission to feel all the known and unknown feelings to move forward and not stay stuck in the pain.
The first time I remember being abused I believe I was 7 year old. My first abuser was my father. He sexually assaulted me while I pretended to be sleeping. I told my younger brother who told my mother. My mother made me tell her what happened and no one ever talked about it again. I didn't see my father for 7 years. It wasn't until he passed away that I found out he sexually abuse my step sister most of her life. Up until I knew he abused someone else I thought I did something to cause him to do what he did to me. It was early in the morning, maybe my stretching caused him to get on top of me. It seems ridiculous now, but in a 7 years old mind it made sense to me. As an adult, it makes me sad for that little girl to believe she did something to cause it to happen. My next abuser was my Uncle. I don't remember how old I was, possibly younger than 7, but I cannot remember. I remember being at my grandmother's home and my uncles were taking us on motorcycle rides through the woods. On my first ride, one of my uncles decided to put his hands down my pants and play with my vagina, but never quite put his fingers all the way inside my vagina. I remember it feeling good. I wasn't scared, in fact, I wanted to keep going with him on motorcycle rides. The next ride with him, I waited until the same place he first unbuttoned my pants and instead of him doing it, I unbuttoned my pants. I don't know how to feel about that, but right now I feel shame for that little girl so desperate for love and attention. I told my mother and she said, "oh, he was only experimenting" or something like that...kind of like, boys will be boys. I remember feeling hurt by my mother's response and feeling all alone. I don't believe I've ever been the same. I became a very angry little girl. So much so, my mother didn't feel it necessary to tell a man who was 11 years older than me to leave me alone after he made it known he was in love with me. He was her drug dealer so he continued to come around the house and lived what would be a city block away from us but we lived in the country so about 500 yards or less. I was 10 left to tell a grown man to leave me alone while he told me "you love me, you just don't know it yet". What the f*ck is wrong with people?! My mother's second husband was also a very terrifying man. I don't remember much about him, but I remember being afraid all that time. I was 4 and I remember seeing him throw my mother across the room and she hit her head on a radiator and began bleeding. Another time I remember being drug by my hair because I had accidently made noise upstairs. He used a belt on us but I don't remember being hit. I just remember him snapping the belt and hiding. As an adult before my healing journey began I was sexually harassed at work. I did finally speak up to my supervisor, but the man continued. I never spoke up again because clearly that guy wasn't going anywhere and what else could I say or do to make it stop?! Other bosses took advantage of their position of power. I had sex with two men who had say in whether I could keep my job. Afraid if I rejected their advances I would no longer have a position on the team. I felt helpless. All this though...could have been so much worse. So. much. worse. I've heard stories of worse, but this is mine. F*ck people who come to this earth to hurt others. F*ck them. They will never hurt me again.
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Grounding activity
Find a comfortable place to sit. Gently close your eyes and take a couple of deep breaths - in through your nose (count to 3), out through your mouth (count of 3). Now open your eyes and look around you. Name the following out loud:
5 – things you can see (you can look within the room and out of the window)
4 – things you can feel (what is in front of you that you can touch?)
3 – things you can hear
2 – things you can smell
1 – thing you like about yourself.
Take a deep breath to end.
From where you are sitting, look around for things that have a texture or are nice or interesting to look at.
Hold an object in your hand and bring your full focus to it. Look at where shadows fall on parts of it or maybe where there are shapes that form within the object. Feel how heavy or light it is in your hand and what the surface texture feels like under your fingers (This can also be done with a pet if you have one).
Take a deep breath to end.
Ask yourself the following questions and answer them out loud:
1. Where am I?
2. What day of the week is today?
3. What is today’s date?
4. What is the current month?
5. What is the current year?
6. How old am I?
7. What season is it?
Take a deep breath to end.
Put your right hand palm down on your left shoulder. Put your left hand palm down on your right shoulder. Choose a sentence that will strengthen you. For example: “I am powerful.” Say the sentence out loud first and pat your right hand on your left shoulder, then your left hand on your right shoulder.
Alternate the patting. Do ten pats altogether, five on each side, each time repeating your sentences aloud.
Take a deep breath to end.
Cross your arms in front of you and draw them towards your chest. With your right hand, hold your left upper arm. With your left hand, hold your right upper arm. Squeeze gently, and pull your arms inwards. Hold the squeeze for a little while, finding the right amount of squeeze for you in this moment. Hold the tension and release. Then squeeze for a little while again and release. Stay like that for a moment.
Take a deep breath to end.