As you heal from trauma, being emotionally and mentally present is not automatic. You can be at the most entertaining event of your life and suddenly find yourself disconnected, lost in your own thoughts, or flooded with fear or sadness. Many of my clients share their frustration at those intrusive thoughts. They tell me that they "want their life back" and, you know what? They deserve to have their life back and so do you. One of the main ways we work toward that is using mindfulness practices.
Trauma robs you of the pleasures of day to day life as your brain tries to process something that previously seemed unimaginable. That does not have to be the end of the story. "Over time, mindfulness meditation practice builds more connections between the areas of the brain, slows down the reactivity, and increases the sense of the body as a whole," explains D.J. Siegel, author of The mindful brain: Reflection and attunement in the cultivation of well-being. Here are a few practices that are proven to impact the quality of your daily life and bring you back to the present.
Meditation
Meditating for three to four minutes a day roots your brain in the present by guiding you to notice your surroundings, feelings, and body sensations. There are many apps out there to help guide you. Here are a few that I love:
Encounter is a meditation practice around a daily scripture. It soothes a frazzled heart by reminding you of God's strength, goodness, and promises for you.
Headspace helps train you as you learn how to meditate and slowly builds your practice. They have specific programs that focus on subjects like anxiety and sleep issues. Oh, and the guy's voice is super relaxing to listen to!
Simple Habit adds "soundscapes" as well as movement videos to help you tune into your body beyond meditation.
Yoga
Yoga has been proven by trauma researchers to reduce the amount of stress hormones in your body. Even if flexibility isn't your forte, taking time to breathe slowly and be aware of your body will make a major impact on your healing. During COVID, many yoga instructors have taken to YouTube to share their teachings. My favorite is Yoga with Adriene.
Nature Awareness
Sometimes mindfulness is as simple as taking a walk and noticing your surroundings. Take a five sense walk and focus on one sense at a time. Note everything you can smell as you breathe deeply. Next, focus on all the noises in that space. Do you hear a car driving by? Birds chirping? Really listen and find each sound. Continue through each of your five senses and then notice the difference in your sense of well-being.
Mindfulness is a small but powerful tool in your healing toolbox. No matter what you've been through, your past does not have to dominate your present. Try out one of these practices and let me know which worked the best for you!
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