Identify events in your life where you experienced trauma. Then, take some time to write about them using the following guidelines:


  1. Prioritize your wounding events and then write about them, one at a time.
  2. The act of writing out your story will help you remember the details. "You write to remember. You don't have to remember to write."
  3. Write about a specific heart-rending event. Only write the story about that particular wounding event (not your life story).
  4. Use longhand writing only (no computer for this exercise). The length should be approximately 3 - 8.5" x 11" pages (600-800 words).
  5. Start by describing the context, scene, tone, and mood of the time and place of the event. All details are valuable.
  6. Next, give a description of the character(s) and what was said.
  7. If the event occured at a much younger age, tap into the voice of the "younger you" (i.e., you at the age of the event) and write as you would at that age.
  8. Include the emotions of ANGER regarding the injustice and GRIEF at what was lost.
  9. Attempt to "let it go" and let someone out of your own "personal prison."
  10. Use a photograph of the "younger you" to prompt your memory, if possible.
  11. Read your story to trusted, safe person who will listen without judgement. Someone who is critical, judgemental, or condescending will simply wound you more deeply. If it is a particularly painful story, you may choose to talk to a professional who will listen to you in the context of empathy, kindness, and compassion.
  12. Allow yourself the full spectrum of emotion by telling your story in a setting of peace and rest.
  13. Identify your specific wound, the lie, and the agreement on each story.
  14. Find compassion for "younger you," not contempt or criticism.
  15. Integrate the "younger you" and the "older you" by giving "younger you" a voice, validating his/her wounds and inviting healing.


Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with that person, and they with me.   Revelation 3:20

Invite Jesus into the inmost places and allow him to heal your heart.


Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly. 

Matthew 11:28-30 (MSG)