HEALING, PERSONAL GROWTH

I’ve been thinking a lot about the contrast between constriction and expansion, and how it impacts us. Sometimes we feel so constricted, so stuck, like we’ve been trying to squeeze into a little box and got stuck.

‍

So much of our lives we’ve been told to squeeze into a little box.

To not be too much.

To prove you’re enough.

To fit in.

To be successful.

To be good.

To be whoever the heck you’re told you’re supposed to be.

‍

That box may look like…

Size 4 jeans

Doing a million things without breaking a sweat

Always on top of things

Always productive

Always helpful

‍

Enough money but not too much money

Desirable but not a slut

A player but not misogynistic

Knows how to party but never an alcoholic

Successful but not arrogant

Confident but not self-aggrandizing

Popular but not gossipy

Respectful of authority but not a pushover

Emotionally intelligent but always stoic

Always helpful but never needing help

Always improving but also completely content with my life

‍

The good girl or boy

The golden child

The good Christian

The achiever

The athlete

The popular one

The perfect one

The smart one

The favorite one

The best friend

The fun one

The responsible one

The one everyone admires and desires

The successful one

A white, cis, heterosexual person in a monogamous relationship

‍

Take a deep breath.

What constriction came up in your body that you want to notice and release?

‍

All you need to do right now is notice with mindfulness.

If you have any feelings come up, welcome them with curiosity if that feels do-able.

Your feelings and body responses are here to help you process and release, not to add a burden.

If you can, speak to yourself with compassion like you would a friend around each of the above “boxes” you experienced. Here’s what I say to myself, and my clients, and I would like to say to you: “I’m sorry that happened to you. It wasn’t your fault. You can learn to feel safe and accepted without this box. I’m here to witness your pain and help. We can go as slow or fast as you like. I don’t need anything from you, even growth or change. Just know I’m here and you’re not alone anymore.” If it feels okay inside to do so, you can also say this to yourself.

You made it through the boxes challenge! Way to go identifying your boxes. That means you’ve already completed step 1 of this process. You’ve identified the the ways you were expected to show up in order to feel valued, seen, included, successful, important, etc.

Here are all 5 steps:

Step 1: Recognizing the boxes you're in and getting out

Step 2: Clarity & Compassion for why you got stuck

Step 3: The Journey Home to Yourself

Step 4: Deep Rest & Renewal

Step 5: Expansion

‍

Now we’re moving on to step 2: Clarity and Compassion.

We start this step with mindful self-compassion - can we notice why we ended up in the boxes in the first place without judgment or criticism? And can we give ourselves some compassion around it?

‍

I’d like to highlight something about the boxes we find ourselves in that will help us know how to heal. You might be wondering why you ended up in these boxes in the first place. These are the some of the factors I have noticed:

You were born into it. It’s the cultural water you swim in. You didn’t choose to be a part of or influenced by a lot of these. It just happened by virtue of the family you were born into and where you live. Any group you belong to has cultural values and norms baked into them. Some are more transparent about it than others. For example, you are at least a part of a national culture, family culture, and any other local or widespread groups you are connected to or influenced by, such as evangelicalism, a local church, the schools you grew up in, college, your kids’ school, media culture and trends, and local culture.
You felt like it was the only choice. Sometimes we’re consciously or unconsciously forced into certain roles, especially as a kid when you have fewer choices over your life. You might have felt you better choose to be the good kid, or you were going to be labeled a bad kid. You might have chosen to be a “bad kid” because you were already the scapegoat in the family and that’s what everyone expected from you anyways. Or you might have chosen to do whatever you needed to do to fit in with the popular crowd so you wouldn’t be alone or bullied. You either consciously or subconsciously made a decision to cope with a situation by picking the only choice you were aware of that you could live with.
You experienced shame at some point in your early life. You assumed that something was wrong with you. This felt awful, so you learned to shame yourself (in order to avoid more shame from others). This bred an internal pressure, and desperation even, to fit in, succeed, measure up, do it right, and receive external affirmation. This is one of the really common cycles of self-sabotage we experience in our society. Our individualistic meritocracy only rewards you if you measure up to its standards. The ones who measure up are the heroes, the successful ones, the ones who pulled themselves up by their bootstraps. We use shame as a social coercion tactic, but run from feeling shame like our life depends on it. And so shame becomes a tool to keep us small, in our place, and in a rat-race of avoiding internal shame.

You were trying to meet your needs. We embrace a certain box or act a certain way in order to meet our primary needs. Often other needs go unmet in order to meet the need we deem most important. That is part of what tells us the system we’re in is too confining. There aren’t enough choices available to us that can meet most, if not all, of our needs. So, we give up autonomy for the sake of feeling like we belong. We give up self-advocacy in order to avoid conflict or risk rejection.

‍

After hearing this, does it feel possible to give yourself compassion, and even gratitude, for doing your best to survive in a culture that made you pick boxes to live in?

‍

Grieve, be angry. All feelings are okay. Even shame and guilt—the parts of you carrying these feelings know it felt awful to be in the boxes, but they thought it was the only place you were safe. You can let these parts of you know that you’re actually safer outside of the boxes where you can see what’s really going on and take care of yourself.

‍

Clarity and compassion bring the gift of release: to live outside of the box and not blame yourself for being in it in the first place. That way, you can actually enjoy your freedom. You don’t have to believe the lies that the boxes were only a problem because there was something is wrong with you. The boxes themselves were the problem! The reality is…

You were never meant to live life in a box. You were meant to live in your body—in your life. With your own unique shape and flavor and flair.

Once you are out of the tiny ways of living and being that you found yourself in, and have done some meaning-making and grieving, you have the chance to live somewhere else.

If you're not living in the box, where are you living? In your very own body of course! The one you came into this earth with, who is deeply part of you. The dualistic separation of mind and body has caused so much harm. The reclamation of our embodied existence is amazing. As well as the reconnection to our true self, rather than the masks we have been told to wear.

The journey home to yourself, all of yourself, is powerful and healing.

There is so much joy in reclaiming parts of you that got hidden in the basement of your life because they didn’t fit in the box (like the welcome of the prodigal son, anyone?). There is also some grieving for the time lost. And grieving that parts of you shoved you in these boxes and blamed you for not fitting perfectly. They were trying so hard to help you survive. As a part of renewal, they can find compassion for their complicity with the system in their effort to protect you. And they can find new places in your inner world that work for everyone.

Sometimes you just need permission at this point, to cocoon and rest and heal. To hibernate and let your body and soul get the deep rest and refreshment they need after being in a state of constant vigilance to survive.

As this work of renewal and reclamation continues, you will find yourself coming out of this place of deep rest and renewal, feeling more refreshed. And now the adventure begins. Of exploring the furthest galaxies of possibility, or the ones close at hand that speak to your soul. This is the space of expansion.

As you step into your autonomy, self-sovereignty, and self-care, you can expand to the fullness of your soul and your body. You can nourish yourself and feel filled up for the first time. You can go on great adventures that expand your awareness and kinship with the living world. You can appreciate and celebrate others’ fullness and the shapes of their existence. You can dance together to the beat of the internal rhythms that sing in harmony with the earth’s rhythms. You no longer have to prove yourself or your worth. You can celebrate it and live out of the fullness of it. Paraphrasing Tara Teng: your body, your life, and your existence, become a work of revolutionary change in the world. Just by existing and following your calling. As you become a part of the ground-swell of life, of growth, of the rhythms and seasons of change, you both belong to yourself and know you are deeply connected and nourished.

I have found so much of my expansion in honoring and learning from the wisdom and ways of First Peoples. Their understanding of human nature, and their ways of life and community that live by honoring human needs (rather than constricting them and judging you for not adhering to them) and honoring their connection to the earth. My other place of expansion and grounding has been Internal Family Systems, with its compassionate view of human nature and healing. You may find your grounding, centering, and expanding points here as well or elsewhere. This is part of the wonder of exploration. I’d love to hear about what helps you come alive, breathe a little deeper, and live more fully in your body.

To lean into this journey of coming home to yourself, and the renewal and expansion you find there, please check out my book with meditations, poems, and declarations on these themes:
‍*I AM: Poems for Expansion & Renewal*.

If you’re new here, I am Catherine and I’m so glad you’re here.

I’m a Licensed Mental Health Counselor, Self-Trust Coach, Podcast Host, a mom of two, and a writer. My blog is where I share everything about Self-Trust, Neurodivergence and IFS. This is a place for play, relief, rest, repair, and renewal. Learn more about my signature program Befriend Yourself, books, 3 steps to trust yourself, and about me.