"I resisted meditation for a long time. It felt like something other people did — people who had it more together than me, who could sit still without their brain screaming at them. What I eventually learned is that the screaming brain is exactly the point. You sit with it. You watch it. And slowly, over time, it gets quieter. Not silent. Just quieter."
Meditation
"You don't have to clear your mind. You just have to notice it."
Meditation is one of the most misunderstood tools in the healing toolkit. Most people think it means sitting in silence with a perfectly empty mind — and when thoughts inevitably show up, they assume they're doing it wrong. They're not. Meditation isn't about stopping your thoughts. It's about learning to observe them without being pulled under by them. For trauma survivors, that distinction is everything.
Research consistently shows that regular meditation reduces cortisol levels, improves emotional regulation, decreases symptoms of anxiety and depression, and physically changes the structure of the brain over time — thickening the prefrontal cortex (the part responsible for decision-making and emotional control) and shrinking the amygdala (the brain's alarm system). For survivors whose nervous systems have been running on high alert for years, meditation is one of the most effective ways to begin retraining that response.
Start small. Even five minutes a day produces measurable results over time.
Types of Meditation
Mindfulness Meditation
The most widely studied and accessible form. You focus on the present moment — often the breath — and when your mind wanders (it will), you gently bring it back without judgment. This is the foundation most other forms are built on.
Best for: beginners, anxiety, racing thoughts, general stress
Body Scan Meditation
A slow, deliberate movement of attention through the body from head to toe — noticing sensations without trying to change them. Particularly powerful for trauma survivors because it rebuilds the connection between mind and body that trauma can sever.
Best for: dissociation, numbness, body awareness, sleep
Loving Kindness Meditation (Metta)
A practice of directing warmth and compassion — first toward yourself, then outward to others. For survivors who struggle with self-worth or self-blame, this one can be surprisingly difficult and surprisingly healing.
Best for: self-compassion, shame, isolation, inner child work
Breath Awareness Meditation
Similar to mindfulness but with the breath as the sole anchor. Simpler and more focused than general mindfulness — good for people who find open awareness overwhelming.
Best for: beginners, panic, grounding, overwhelm
Guided Meditation
A teacher or recording leads you through the practice — you simply follow along. Removes the pressure of knowing what to do and is the most accessible entry point for most people.
Best for: complete beginners, anxiety, sleep, trauma-informed work
Guided Chakra Meditation
Chakra meditation is rooted in ancient Indian yogic tradition and works with the seven main energy centres of the body — known as chakras — each associated with different physical, emotional, and psychological states. While the concept is spiritual in origin, many trauma therapists and somatic practitioners now incorporate chakra-based work because of how naturally it maps onto the body and because it gives people a framework for understanding where they hold tension, shutdown, or dysregulation.
Best for: somatic healing, body awareness, spiritual connection, energy work, survivors drawn to holistic approaches, later stages of the healing journey
Transcendental Meditation (TM)
A mantra-based practice done twice daily for twenty minutes. Requires instruction from a certified teacher. One of the most extensively researched forms — particularly effective for PTSD symptoms.
Best for: advanced practitioners, PTSD, deep stress reduction
Yoga Nidra
Sometimes called yogic sleep — a guided practice that brings you to the edge of sleep while remaining conscious. Deeply restorative and increasingly used in trauma recovery settings.
Best for: exhaustion, chronic stress, sleep disorders, trauma recovery
Somatic Meditation
A body-centred approach that combines awareness of physical sensation with meditative attention. Particularly aligned with trauma-informed therapy and often used alongside EMDR and somatic experiencing.
Best for: trauma survivors, body-based healing, advanced practice
How to Meditate — Beginner to Advanced
Beginner — weeks 1 to 4
Start with just five minutes a day. Sit comfortably — you don't need to sit cross-legged on the floor, a chair works perfectly. Close your eyes or soften your gaze downward. Breathe normally and simply notice your breath moving in and out. When a thought appears — and it will — notice it without judgment and gently return your attention to your breath. That returning is the practice. Do this every day, same time if possible.
Recommended: Insight Timer app — free guided meditations from 5 to 10 minutes. Search "beginner mindfulness."
Intermediate — months 2 to 6
Extend to 10 to 20 minutes. Begin exploring body scan meditation and loving kindness practice alongside your breath work. Start sitting without a guide some days. Notice patterns — what time of day works best, what position, what environment. Try a 30-day guided meditation series on Insight Timer or Calm.
Recommended: Try the MBSR (Mindfulness Based Stress Reduction) free online course — developed at the University of Massachusetts and widely regarded as the gold standard beginner-to-intermediate program.
Advanced — 6 months and beyond
Extend sessions to 20 to 45 minutes. Explore yoga nidra and somatic meditation. Consider a silent retreat — even a one-day local retreat can deepen your practice significantly. Begin working with a meditation teacher if accessible. Integrate meditation with your therapy work — many EMDR therapists use meditative states as part of session preparation.
Recommended: The Work of Byron Katie, Reginald Ray's somatic meditation texts, and the Waking Up app by Sam Harris for a more secular, neuroscience-informed approach.