Self-Trauma Resolution Therapy (Self-TRT): A Simple Daily Practice for Emotional Healing

Self-TRT is a powerful and accessible technique to help you access unresolved emotional pain and support the body’s natural capacity to release trauma. This brief, rhythmic tapping exercise engages the body-mind connection and can be done in just 10 minutes a day.

How to Practice Self-TRT:

1. Find a quiet space.
   Sit or lie down comfortably. Take a few deep breaths. Gently bring to mind a painful, irritating, or traumatic memory. Let images, sensations, and emotions arise naturally—without judgment or analysis.
2. Begin tapping.
   Use your hands to tap rhythmically on any part of your body—alternating right and left sides at about one tap per second. Continue tapping for up to one minute.
3. Stay aware.
   As you tap, observe the flow of sensations, images, and energy in your body. Allow the process to guide you without trying to control or interpret it.
4. Pause and observe.
   After a minute of tapping, take a short break. Notice what has changed:
   • Have new memories surfaced?
   • Have bodily sensations shifted?
   • Has the energy moved—from inside to outside, or from top to bottom?
5. Repeat and focus.
   Bring your attention to the most significant image, sensation, or memory that arises. Begin tapping again, following the same rhythm. You may repeat this cycle 4 to 6 times. Total practice time should not exceed 10 minutes.
6. Integrate the positive.
   Toward the end, notice if positive images or sensations begin to emerge. Tap gently to help "imprint" these positive impressions into your system.
7. Practice regularly.
   If possible, practice Self-TRT daily—or 2 to 4 times per day. In between sessions, return to and focus on the positive images that arose.

How Self-TRT Works: A Quantum-Inspired Path to Emotional Healing

Everything in the universe is made of energy and vibration—a foundational principle of quantum mechanics. Our thoughts, emotions, and memories are no exception. Traumatic memories, in particular, can become “stuck” in the body’s energy field, anchoring themselves in specific organs or tissues.

The Body’s Natural Healing Process

During sleep—especially in the REM (Rapid Eye Movement) phase—our bodies enter a natural state of emotional processing. While the body is temporarily paralyzed, the eyes move rapidly, and we experience vivid dreams. This stage of sleep allows us to reconnect with memories, process experiences, and release what no longer serves us.

In REM sleep, we access not only personal memories but also deeper layers of collective consciousness. Our minds work through unresolved emotional material, offering insights, solutions, and the opportunity for healing. However, not all trauma is resolved during sleep. Some memories remain trapped in the body, becoming chronic sources of distress, dysfunction, or disconnection.

How Self-TRT Facilitates Healing

Self-Trauma Resolution Therapy (Self-TRT) is designed to intentionally engage and accelerate this natural healing mechanism. When we consciously bring a traumatic or disturbing memory to mind and begin bilateral tapping—alternating right and left sides of the body—we mimic the brain’s innate rhythm during REM sleep.

This rhythmic stimulation helps activate neural pathways involved in memory processing, enabling the body to “digest” stuck emotional material. As the tapping continues, sensations, images, and emotions often begin to shift. People frequently report feeling energy move from inside to outside or from top to bottom—a signal that the memory is being released from the body.

You may notice vibrations or tingling sensations traveling downward through the body and out through the fingers or toes. This is often a sign that traumatic energy is leaving your system.

Making Space for the Positive

Nature abhors a vacuum—when painful memories are cleared, something new must take their place. Positive images and sensations often arise spontaneously as the body releases trauma. These can be enhanced intentionally through imagination and visualization.

You can become the director and lead actor in your own inner film. Imagine replacing negative events with highly positive, even fantastical, alternatives. Create scenes of joy, freedom, power, or healing. Visualize them with as much detail as possible. Let your mind craft a new emotional narrative—one that uplifts and empowers you.

But remember: for this positive imprinting to be truly effective, it must follow the release of the negative memory. Self-TRT clears the space, making room for new emotional realities to take root.

Daily Practice, Lasting Change

Self-TRT is most effective when practiced regularly. Just 10 minutes a day can support emotional balance, reduce the charge of traumatic memories, and promote lasting inner peace. Over time, you may find yourself less reactive, more centered, and more in touch with your authentic self.

Full Version of Self-TRT (Trauma Resolution Therapy)

Find a quiet, safe space where you won’t be disturbed for 10 to 15 minutes. Begin by focusing on a negative or traumatic memory—either something recent or a long-standing experience that continues to affect you. See if you can locate where this memory lives in your body. Pay attention to any sensations, images, emotions, or feelings that arise.

Start gently tapping yourself right-left with your fingers, while observing how the sensations shift. If you can’t immediately identify a specific location in your body, don’t worry—you can begin tapping anywhere, ideally somewhere on your head. Most of the time, you will notice that the sensations begin to move downward. Follow the movement with your tapping, eventually guiding the energy out through your fingers and toes.

The mind naturally connects recent memories to earlier ones. Allow yourself to be open to this process. Often, unresolved trauma traces back to childhood. Acknowledge what happened to you during those times. You may realize that you were a child, or in a vulnerable situation, doing the best you could to survive with no way out. Recognize that you are no longer in that situation—you are now an adult with more resources and agency. Forgive yourself. Let it go.

Use the power of neuroplasticity to revisit and reimagine past events. Picture them from a new, empowering perspective. Rewrite the story in detail, creating an outcome that aligns with your present self. Rehearse these new stories in your mind—your brain responds and adapts.

Our lives are shaped by many unresolved traumas that influence how we react in the present. Begin to recognize those patterns. Tap them out of your nervous system. Clear your mind of outdated emotional imprints and replace them with positive, healing images.

You can also connect with your future self. Use your imagination: Who would you love to become? Let that future version of you visit your present self and offer guidance on how to respond to life today.

Self-TRT is a flexible and creative process. You can do the tapping in various ways—even just in your imagination as you drift off to sleep. It still works. Explore different methods until you find the ones that feel most natural and effective for you.

Keep returning to this practice: releasing the negative, and planting the positive in its place.