Re-Centering for Healing

When we go through trauma and are in place of hurt, we feel scattered. Everything feels harder, and even getting up and facing the day can feel like a great effort.

One of the tools I have used is re-centering. When we can bring ourselves back to center and recalibrate our being, we can move into space where we can more easily receive healing.Yes You Can

For each of us, what brings us back to center is different. Perhaps it may be breathing, yoga, meditation, or prayer. It may be talking walking and being in nature or listening to music.

When we are in the space of hurt, finding the tool we need is almost impossible. The one tool we all have at our disposal, no matter where we are, is breath. Use your breathing to recenter your being and calm your nervous system.

Find a quiet space – it can even be the restroom.

  • Close your eyes and place your hands over your heart.
  • Become aware of your breath. Feel your lungs expanding with each inhale and contracting with each exhale. Feel each breath moving through your body.
  • Now feel the pulsing beat of your heart beneath your hands – the steady drumming of your life force. As you focus on your heartbeat and breath, begin to deepen your breathing, until you are inhaling and exhaling for six seconds at a time.
  • You will find your nervous system slowing down and feel yourself moving into a space of stillness. In this space feel the breath cleanse your being of all that is weighing it down.
  • The words that you need to hear will come to you. Say them out loud if you can, and in your head if you cannot. It may be, “I release you. All is well in this moment. I am an evolving being in an evolving world and I am okay right now.”
  • Now open your eyes and step into the next moment with the knowing that you are alive, you are here for a reason, and where you are is okay.

In my new book, Running Through Darkness: Memoir of a Spiritual Warrior, I share tools that helped me find healing and move from trauma to triumph.

If you would like to walk this journey with me reach out and let’s connect.
Many Blessings,



This debut memoir chronicles a woman’s spiritual exploration and growth as she overcame a disturbing childhood and helped others heal.

Brought to America from the Dominican Republic as a youngster, Molina-Marshall should have led a happy life. Her father was a diligent worker, and his large family wanted for nothing. But the author recounts that her dad had a drinking problem and was a serial philanderer. Molina-Marshall’s long-suffering mother left him for a woman. Then it was all downhill for the bright, 12-year-old girl, who was shuttled between foster care and relatives. According to the author, she was sexually abused by the husband of one of her siblings. This resulted in Molina-Marshall becoming alienated and moody. By 15, she simply tried to survive. In her favor were grit and a restless intelligence. She quit school, rented a room, and found a factory job. Time went by, and for a while she was happily married. Yet when her husband left her, her life truly began. She turned to religion for answers but decided that blaming God for her woes was a cop-out. 

In this absorbing and moving memoir, Molina-Marshall’s vivid storytelling is fearless. She frankly discusses the truths she discovered and the indignities she suffered. These admissions are disclosed with a touch of resignation and plenty of bite. However painful, everything she experienced was a lesson, and she bravely realized that she was part of the problem: “The fear of being hurt, rejected, or abused often led to me feeling lonely and misunderstood. No one knew the agonizing pain I felt being trapped in my thoughts and anger. I was becoming my biggest threat.” 

The author skillfully recounts her intricate spiritual journey. To deal with her psychic wounds, she searched for an inspirational system. Her open-mindedness led her to the interfaith concept—cherry-picking from various religions and spiritual movements, yoga, and Indigenous beliefs as a way of finding peace. Along with her female partner, she built a therapy practice, making use of every spiritual element that aided her and others. The road was bumpy, and she found that women of color in same-sex relationships were not welcomed everywhere. To do good works—and finally live on her own terms—she effectively overcame bigotry.

An engrossing, cathartic account of empathy and success through determination and confidence.

Pub Date: May 3, 2022   |    ISBN: 978-0-578-38315-6  |   Page Count: 264    | Publisher: From Trauma to Triumph  |   Review Posted Online: June 13, 2022