Meditation and Emotional Healing: How Can It Help You Forget Your Past Trauma?

Introduction 

Studies have consistently shown that trauma causes disruption to the body’s stress systems, causing the body to stay in fight-or-flight mode long after the traumatic experience has ended. 

Even though trauma may endure in a person over a long period, it is achievable to recover from that encounter. Bessel A. van der Kolk, in his influential book The Body Keeps the Score, discussed the importance of re-establishing a connection with bodily sensations and reintegrating the mind to initiate the process of healing from trauma. 

Meditation is a practice that enables people to relax, reestablish a connection with their body, and observe their thoughts and emotions.  

The American Psychology Association (APA) describes this long-standing tradition as deep and prolonged reflections to attain concentrated attention or a different state of awareness, leading to self-discovery and understanding of the world.  

It has proven to be an effective component of trauma recovery programs due to its capacity to calm the body’s stress reaction. 

How Can Meditation Heal Trauma? 

Meditation assists in widening the gap between our thoughts and emotions, and our perception of self. By meditating, we discover that our thoughts and emotions do not define us, and not all of them are accurate or worthy of a response.  

Through practice, we can utilize these same principles when dealing with the effects of our trauma. By approaching mind and body trauma expressions with curiosity and compassion, we release ourselves from automatic reactivity and suffering linked to trauma. 

But here’s the thing. 

Meditation, indeed, has the potential to heal trauma and make us feel better again. Nonetheless, I would also say that the path to emotional improvement isn’t easy at all.  

The body holds on to traumatic energy until it is acknowledged with love and then released. Meditation can help with this task, but it is not a universal solution.  

If the meditation eyes open process creates agitation instead of calmness, it’s not really a failure on a personal level or on the practice itself. There are numerous styles and forms of meditation, with some being more suitable for dealing with trauma. 

1: Opt for Professional Guidance 

Meditation helps people stay in touch with their bodies, while trauma can cause a feeling of insecurity in one’s own body. So, it is crucial to seek advice while engaging in meditation for trauma. If medication is taken incorrectly, it can worsen dysregulation.  

If face-to-face assistance is unavailable, people can check out trustworthy mental health apps featuring guided meditations. 

2: Don’t Go Out of Your Window of Tolerance 

All of us possess a personal window of tolerance, which is a range of arousal levels that allows us to function effectively. People who have gone through trauma may have a restricted ability for self-reflection or awareness of their body, until overwhelming discomfort occurs.  

Awareness of trauma in mindfulness usually involves identifying when you’re extending your capacity to handle stress and understanding how to securely find stability once more. 

3: Meditate in Safer Locations 

At times, even a fundamental instruction like ‘shut your eyes’ can cause a trauma survivor to feel uncomfortable. Meditation provides a secure environment to confront intense thoughts and emotions, yet doing so in an uneasy physical setting can cancel out its advantages.  

Locations that trigger feelings of unsafety can range from crowded areas, outdoor spaces, school campuses, medical facilities, or any location tied to our past trauma. 

4: Practice Self-Compassion and Patience 

Meditation takes time to heal trauma and does not follow a straightforward path where each session becomes simpler.  

While we can heal from trauma, it is deeply rooted in our bodies and minds, and requires time for recovery. Practicing patience and self-compassion in meditation is important and applying these qualities throughout the healing process. 

5: Witness Your Flashbacks 

One important aspect of trauma is that it isn’t just recalled, it is experienced again. The bodies of individuals respond as though the flashbacks were occurring in real time.  

Expanding the ability to observe emotions and thoughts in a meditative manner to include flashbacks can offer a new perspective on this encounter.  

People can observe the flashbacks without experiencing them again. This would enable them to manage their emotions and comfort themselves. 

6: Stay Vigilant if You’re Experiencing Any Discomfort 

People who have gone through trauma may have a reduced ability to participate in self-reflection and body-awareness exercises at first.  

Meditation will uncover discomfort as people reconnect with their bodies and emotions.  

Paying attention to this discomfort is crucial, so make sure to take a break and center yourself if it becomes too much. 

7: Create a Space for Yourself 

Meditating in environments that do not provide a completely safe feeling can be ineffective as they can activate the fight-or-flight reaction. Establishing a secure external environment for meditation is important for developing a feeling of internal security.  

Lowering external stimuli can help your body to unwind and is ideal for meditation. 

The Final Say! 

Meditation is a great technique for helping us tap into the peaceful, steady mental state that is always accessible, no matter what our past or current circumstances may be.  

Nonetheless, if you have experienced trauma in the past, meditation may be most effective when included in a comprehensive, integrative healing approach under the guidance of a trauma-informed specialist. 

Rose Ruck