Many trauma survivors explore meditation because they may have heard about the wide range of benefits like less stress, more self-compassion, and feeling more centered. While meditation can support this, there are potentially triggering aspects of a practice that can lead to survivors feeling frustrated, discouraged, or feel like there is something wrong with them. This couldn’t be more untrue, and there are supportive ways to explore meditation without experiencing this overwhelm.
I welcome you to join me in this post as we explore this detailed guide to beginning a trauma-informed meditation practice for beginners so you can feel genuinely connected to your practice and body.
How meditation supports trauma survivors
As little as a few minutes of meditation can bring relaxation, calm, improve sleep, regain presence, and manage stress. Even attempting to meditate can still activate your parasympathetic (rest and digest) nervous system, leading to a calm, relaxed presence.
This study looked at how a 6 week meditation practice affected female trauma survivors of interpersonal violence. Women in the meditation group experienced positive changes in mental health and trauma symptoms compared to the control group.
This study reported improvements in veterans experiencing PTSD symptoms after completing a variety of meditation based interventions.
Meditation is also a cumulative practice, so a thirty second practice every day can still make a difference over time. It may still take a while to notice subtle shifts from practices, so it’s important that we explore different varieties of meditation. The more we enjoy our practice, the more natural it’ll be to return to our practice – leading to a more supportive journey.
I offer a gentle reminder that meditation isn’t something that works for everyone, and that’s okay. We all have different preferences and we’re not failing or doing something wrong if we simply don’t enjoy a certain practice. Your preferences are your best teacher.
Meditation doesn’t require sitting still, and there are plenty of ways to reach a meditative state with gentle movement.
How do we define meditation? For many, it’s sitting still and being clear of all thoughts. This is a traditional way of viewing meditation, and it’s actually not accurate. Even experienced meditators will have thoughts drift into their mind, so it’s really about returning to the practice while acknowledging thoughts.
We can also explore what constitutes a meditation. Simply, it’s anything that can put us into a meditative state, and to do this, here are a few basic principles:
- The practice is repetitive
- There is little distraction
- Comfort is key
- Exploring the practice for enough time to reach a meditative state
For many of us, coloring as a child may have been the first time we experienced a meditative state. This is when we feel entirely engulfed by what we’re doing, and some refer to feeling “in the zone.” I also welcome a gentle reminder that even we’re you’re not in a meditative state, we’re still receiving benefits of our practice.
5 ways to explore meditation after trauma
Below is a list of ways you might explore a meditation practice. There is no one right way to meditate, and it’s okay if not all ways speak to you.
1. Adjusting your current practice can create small shifts that lead to more enjoyable meditations
If you want to start small, here are a few gentle reminders to experience a more trauma-informed meditation practice.
It’s okay to fidget. Even if the teacher insists you remain still, you are in full control of your practice. You can still receive benefits of meditation if you’re more comfortable fidgeting.
Your eyes don’t need to be closed. The Yoga Sutras (ancient yoga text that defines the practice) doesn’t mention you need to close your eyes. All it says is to find a point of concentration–even if that means an object. You can also gaze down past your cheekbones as another option.
You don’t need to be in a specific pose or posture. A comfortable, steady seat is all the Yoga Sutras mention for how to complete a meditation. You can sit in any way that makes you comfortable or even rest on the ground or yoga mat.
2. Walking is an accessible way to reach a meditative state
If you like to meditate in the comfort of your own home but dislike traditional meditation, a walking meditation is a supportive alternative. This is beneficial for more energetic days or if you can’t seem to settle your body and thoughts.
How to do a walking meditation:
I welcome you to start at one end of a room or outside area of your choice. As you bring awareness to your body, one step at a time, you might take note of your sensations, feelings, and how your body feels to move.
If you’re not comfortable exploring internal sensations, you’re more than welcome to focus on something in your environment, ground, or do any other practices that bring you comfort.
You can do this meditation as long as you choose and breathe in a way that works for you. You may choose to elongate your breathing if that relaxes you, and end your practice at any time.
3. Surrounding ourselves in nature promotes grounding and soothes the rush of modern life
If you love meditating and nature, I recommend combining the two. This field experiment discovered that being in nature for a short period of time had a positive impact on stress levels.
You might also add a gentle focus on your breath or combine this with a walking meditation to bring in a more repetitive element. You could also use this time to find comfort in the outdoors as well.
You could also explore your five senses for a more mindful experience:
- Sight – What do you see?
- Sound – What do you hear?
- Taste – What do you taste (it doesn’t have to be specific, but something as subtle as “sweet” is perfect.)
- Smell – Same as taste. You don’t need to worry about finding the exact smell, but more of a general smell.
- Touch – What do you feel? (Wind, your clothes, grass on your feet)
4. We might find that the things we already love to do bring us into a meditative state
Anything that brings us joy and is also repetitive is supportive for beginners because you’re focusing on something that requires more focused attention, and it reduces the pressure we might feel during traditional meditation.
Here are a few ways to meditate from current hobbies:
- Coloring
- Knitting
- Gardening
- Cleaning
- Anything else you prefer
I welcome you to choose from this list or use it as inspiration to do something else you love.
There are some things we might do that make us feel “in the zone” but aren’t classified as a meditation. These are things that leave us feeling focused, but aren’t repetitive, like:
- Playing logic games like cards or chess
- Video games
- Building something with instructions
- Thinking games like crosswords
This doesn’t mean you should stop doing these if you love them, but they may not bring the benefits of other meditative practices.
5. Exploring trauma-informed meditations allows you to focus less on adjusting a practice on your own – and instead be more with your meditation
Trauma-informed yoga takes extra precautions to avoid triggering techniques and gives you a variety of options. This is allows for more freedom and embodiment because you’re deciding for yourself what feels best. You might explore this free healing light meditation for softening tension and releasing unsupportive thoughts.
How to know when your practice is improving
Like any new journey, it’s hard to know when exactly we’ll see results from a practice. Meditation may be even more difficult to notice because every improvement we make isn’t visible. I welcome you to explore these subtle signs, and know that improvement looks different for everyone – yours might be the same, different, or a mix.
1. You’re tuning into yourself more throughout your day
You might begin to notice your sensations, sights, sounds, breath, or perhaps how grounded you feel more often. As you continue to meditate, you might notice it’s easier to come into the present moment with yourself.
2. It’s becoming more effortless to return to your practice when distracted
Everyone becomes distracted in meditation, it’s truly a part of the practice. You might realize that you offer yourself more grace when this happens, or that you begin to even discover more presence in your daily life.
3. You’re starting to feel physical changes
While yoga is not about chasing a feeling or sensation, you might notice a deeper sense of calm after you’ve been practicing for a while. Deep breaths might come easier to you, tension releases from your body, or you feel a general sense of relaxation.
4. Your practice is becoming a welcomed part of your day
There’s a distinct shift you may experience when you realize you’re starting to enjoy your practice. This might happen because you’re feeling the effects of your meditation even after you immediately end your practice. Maybe you notice less anxiety throughout the rest of your day or you move with more ease. This is a supportive sign your meditations are bringing positive change to your life.
5. You’re incorporating your practices into your healing journey
If your care plan includes therapy or other avenues, you may face moments of activation. When we start to bring our practice into these moments is when it’s becoming part of our healing. This type of natural integration is a clear sign that your practice is starting to make a noticeable difference in your life. I invite you to celebrate these moments and offer yourself kindness for the work you’ve been doing – it’s truly making a difference.
How to keep a meditation journal for exploring progress
Tracking your meditations with a meditation journal is a simple way to learn your trends, track your progress, and discover more about yourself. I welcome you to explore these prompts before and after your practice if you like. You can modify these however you like, and keeping a journal is entirely optional. You can still have a transformative practice just by exploring the practice on its own.
Before Meditation Prompts
- I welcome you to write about your current state to your level of comfort. You could write solely about how you feel physically, or go deeper into your emotions and energy levels.
- Physical sensations: How does your body feel today? If you’re comfortable, how is your emotional state today?
- Goals: What are your goals for this practice?
- Affirmation/Mantra/Chanting: I welcome you to list your meditation’s affirmation, mantra, or chant if you have one. Here are 49 healing chakra affirmations for inspiration.
After Meditation Prompts
- What stood out the most to you during this practice?
- Did you notice any shifts in your physical or emotional state? I welcome you to revisit the “before” question and re-answer, or explore if there were any differences.
- Were you able to meet the goals you set before your practice?
- Were there any distractions that happened during practice? Could you come back to the practice after?
- How did you talk to yourself during practice? Did you send kind words to yourself, or did you notice you became irritated, annoyed, or frustrated? (It’s normal for irritation to happen, so I welcome you to send yourself compassion—this happens to everyone.)
- What other thoughts would you like to include for today’s practice? (If any)
Overview
Meditating after trauma often comes with a set of challenges that might surprise us or leaving us feeling discouraged. When we approach our healing journey with curiosity, we might find that our practices becomes more rich and in depth. I welcome you to take your time as you begin a meditation practice, and every little bit matters.
I welcome you to explore trauma-informed meditations for a supportive start
If you like, I welcome you to join my free, private library, the Cozy Corner, for free trauma-informed yoga classes and meditations for beginning your journey. Classes are catered to common themes experienced by sexual trauma, but all are welcome who wish to reconnect with their bodies after trauma. I welcome you to join me inside!
