Reclaiming Life After Trauma
Rise and Heal
A Trauma Recovery and Empowerment
Journey for Survivors
Our approach
Trauma touches every part of a person’s life—body, mind, relationships, and sense of self. Whether it stems from violence, abuse, neglect, war, loss, or prolonged adversity, trauma can leave individuals feeling powerless, broken, and isolated. Yet, within every survivor lives a quiet but enduring strength—the ability not just to survive, but to heal, rise, and reclaim life.
“Rise and Heal: Reclaiming Life After Trauma” is a transformational healing journey designed for survivors who are ready to begin or continue the process of recovery. This program provides a structured, safe, and compassionate space where individuals can explore their pain, rediscover their voice, reconnect with their strength, and begin to rebuild their lives on their own terms.
We recognize that trauma is not just about what happened to you—but about what happened inside of you as a result. Your story, your emotions, and your healing matter. Through this journey, you will be reminded that you are not alone, you are not broken, and you are not beyond healing.
Program Goals
• To help participants understand the nature and impact of trauma. • To reduce isolation and foster a sense of safety, belonging, and connection. • To develop emotional regulation and healthy coping strategies. • To promote self-compassion, resilience, and post-traumatic growth. • To empower individuals to reclaim their voice, worth, and future.
Who Is This Program For?
Rise and Heal is for individuals: Who have experienced trauma and are ready to engage in healing. • Who may still feel the weight of emotional pain, fear, shame, or confusion. • Who want to connect with others in a safe, non-judgmental space. • Who are seeking practical tools, supportive reflection, and emotional renewal. • Who are ready to move from surviving to thriving.
Program Duration and Format
• Length: 8 Weeks • Session Duration: 90–120 minutes per session • Format: In-person or virtual (via Zoom or hybrid) • Group Size: 8–15 participants (to ensure intimacy and safety) • Facilitators: Trained trauma-informed professionals
Each session includes:
• A mindful arrival or grounding exercise • Psychoeducation or skill teaching • Group sharing (optional) • A guided trauma-sensitive mindfulness or breathwork practice • A weekly healing theme and affirmation
We strive to bring out the best in you.
At Rise and Heal, we believe that healing is not about fixing what is broken, but about rediscovering the strength, beauty, and wisdom that has always lived within you. Guided by compassion and empowerment, our program offers a nurturing space where survivors can reconnect with themselves, find their voice, and reclaim their story. We strive to bring out the best in you—not by changing who you are, but by helping you rise from your pain, restore your hope, and heal with dignity.
Program Structure
Week 1 – Creating Safety: A Place to Begin Again
Theme: “I am safe here.” • Introductions, group agreements, confidentiality, and creating a healing space • Understanding trauma and normalizing trauma responses • Introduction to grounding techniques: 5-4-3-2-1 method, object anchoring • Mindfulness Practice: Body scan with breath awareness • Yoga Breath: Diaphragmatic (belly) breathing for nervous system regulation
Week 2 – Naming the Pain: Understanding Trauma and Its Impact
Theme: “I am not broken—I am surviving.” • What is trauma? Understanding the brain-body connection • The window of tolerance: fight, flight, freeze, and fawn explained • Body mapping activity: “Where I hold my stress” • Mindfulness Practice: Observing thoughts without judgment • Yoga Breath: Alternate nostril breathing (Nadi Shodhana) to restore balance
Week 3 – Triggers, Reactions, and the Body
Theme: “My body remembers—but I can reclaim it.” • Identifying triggers, flashbacks, and emotional overwhelm • Reclaiming agency through sensory grounding • Building a “safety toolkit” using the five senses • Mindfulness Practice: Mindful walking or seated sensory meditation • Yoga Breath: Ocean breath (Ujjayi) for grounding and calm
Week 4 – Reclaiming Control: Building Coping and Calming Tools
Theme: “I can calm myself.” • Emotional regulation strategies: naming emotions, cognitive distancing • Creating a personal crisis-response/self-soothing plan • Breathwork, visualization, and tactile tools for de-escalation • Mindfulness Practice: Loving-kindness meditation (Metta) • Yoga Breath: Box breathing (4-4-4-4 rhythm) for emotional balance
Week 5 – Rediscovering Self-Worth and Voice
Theme: “I matter.” • Exploring self-worth after trauma and inner critic awareness • Affirmation writing and mirror work (optional) • Inner child healing: gentle self-parenting exercises • Mindfulness Practice: Inner child visualization • Yoga Breath: Heart-centered breath (focusing breath in chest/heart space)
Week 6 – Healing Relationships and Boundaries
Theme: “I deserve respect.” • Understanding attachment wounds and rebuilding trust • Healthy vs. unhealthy boundaries: role-play and scripts • Identifying emotional safety in relationships • Mindfulness Practice: Visualization of boundary setting • Yoga Breath: Humming breath (Bhramari) to calm relational anxiety
Week 7 – Finding Meaning and Growth
Theme: “I can grow from this.” • Introduction to post-traumatic growth: resilience, strength, purpose • Story-sharing circle (voluntary, with trigger protocols) • Writing a legacy letter: “What I’ve learned from my pain” • Mindfulness Practice: Gratitude meditation • Yoga Breath: Three-part yogic breath (Dirgha Pranayama) to deepen connection
Week 8 – Integration, Celebration, and Closure
Theme: “I rise, I heal, I reclaim.” • Reflective circle: key takeaways and affirmations • Art or journaling showcase (optional) • Guided Healing Visualization: Future self and peaceful place journey • Mindfulness Practice: Integration meditation • Yoga Breath: Freedom breath (combination of slow inhale and long exhale with visualization)
Program Cost and Value
We are committed to making healing accessible and impactful. The total cost for the full 8-week Rise and Heal program is just $50 USD. This one-time fee includes:
All 8 weekly trauma-informed healing sessions (90–120 minutes each)
Access to supportive materials, mindfulness tools, and journal prompts
Ongoing email check-ins during the program
Lifetime access to the Rise and Heal Alumni Support Network—a safe and supportive community where past participants continue to share, grow, and rise together
🕊️ Your healing is worth investing in—and you won’t walk the journey alone.