Trauma-Informed Mindfulness
One of the biggest misconceptions about mindfulness or meditation is that it always feels good, relaxing, or calming. However, trying to slow the breath, quiet the mind, and sit in silence can sound anything but calming to those just getting started.
This can be especially true for those who have experienced trauma. The traditional approach to mindfulness may not only be uncomfortable, but harmful in putting individuals face-to-face with their trauma. It can unintentionally trigger distressing emotions or sensations, and unless someone has specific tools, they can feel overwhelmed in the practice.
Trauma, whether it's the result of a single traumatic event or a complex series of experiences, can leave deep imprints on the mind and body. These imprints often manifest as anxiety, depression, chronic stress, and even physical symptoms.
If you have ever felt any of the above in trying to meditate, you are not alone.
Enter trauma-informed mindfulness meditation, a compassionate and carefully tailored approach that acknowledges the realities of trauma while providing a secure space for healing. By integrating the traditional principles of mindfulness with trauma-sensitive techniques, it has the following goals:
Safety: both physically and emotionally. This involves choosing a comfortable meditation space, setting boundaries, and understanding your own limits.
Self-Compassion: Acknowledging your feelings without judgment and remembering that it's okay to take breaks or modify your practice.
Grounding and Stabilization: Trauma-informed mindfulness often incorporates grounding techniques to help you stay present and connected to your body during meditation.
Choice and Empowerment: You are in control of your practice - you decide when, where, and for how long you meditate.
Improve Self-Regulation: ease experiences of trauma, avoid triggers, and cultivate mindfulness
If you are interested in starting a mindfulness practice from a trauma-informed approach, here are some steps to getting started.
*Please note this is not medical advice. We are happy to help improve your life through mindfulness, however, if trauma impacts your daily functioning, please consult your provider or licensed therapist for professional help. We highly encourage facilitating this work with outside support.
Set-Up a Safe Space
Creating a peaceful and safe space is foundational for trauma-informed mindfulness meditation. Choose a quiet, comfortable place where you won't be disturbed, perhaps in a corner of your room. You can include comforting objects like a blanket, soft cushion, or familiar candle scent. Feel free to keep your eyes open or closed, whatever makes you feel most secure.
2. Connect with Your Breath
Begin by simply focusing on your breath. Notice the natural rhythm of your inhalations and exhalations. Pay attention to the sensation of your breath moving in and out of your body. You can place your hand on your chest or abdomen to feel the rise and fall, providing a grounding point. Remembering again, you have options to open/close the eyes and stop whenever necessary.
3: Body Scan
A body scan involves bringing your attention to different parts of your body, starting from your toes and moving upward. As you scan your body, check in with any sensations or tension. The goal here is not to change anything but to become more aware of your body's signals. Go slowly, take breaks, and stop if needed. The goal is not to relieve the pain completely but get to know it and learn how to better manage it. We love this trauma-sensitive body scan found on Insight Timer.
4. Practice Self-Compassion
Throughout your meditation, it's essential to be kind and gentle with yourself. If you encounter difficult emotions or memories, acknowledge them without judgment. Remind yourself that it's okay to feel this way, and it's a part of your healing journey.
5. Grounding Techniques
To stay present and rooted in your body, use grounding techniques such as tapping your fingers, wiggling your toes, placing your feet flat on the ground, or simply coming back to the breath. These practices can help you maintain a connection with the here and now.
6. Set Intentions
As you conclude your meditation, set intentions for self-care and self-compassion for the rest of your day.
Please remember, we highly encourage facilitating this work with outside support and encourage you to consult your provider or licensed therapist for professional help. Additionally, if this does not work for you, that is okay! By prioritizing safety, self-compassion, and choice, you can create a nurturing environment for your practice.
Remember that mindfulness and healing from trauma is a journey, not a destination. It's okay to take small steps at your own pace. With time and patience, mindfulness meditation can become a transformative and empowering part of your healing process.
Here at Words for Monday, we hope to share the practice of mindfulness in a fun, digestible, and easy to apply way so you can start being present in your own life. Right. Now.
Be sure to check out our other blog posts and courses for more.
See what happens when you start paying attention.
WFM
