This is a space for you to find calm, get centered, and reconnected.

BREATH

  • Sit or stand comfortably with your back straight. Put one hand on your chest and the other on your stomach.

 

  • Take a slow breath in through your nose, counting to four. The hand on your stomach should rise. The hand on your chest should move very little.

 

  • Hold your breath for a count of four.

  • Exhale through your mouth to a count of eight, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

  • Inhale again, repeating the cycle until you feel relaxed and centered.

NATURE WALK

CENTER

Right, where you are sitting try to identify:

  • 5 things you can see

  • 4 things you can feel (“my feet on the floor”)

  • 3 things you can hear (“traffic outside”, “birds singing”)

  • 2 things you can smell

  • 1 thing you can taste

 

Try writing them down or saying them out loud.

JOURNAL

  • What are three positive personality qualities that you like about yourself? Why would you want to be your own friend?  Then finish this sentence, “I am proud to be me today because…”

  • What are give things I am grateful for right now, today?

  • I feel most like myself when…; I feel amazing about myself when…; The kind of person I am not is…

  • How does your intuition speak to you? What does it feel like? How do you listen to it?

  • Write a letter to yourself with all the things you wish you’d been told, but haven’t yet heard. What would it change to hear these words?

CONNECT NOW

Want to Talk to Somebody Now?

  • The hotlines listed below are safe, confidential numbers that you can call anytime, day or night. They offer confidential support from trained staff.  They can help you access support or resources in a crisis, and they are also there to talk through both experiences of violence and triggers that bring up thoughts and/or memories about that violence. If you are experiencing feelings about violence you’ve experienced at any time in your life as you participate in the Survivor’s Summit, calling one of these hotlines might be helpful way to connect and talk to someone about it.

  • National Sexual Assault Hotline: 800-566-HOPE (4673)

  • National Sexual Assault Online Chat available at: www.rainn.org

  • National Domestic Violence Hotline: 800-799-7233

  • The Network/La Red Hotline for partner abuse in lesbian, gay, bisexual, transgender, SM, polyamorous, and queer communities: 800-832-1901

  • The Trevor Project National Hotline for crisis intervention and suicide prevention services to lesbian, gay, bisexual, transgender, queer & questioning youth: 866-488-7386

Nature Walk. After my incident, I mostly stayed at home only leaving for walks through the neighborhood. I’m not sure what kept me going aside from the pulse and colors I felt moving through the plants and trees– they held me and encouraged me to keep going. Artist and Survivor @4ChristineMarie