Trauma-Sensitive Mindfulness – How to Practice Mindfulness without triggering Trauma

 That’s life: starting over, one breath at a time.

-Sharon Salzberg

The world is a loud and chaotic place. With so much sensory input bombarding us from all directions, it’s no wonder that so many of us feel overwhelmed and stressed on a daily basis. Fortunately, there are practices we can do to help calm our nervous system and bring some peace into our lives. One such practice is mindfulness.

Mindfulness is the practice of present-moment awareness. It is an opportunity to step out of the never-ending loop of thoughts in our head and connect with the here and now. When done in a trauma-sensitive way, mindfulness can be an incredibly powerful tool for healing.

What is Trauma?

First, it’s important to understand what trauma is. Trauma is a response to an event that feels life-threatening or overwhelming. It can be physical, emotional, or psychological. Trauma can happen in an instant or build up over time. Not everyone will respond to an event in the same way, so what one person experiences as traumatic may not be considered as such by someone else.

Trauma can often lead to chronic stress which, if left unchecked, can lead to serious health problems such as anxiety, depression, heart disease, and even cancer. That’s why it’s so important to find ways to cope with trauma in a healthy way.

Photo credit: Luis Villasmil @Unsplash 

Why is Mindfulness Helpful for Trauma? 

When done in a safe and supportive environment, mindfulness can help us become more aware of our thoughts and feelings without judgment. As we learn to become more present with ourselves, we can begin to let go of negative thoughts and patterns that no longer serve us. We can also develop a greater capacity for self-compassion and understanding.

Through mindfulness, we can learn how to titrate our emotions – which means managing them in a way that doesn’t overwhelm us. This is especially helpful for those who experience chronic stress or anxiety as it can help us stay grounded when things get overwhelming. It can also be helpful for those who have experienced trauma as it can allow us to approach difficult memories and emotions in a way that doesn’t re-traumatize us.

How to Practice Mindfulness in a Trauma-Sensitive Way?

If you are someone who struggles with chronic stress or anxiety, or if you have experienced trauma, it’s important to find a mindfulness practice that feels safe for you. Here are some things to keep in mind: 

• You don’t have to force yourself into stillness – If mandatory stillness feels triggering for you, don’t do it! Listen to your body and do what feels comfortable for you. 

• You don’t have to close your eyes – Again, if this feels triggering for you then don’t do it! Keep your eyes open and focus on something calming like a candle flame or your breath going in and out of your nose. 

• Don’t worry about clearing your mind – This is perhaps the biggest myth about mindfulness! Our minds will always be busy – that’s just how they work! The goal isn’t to clear your mind but rather to become more aware of when your thoughts start taking over and learn how to gently bring your attention back to the present moment. 

Photo credit: Georgia de Lotz @Unsplash

Mindfulness is a powerful tool that can help us heal from trauma but it’s important to practice it in a way that feels safe for you. If you struggle with chronic stress or anxiety, or if you have experienced trauma, find a mindfulness practice that feels comfortable for you and listen to your body throughout the process. Remember, the goal isn’t to clear your mind but rather to become more aware of when your thoughts start taking over so you can gently bring your attention back to the present moment. With time and practice, you will develop greater self-awareness, understanding, and compassion – both for yourself and others around you.

Photo credit: Simon Wilkes @Unsplash