Meditation. The word alone can make one feel somewhat intimidated. Perhaps you’ve seen pictures of people sitting motionless for hours, appearing impossibly serene, and thought “That’s not for me.” Alternatively, perhaps you’ve tried meditation before and become annoyed when your mind wouldn’t calm down. Guess what? You’re not alone; and you don’t have to be perfect at meditation to gain from it.
Everyone can meditate; it’s especially effective for those healing from childhood complex trauma. It’s not about halting your thoughts, or achieving some magical state. It’s about learning to pause, inhale, and be right here with yourself. Even if you just have five minutes a day, meditation can have a profound impact. Let’s explore what meditation is, why it’s beneficial, and how you can get started.
What Is Meditation, Really?
Fundamentally, meditation is a practice of paying attention. It’s about turning your attention within and noticing, without judgment, your thoughts, feelings, and body. Consider it as equivalent to removing the clutter off a busy desk, therefore generating some more mental space.
Actually, meditation’s not about “clearing your mind,” or “not thinking.” A key function of the mind is to think, so it’s quite natural for it to wander. The aim is to simply observe when it wanders and gently return it to your focal point—again and again. Oddly enough, there’s magic in this simple process.
Why Meditate? (Especially for Trauma Recovery)
If you’ve gone through childhood complex trauma, you could feel as though your body and mind are constantly on alert. One can find help from meditation. Here’s how:
- Calms your nervous system: Meditation helps you to move from “fight or flight” mode into a state of relaxation, therefore calming your nervous system.
- Builds emotional resilience: Learning to observe your thoughts and feelings without reacting helps you to more naturally manage them.
- Reconnects you to your body: Trauma sometimes results in a disconnect between mind and body. Meditation lets you reconstruct that bridge.
- Creates a sense of safety: Over time, meditation can help you become more anchored and present in your own being.
Common Misconceptions About Meditation
Let’s break some common myths about meditation that might be holding you back:
- “I’m bad at meditating; I can’t stop my thoughts.” Nope! The aim is to observe your thoughts without allowing them to run amok, rather than to stop them.
- “I don’t have time to meditate.” One can cultivate change with even two minutes a day of focused breathing.
- “I have to sit on the floor crossed-legged.” Again, not true. Whatever suits you, whether seated on a chair, lying down, or even standing.
Three Basic Meditation Strategies to Try
Ready to give it a go? Here are three beginner-friendly techniques you can try today:
Abdominal Breathing Meditation (2–5 minutes)
- Either comfortably sit or lie down. Put one hand on your abdomen, below your navel.
- Breathe slowly, deeply to where your hand is; allow your belly rise as you inhale and then fall as you exhale.
- Concentrate on your hand’s movement, up and down. Should your attention drift, calmly bring it back to your breath.
Counting the Breath (5 minutes)
- Sit somewhere peaceful. Close your eyes and inhale deeply and out again.
- Quietly count “one” on your next exhale. On the next, tally “two.” Keep going on each exhale up to ten; then, start over with one.
- Don’t worry if you lose track. Just start once again from one.
Body Scan Meditation (10 minutes)
- Either lie down or sit comfortably. Close your eyes.
- Beginning with your toes, pay close attention to how they feel. Are they tight? Relaxed? Cool? Warm?
- Move your attention slowly up your body—feet, legs, hips, all the way to your head—noticing sensations as you progress.
Tips on Getting Started with Your Practice
One needn’t find meditation difficult. These ideas help to keep things simple:
- Start small: Two to five minutes every day will be plenty to start off.
- Be consistent: Try meditating every day at the same time, say in the morning or right before bed.
- Find a safe environment: Pick a peaceful place, free from interruption, where you feel comfortable.
- Treat yourself gently: It’s okay if your mind wanders, or you skip a day. Your practice needn’t be perfect; it’s not a performance.
Meditation and Trauma: Things to Keep in Mind
Sometimes meditation brings up challenging feelings for trauma survivors. That’s natural, but you should treat it with care:
- Go slow: Try standing or walking meditation, or start with shorter sessions, if sitting motionless seems overwhelming.
- Use guided meditations: Calm or Insight Timer meditation apps offer gentle, encouraging guidance.
- Take breaks as needed: It’s alright to stop if anything seems too intense. Your first concern is your health.
Ready to Start?
One basic yet powerful instrument for self-discovery and healing is meditation. You don’t have to spend hours and you don’t have to do it perfectly either. Start right where you are, with what you have. Try one of the aforementioned approaches and note how it feels.
Remember, each time you sit down to meditate you’re moving toward healing. And that’s reason for celebration.