Meditating with PTSD

Meditation is both physically and mentally beneficial; it lowers blood pressure and heart rate, increases concentration, reduces memory loss, and improves your brain’s ability to create new neural pathways. However, for those struggling with trauma, meditation can be intimidating.

Studies show meditation can reduce symptoms of Post-Traumatic Stress Disorder, but it can also bring up flashbacks and emotional flooding. Many people with PTSD rely on avoiding the present moment and body awareness to cope with their symptoms, so stepping into awareness can be too much too quickly. Fortunately, there are many ways to personalize meditation to better suit those with trauma.

If you believe meditation may be triggering for you, create a self-care plan before beginning. What are the signs that you are beginning to feel overwhelmed? What helps you calm down when you are overwhelmed or triggered? Who can you contact for support? Write down the answers to these questions so they are easily accessible.

When you are ready to start meditating, feel free to do whatever works for you. Sitting with your eyes closed and focusing on your breath can be triggering for many people with PTSD. Standing, lying down, or moving are all valid postures for meditation. If focusing on the breath is difficult for you, try another anchor such as a mantra, listening to your surroundings, or noticing an area of your body that feels comfortable or neutral to you such as your hands or feet.

Yoga is an evidence-based treatment for trauma and a form of meditation. Yoga can be practiced alone or with an instructor, but be sure to find an instructor who is trauma-informed. When practicing yoga for recovery from trauma, go at your own pace and keep your self-care plan in mind. If a certain pose is triggering for you, don’t force yourself to practice it. You can build towards an emotionally difficult pose the same way you can build towards a physically difficult pose; by practicing similar, but easier poses or by doing the pose for short, manageable periods.

Most importantly, focus on having compassion and love for yourself when striving toward

healing and growth. It’s easy to become frustrated when learning something new, especially if your progress is slower than you’d like. However, shaming your progress is counterproductive. Instead, do your best to appreciate the effort you’re investing in yourself. You’re working on healing, and you deserve to be proud of that!