Dear Divorce Diary: A Fresh Approach To Healing Grief & Building A Life Of Confidence After Divorce
This isn’t a breakup pep talk. It’s a full-body recalibration for women navigating life after divorce. Dear Divorce Diary is a podcast for women dealing with grief, loneliness, anxiety, anxious or avoidant attachment, and identity loss after divorce — especially when quick fixes, positivity, and spiritual fluff no longer work.
I’m Dawn Wiggins, therapist, coach, and homeopath, and this show goes where most divorce advice won’t: into your nervous system, your unspoken grief, your buried rage, and the parts of you that shut down just to survive.
Through honest conversation, somatic tools, EMDR- and IFS-informed work, and nervous-system support, each episode helps you feel instead of perform healing — and rebuild safety, confidence, and self-trust from the inside out.
You’ll hear raw solo episodes, real voice notes from women in the trenches, and intimate conversations with experts who don’t just talk about healing — they embody it.
If you’re tired of being told to “move on” while your body is still bracing, this podcast is your place to land. Your nervous system already knows the truth — it just needs a space that can hold it.
Dear Divorce Diary: A Fresh Approach To Healing Grief & Building A Life Of Confidence After Divorce
248. Guided Back to Yourself: An IFS Meditation to Build Confidence After Divorce
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Ever feel like there’s a part of you that’s been neglected or unseen since your divorce, no matter how much you try to move forward?
Navigating the fallout from divorce can leave you carrying old wounds—like loneliness, abandonment, or a sense of being unheard. What if you could actually meet those hurting parts of yourself with compassion, rather than pushing them away or just “powering through”?
In this episode, listeners will discover a gentle meditation guided by Dawn using Internal Family Systems (IFS) principles to help you finally tend to those abandoned or unseen parts of yourself. You'll learn to reconnect with your body and breath as an anchor for healing, develop self-compassion as you sit with the parts of you carrying pain, and discover practical ways to release emotional burdens so you can reclaim a sense of belonging and wholeness.
Press play now to experience a deeply restorative IFS meditation that will leave you feeling lighter, safer, and more rooted in self-love.
Post Divorce Roadmap - 21 Days of Guided Journaling
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A podcast exploring the journey of life after divorce, delving into topics like divorce grief, loneliness, anxiety, the impact of different attachment styles and codependency, setting healthy boundaries, energy healing with homeopathy, managing the nervous system during divorce depression, understanding the stages of divorce grief, and using the Law of Attraction and EMDR therapy in the process of forgiveness and letting go.
Grounding Through Breath and Humming
Speaker 1Welcome, love. Let's take a few moments together to slow down, tune in and connect with any part of you that still feels abandoned or neglected or unseen. This meditation isn't about fixing or pushing anything away. Quite the opposite. It's about showing up for yourself, gently, with emotional honesty, connected with your body. So let's begin by getting comfortable. Roll out those shoulders. You can sit or lay whatever feels easy and safe for you right now. You can sit or lay whatever feels easy and safe for you right now. Close your eyes if that feels good, or you can just stare down the bridge of your nose. Soften through your shoulders. Unclench your butt cheeks. Soften through your jaw. Take a deep breath in and a long, slow breath out. I want you to do that several more times, really feeling into your breath At least one more time. Getting a breath that feels deeper than you typically would do challenges your lungs a little. Now I want you to bring one hand to your heart and the other to your belly. Notice how that feels. If anything about that feels deeply uncomfortable, adjust.
Speaker 1All of my guidance today is just that guidance, but it can be flexible. Feel your own warmth, your own grounded presence right now. We're going to go just a little deeper. I want you to add a soft hum from the back of your throat, just a gentle vibration, nothing fancy getting grounded in the body, just some sound. This is just gently nourishing that nervous system, allowing you and your body to have a sense of safety and groundedness. Go ahead and do that again. You can do any note or any tone that feels good for you and that will change day by day. You can hum again, letting that vibration move through your chest, your belly, your throat, and while you're humming, just connect with the idea I am here, I am safe in this moment and I am home in my body.
Speaker 1Now find an easy, natural breath, unforced, comfortable. And I want you to bring to mind a moment when you felt truly safe or deeply loved. Maybe a grandparent's hug, maybe a moment in nature, maybe a time when you felt a God nudge or something greater holding you, maybe a moment with a pet or a child that you have a special relationship with. Let yourself feel into that memory. Where does it land? In your body? Warmth in your chest, a calm belly, loving eyes, maybe even tears. That warmth that is your self-energy, that calm, kind, grounded, wise place inside of you. You don't have to chase it, you just have to make space for it. Let it be here with you. From this warm memory, from this self-energy, I want you to claim I am here, I see you, I'm listening.
Meeting Your Abandoned Self
Speaker 1Now, gently check in with yourself. Is there a part of you that still feels abandoned or or alone, or neglected or unseen? Don't go searching. Just wait, just allow. She may be little, she may be scared, she may be hiding. Just let her know I'm here now, I'm listening, I'm listening, I'm listening, I'm listening.
Speaker 1Allow her to tell you what she's still carrying, what still feels like a burden to her. She may show you shame or fear or belief that she's too much or not enough. Whatever comes up, allow that Pause with her. Let her feel what she couldn't feel back then. Let her cry, let her tremble, let her speak, let her know it's safe now to feel this. You're not alone anymore. And if it becomes too much, come back to your breath or find your hum to remind your body that in this now moment, it's safe.
Speaker 1When she's ready, and only when she's ready, you can ask her Would you like help letting this go? Let her show you what would feel good. Maybe she wants to bury it or let it drift down a stream. Maybe she hands it to the light or to someone sacred she knows can handle it. Stay with her, let her lay it down light, or to someone sacred she knows can handle it. Stay with her, let her lay it down, releasing this burden in the way that would feel best to her.
Closing the Practice and Returning
Speaker 1While she does this, breathe with her, feel the shift, notice what lightens, and then you may check with her about what she'd like to feel instead of the way she's been feeling Safety, belonging, connection. Let her feel that in her body, as she's there with you, this would be a beautiful time to add another hum, helping her root into this new way of feeling. Let the vibration say I am safe, I am loved, I am whole. I want you to check with her around. One last thing I want you to ask her what do you need from me now, from self, from that wise part of you that's ever present and unaffected by all of life's traumas? What does she need from your grounded self? Let her tell you. This is your opportunity to reassure her that you are present, you hear her and you are invested in meeting this need with her, reassuring her. Take three more deep, slow breaths, long exhales. Hands Roll out your shoulders, wiggle your fingers, releasing your arms down, letting your eyelids flutter. No-transcript, that has been such a long time coming. Welcome back and congratulations. Love, peace.
