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Men carry scars, too. Not the kind etched by shrapnel or branded by fire, but the silent ones woven from shadows and whispers. My own story is a tapestry of darkness, a narrative of violation etched not on flesh, but on the fabric of my being. Like a river swallowed by the earth, my abuse flowed underground, unseen, unheard, yet ever-present. For years, I choked on the silence, a prisoner in my own denial. The shame, a suffocating shroud, kept me locked in a cell of my own making. Every flinch, every nightmare, was a shard of the shattered me, glittering accusingly in the dim light of my self-deception. I built walls around the wound, hoping, in vain, to quarantine the pain, to pretend it wasn't real. But the truth, like a weed in concrete, cracks through the strongest defenses. Denial is a dam built on sand, eventually washed away by the tide of reality. The buried memories, like specters, began to haunt the edges of my awareness, whispers in the night, faces in the crowd. I could run, but I couldn't hide forever. Healing, I discovered, wasn't about forgetting. It was about facing the monster in the mirror, the one with eyes that mirrored my own fear and the shadows of a stolen innocence. It was about unearthing the buried truth, the raw, ugly scar tissue of my experience. It was about speaking the unspeakable, letting the words, like bitter medicine, cleanse the infection within. The journey is arduous, a climb through the wreckage of my own shattered self. But with each step, with each tear shed, with each vulnerable truth shared, the light grows a little brighter. The walls crumble, the silence surrenders, and the river, long hidden, begins to flow again, carrying not just the sediment of pain, but the seeds of hope and resilience. This is my story, not as a victim, but as a survivor. A testament to the strength that can bloom even in the darkest soil, a beacon for others who walk this path alone. You are not alone. We are here, a chorus of broken voices rising in unison, a testament to the unyielding human spirit. Let our stories be not warnings, but whispers of courage, urging each other towards the light, towards healing, towards the wholeness that lies beyond the scars.
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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.