Meditation for Trauma Survivors: Rethinking Stillness + Finding Safety
Meditation is a loaded word. Like the word “trauma,” it conjures up stereotypical images of stillness, peace, and deep breathing. But what if sitting still with your thoughts feels impossible? What if that sounds like actual hell? Research shows that for trauma survivors, traditional meditation can often have the opposite effect it’s intended to have—trying to "quiet the mind" (and failing to do so) can increase anxiety, cause overwhelm, and even lead to total numbness and disconnection, the very things we want to avoid! The truth is, meditation isn’t a one-size-fits-all practice, and it’s time we rethink what it can be, especially for those with trauma histories.
The Explanation You’ve Been Searching For
For trauma survivors, the typical image of meditation might feel more like an invitation to a panic attack than to a peaceful experience. Tuning into the body or breath may trigger memories, flashbacks, or overwhelming emotions. Sitting still and focusing inward can intensify distress. Trauma often dysregulates the nervous system, keeping us in a state of high alert (the fight-or-flight response), which makes it hard to relax. Stillness can feel threatening because your body might hold memories of being immobilized or unable to escape (freeze response). So it’s no wonder why meditation can often lead to dissociation. You might feel like you’re floating outside your body or disconnected from your emotions. In the moment, dissociation can feel like a relief, especially if you’re someone who experiences anxiety, hyperarousal, or chronic pain. Dissociation only offers temporary avoidance—it disconnects you from your needs and emotions. But long-term healing requires being in your body and being sensitive to its subtle sensations.
Meditation from an Embodied vs. Dissociated Place
The key is to approach meditation from an embodied place, where you can stay grounded and aware of internal sensations, without becoming overwhelmed and dissociated. “Titration” is a technique from Somatic Experiencing, where you work with small, manageable doses of discomfort while keeping yourself grounded in safety. Practices for trauma survivors should involve titration, alternating between feelings of safety and discomfort rather than diving headfirst into emotional pain (as should trauma-informed therapy and any other type of trauma-informed practice, by the way). You could alternate between keeping your eyes open and closed, or between stillness and gentle movement. Meditation should be a supportive practice that helps you stay present without overwhelming your nervous system. Here are some more specific examples and ideas to try out:
What Trauma-Sensitive Meditation Can Look Like
If you want to keep your eyes open the whole time, engage in an orienting practice: gently scan your environment—either by moving your head and neck, or just with your eyes—focus on things in your environment that feel safe and comforting, and notice the internal sensations that happen when you do that.
If you want to try traditional mediation with your eyes closed, see how it feels to rock gently from side to side or forward and back. Notice whether this feels supportive and soothing, or activating.
If you'd like to experiment with opening and closing your eyes during meditation, start by noticing the sensations that arise when your eyes are open. Then gently close them and observe any changes in how your body feels. Are the sensations pleasant or unpleasant? Alternate slowly between eyes open and closed, and allow yourself to approach this practice with curiosity and patience.
Walk mindfully through nature while engaging as many senses as possible–
Seeing the beauty of the trees, flowers, and your surroundings
Hearing the birds, the water, the quiet
Feeling the warmth of the sun or the cool breeze
Tasting your delicious coffee, or the refreshing quality of your water, the saltiness of the air
Smelling the trees, the grass, or the flowers (just hopefully not dog poop!)
Find your favorite area with trees where you feel safe and comfortable. Sit against a tree and see if you can feel yourself sitting on the ground, or if you can sense support coming up from the earth beneath you. You can also try this with the tree trunk—can you feel the tree behind you? What happens in your body when you allow it to receive support from the tree?
These trauma-sensitive approaches meet people where they are rather than forcing a one-size-fits-all approach to stillness. Remember trauma-informed meditation is all about titration—orienting to pleasure while introducing small, safe amounts of discomfort so your body can process sensations without becoming overwhelmed.
Meditation is Whatever You Want It To Be
I hope by now you’re starting to realize that there’s no one way or right way to meditate. For some, traditional breath awareness might feel deeply nourishing. For others, especially those with trauma, it might feel impossible or even harmful. And that’s okay. Your needs will change based on your nervous system, your healing path, and your life phase. What’s most important is finding what works for you, in this moment.
Meditation is about finding safety in your practice and safety in your body—that’s what will allow you to feel deep peace. Let your meditation practice become one of self-empowerment; you get to decide what feels good and allows you to stay present without becoming overwhelmed. Maybe the solution isn’t pushing harder—it’s meeting yourself where you are and reimagining what meditation can look like for you. How fun that you get to have total creative freedom with this practice! And it gets to be uniquely yours.
By embracing meditation as a flexible, personalized practice, you can transform it from a source of stress to a tool for healing and empowerment.
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