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Hi it's Dora and welcome to Radio Headspace, a quick heads -up that today's episode touches on trauma.
So I recently wrapped up my first cohort of Mindfulness Teacher Training and as I reflect on my seventh year of teaching and fourteenth year of practicing meditation, I'm reminded of the messy yet beautiful journey it's been.
One key focus of my training is teaching students how to support others living with or healing from trauma using mindfulness.
My own meditation journey started with trauma and I vividly remember my first attempt at meditation.
When I closed my eyes and tried focusing on my breath, I was suddenly transported back to a traumatic experience.
My body froze, my breath became shallow, and my stomach was in knots.
At the time, I didn't understand that these physical reactions were triggered by mindfulness itself, as the practice brought me into the present moment.
Now, while a short podcast episode can't cover everything about trauma and mindfulness, today I want to highlight how mindfulness can be both helpful and challenging for those healing from trauma.
Mindfulness and meditation are valuable tools for trauma survivors.
Helping in emotional regulation, body awareness, and the ability to tolerate discomfort.
However, when we pay attention to our thoughts, emotions and sensations, we may become overly focused on trauma -related symptoms. For me, the physical sensations and flashbacks were hard to shift away from, triggering my fight -or -flight response.
And the science supports this.
Trauma survivors often fixate on distressing stimuli during mindfulness, which is the nervous system's protective response, though not always helpful for meditation.
And this is why trauma -sensitive mindfulness is so important.
It acknowledges the impact of trauma, recognizes its symptoms and responds skillfully to avoid retraumatization.
During my first teacher certification, I had the opportunity to intern at a community center in Vancouver's downtown Eastside, an area kind of similar to Los Angeles's Skid Row.
It was a transformative experience that deeply shaped my approach to teaching.
At the time, I was in my fourth year of nursing school.
So I already developed a sensitivity to working with vulnerable populations.
And nursing school were trained to approach everyone with the understanding that trauma is often an unseen part of our lives.
The one assumption to make is you've all experienced some kind of trauma.
I carried this mindset into my meditation teaching, knowing that healing often begins with creating a space that feels safe and accessible.
I was intentional about every detail of the meditation setting.
The lights were on to foster a sense of safety.
I gave the option to sit or lie down and encouraged keeping the eyes open if that felt better.
I made sure to let everyone know that leaving the session at any point was perfectly fine.
There's no pressure in meditation.
Only permission to be as you are.
After one session, I asked participants how they were feeling.
And one woman's words stayed with me.
She shared that she felt good.
A simple yet profound statement, especially given that it was so rare for her to feel that way after meditation.
In that moment, I realized how small adjustments in our approach can create a profound sense of safety and trust, especially for those who have endured trauma.
When it comes to being trauma -informed, the way in which we practice and teach will look different from the conventional way.
Trauma -sensitive mindfulness teaches us to approach healing with deep care, patience and an understanding of the complexities of trauma.
So, here are some key takeaways.
First, it's essential to recognize how trauma affects both the mind and the body.
It often leaves us in the heightened state of alertness, and this awareness allows us to practice mindfulness with more compassion and gentleness, recognizing that it's OK to feel unsettled at times.
Creating a sense of safety and agency in your practice is crucial.
Small adjustments like keeping the lights on, changing your posture or taking breaks can foster a greater sense of control and empowerment in your practice.
I know from experience that at first these changes can feel like you're not doing it right, but there's a certain freedom in letting go of rigid expectations and allowing your practice to flow in a way that honors where you are.
Healing isn't about forcing calm or following a prescribed path.
It's about meeting yourself where you are and honoring your unique experience.
If you're using mindfulness as a tool for healing, remember that it's okay to adapt, pause or step away when needed.
Your well -being is the most important thing.
So, thank you for being here, for caring for yourself, and for taking the steps that feel right for you.
Until next time, be kind and be gentle with yourself.
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