Mindful Mondays|Week 10: Jubilation

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In today’s mindfulness practice, we are going to talk about celebrating our trauma recovery wins. If you are feeling stressed or overwhelmed, this practice may be difficult today. It may also be just what you need. Either one is okay. Just do your best, and maybe you’ll be able to try this again at another time in your journey. Just sitting today and spending time focusing inward is a win.

Let’s get started. Find a comfortable place where you won’t be distracted. Close your eyes if that feels safe. Settle down into your sit bones and feel the support of the ground or chair beneath you. Take a few calming breaths to find a good center.

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Jubilation is a feeling of triumph. It’s even beyond Joy because it’s a special type of rejoicing and cheer that comes from a victory, good news, or something successful. In our trauma recovery journey, often the healing looks like “5 steps forward, 3 steps back” then “2 steps forward, 2 back” then “6 steps sideways and 2 steps diagonal”. There is no straight path to recovery. We’ve talked before about the layering effect that trauma placed on us, which means there is a layering pattern to removing that and finding wellness. With that said, it’s very important to make room for celebration when you do have even small wins along the way. The more you are able to praise yourself for tiny steps, the more your brain starts to rewire with that jubilant positive reinforcement.

So for today, are you able to think of something in the recent few days or weeks for which you can find jubilation? This may be a healthy decision you made or a boundary you stuck with. Maybe you recognized a trigger reaction, paused, and chose a different response. Perhaps you did some self-care, said ‘no’ to someone who was demanding something of you, or a therapy appointment you made. These are all those small victories in our healing path that we must not take for granted. Allow yourself, just for a few moments if you are able, to recognize the little hurdle you jumped, and find a few minutes of jubilation.

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Maybe you are thinking about something that you are particularly proud of. Can you find a smile to match your happiness? Are you able to congratulate yourself?

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Maybe you have been able to think of a lot of accomplishments recently. That’s something to really find pleasure in. Go ahead and tell yourself what a great job you are doing. Let your gladness run over. Don’t be shy to relish in your successes.

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Now let’s take just another moment to find our breath. Come back from the jubilant party in your head and back into your body. Observe your breath; calm the rhythm if you got excited. Slow your heart rate with smooth exhales.

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Welcome back — to your body, to the room, to this environment, to noises around you. This practice can go with you every day. At any moment that you become aware of a small shift in your trauma responses, a small win of trading harmful coping skills with new healthy ones, a small choice to talk to your coach or therapist, or a new relationship being built — each of these things are to be celebrated and to take pride in. Taking the time to allow yourself a Jubilation Moment will help reward your brain which will product more recovery victories!