Practicing Mindfulness After Trauma

Learning to Healthily Respond and Process Some of Life’s Hardest Moments

Mindfulness is a mental state achieved by focusing on the present moment while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations. It is widely believed that mindfulness can help to reduce stress, improve well-being, and provide insight into life’s challenges. But things can become more complicated when a history of trauma is involved. 

Trauma is an intensely stressful event that leaves a person feeling helpless and overwhelmed. The trauma-related stress response can overwhelm our capacity to practice formal mindful meditations. Stress hormones such as adrenaline and cortisol make it challenging to concentrate or stay in the present moment. The fear and anxiety caused by traumatic memories can further disrupt a person’s ability to focus, stay current, and be embodied. 

Fortunately, there are ways to develop mindfulness despite the presence of trauma. One helpful strategy is to practice mindful breathing exercises. Like focusing on the breath, allowing yourself to take deep, slow breaths helps bring conscious awareness back to the present moment. Additionally, mindful movement exercises include slowly swaying from one foot to the other while breathing mindfully and practicing a non-judgemental attitude. 

With time and effort, it is possible to use mindfulness to manage the impacts of trauma. Once a person can relax and be present in the moment, they can return to a sense of safety. Mindfulness can transform how a person views themselves, their environment, and the painful experiences of the past.