Meditation and Mindfulness for Trauma


While most people will experience challenges and hardship in their life, some people experience trauma. We’re beginning to understand trauma better now and have recognized that trauma is actually a physiological process that impacts our psychological and emotional wellbeing. When trauma is suppressed and held in the body, it often leads to mental health issues.

While talk therapy can be helpful for many individuals, it is not always effective for trauma. Trauma can be a complex and deeply ingrained issue that may require specialized treatment to address. In fact, some individuals who have experienced trauma may find that traditional talk therapy is not enough to fully address their symptoms and promote healing.

One reason why talk therapy may be ineffective for trauma is that trauma is stored in the body, not just in the mind. This means that while talking about the trauma can be helpful for gaining insight and understanding, it may not be enough to fully release the trauma from the body. Trauma can lead to physical symptoms and disruptions in the nervous system that may require a somatic approach to fully address.

Another reason why talk therapy may be ineffective for trauma is that trauma can be difficult to talk about. Traumatic experiences can be overwhelming, and individuals may struggle to find the words to express what they have experienced. This can lead to a sense of disconnection and frustration in traditional talk therapy, as the individual may feel that they are not able to fully convey their experiences.

Fortunately, there are a variety of specialized therapies and treatments available for trauma, such as somatic therapy and Emotionally Focused individual Therapy that are helpful for the treatment of trauma. These therapies can help individuals work through trauma in a safe and supportive way, and may involve techniques such as mindfulness, guided imagery, and movement..

Trauma and the Nervous System

Before we dive into how to use somatic meditation and mindfulness for trauma, it’s important to understand what trauma is and how it can affect the body and mind. Trauma is defined as an emotional response to a distressing event, such as abuse, neglect, violence, or a natural disaster. Traumatic events can overwhelm an individual’s ability to cope and can leave them feeling helpless, powerless, and overwhelmed.

Trauma can affect the nervous system, leading to symptoms such as hypervigilance, anxiety, depression, and dissociation. These symptoms can interfere with an individual’s ability to function in daily life and can have a long-lasting impact on their overall well-being.We have begun to understand that trauma exists in our body’s nervous system. When we experience acute or chronic trauma, our nervous system goes into “fight or flight” mode. To treat trauma, we must do so on a physical level by connecting with our bodies and allowing them to process and neutralize those unexpressed defensive fight or flight reactions.

If we do not allow our nervous systems to come back to a calm and neutral state, we are kept in a state of high arousal, and eventually, our nervous system becomes overwhelmed or freezes and shuts down.


How Somatic Meditation Helps Heal Trauma

Meditation and mindfulness have gained a lot of popularity in recent years as more people are discovering their benefits for mental and emotional well-being. These practices have been used for thousands of years in various cultures and traditions, and scientific research has demonstrated their effectiveness in reducing stress, anxiety, depression, and other mental health issues.

Somatic meditation is a form of mindfulness that involves paying attention to physical sensations in the body. It can be particularly helpful for individuals who have experienced trauma as it can provide a way to connect with the body in a safe and supportive way.

Somatic Meditation and Mindfulness help people suffering from the effects of trauma by getting them to become aware of the trauma in their body, without the need to recall the traumatic event(s). Somatic meditation teaches individuals how to release tension from the body, and therefore helps the nervous system release the trapped defensive energy.

Somatic meditation can help individuals become more aware of their physical sensations, such as tension, pain, or discomfort, and develop a greater understanding of how their body responds to stress and trauma. By bringing awareness to these sensations, individuals can learn to regulate their nervous system and develop a greater sense of control over their emotions and thoughts.

Using Somatic Meditation and Mindfulness for Trauma

Here are some tips for using somatic meditation and mindfulness for trauma:

1. Create a Safe and Supportive Environment

Creating a safe and supportive environment is essential when working with trauma. This can involve finding a quiet and comfortable space to meditate, ensuring that you won’t be interrupted, and setting the intention to approach your practice with kindness and compassion.

2. Focus on Sensations in the Body

When practicing somatic meditation, focus on the physical sensations in your body. This can involve paying attention to your breath, noticing any tension or discomfort, and becoming aware of how your body feels overall.

3. Practice Grounding Techniques

Grounding techniques can be helpful for individuals who experience dissociation or other symptoms of trauma. This can involve focusing on a specific object, such as a candle or a piece of jewelry, or using a physical sensation, such as tapping your feet or placing your hands on your thighs, to bring yourself back into the present moment.

4. Practice Self-Compassion

Practicing self-compassion is essential when working with trauma. This involves treating yourself with kindness and understanding, recognizing that healing is a process, and acknowledging that it’s okay to take things slowly.

5. Seek Professional Support

While somatic meditation and mindfulness can be helpful for individuals who have experienced trauma, it’s important to seek professional support as well. Trauma can be complex and may require specialized treatment, such as therapy or counseling, to fully address and heal.

Somatic Therapy for Trauma

Somatic therapy for trauma can be helpful in a variety of ways. By focusing on the body and physical sensations, individuals can develop a greater sense of awareness and control over their nervous system’s response to stress and trauma. This can lead to a reduction in physical symptoms such as chronic pain and gastrointestinal issues, as well as emotional symptoms such as anxiety and depression.

Additionally, somatic therapy can help individuals develop a greater sense of empowerment and agency in their healing journey. By working with the body and physical sensations, individuals can develop a greater sense of trust in their own inner wisdom and capacity for healing.


If you or someone you know has experienced trauma and is seeking support and healing, consider reaching out to Restore Renew Revive Counselling & Couples Therapy. Our qualified therapist offer somatic therapy and other evidence-based approaches to help individuals heal from trauma and develop a greater sense of empowerment and agency in their lives.

To schedule an appointment, call us at 902-702-7722 or visit our website at We are committed to providing a safe and compassionate space for individuals to explore their healing journey and restore a sense of balance and wellbeing.




Marcy is a Clinical Social Worker in Halifax, NS who specializes in helping women who are struggling with anxiety, people pleasing, perfectionism and low self esteem cope more effectively.  She also works with new moms who are experiencing challenges with the transition to parenthood and with people who experience chronic illness.  In addition she specialized in helping couples who are struggling in their relationship to learn to communicate more effectively and rebuild intimacy in their relationships.  If you’d like to book a free 15 minute consultation with Nancy click here. Or call (902) 702-7722 to schedule.

Marcy Daniels MSW, RSW

Pin It on Pinterest

Share This