What is trauma and how it affects the body: Trauma is an emotional response to a deeply distressing or disturbing event. It can manifest itself in physical responses such as increased heart rate, shallow breathing, sweating, and trembling. When one is exposed to trauma, the body’s fight-or-flight response is activated. This causes stress hormones to be released which taxes and floods the system. This overload on the system can lead to long-term health issues if left unresolved. When left with acute stress or PTSD, trauma can result in depression, anxiety, substance abuse, and a host of other mental health issues.
Trauma does not cause only psychological injury, but it changes the physiological structures of the brain. The neuroplasticity of the brain is a phenomenon that allows it to change and adapt over time through environmental exposure. So if one is exposed to a traumatic event the brain registers the response in a fight, flight, freeze, or fawn mode and the brain acts as a warning signal to the person it has impacted. The physiological effect can then show up as negative physical experiences, such as anxiety and depression. In an attempt to make sense of and resolve the uncomfortable response, the person may cope by going over and over the experience in their mind, looking for a resolution. Even though the person is trying to free themselves from the impact event the repetitive thinking may be keeping the individual unintentionally stuck, and the body then responds accordingly to not feeling safe and being dysregulated emotionally. ,
The healing power of Meditation: Meditation can be a powerful tool for coping with the symptoms of trauma and healing from its effects. Meditation is a practice that helps to bring awareness to the present moment, by focusing on your breath or repeating a mantra or visualization. This type of mindful awareness helps to create space between the body’s reactions and our thought patterns, allowing us to observe them without judgment. Meditation also helps to reduce stress hormones in the body while increasing endorphins which act as natural painkillers, helping you to relax. With regular practice of meditation, you can learn that you are not your negative thoughts and emotions. You can learn how to free yourself from the compulsive reactivity of trauma-related suffering by bringing in an alternative approach of compassion and curiosity to traumatic experiences. The space you create offers seeing alternative responses to calm the body, mind, and soul. With this in mind, the body can be positively changed if given the right tools and resources.
Meditation has been scientifically proven to provide relief from traumatic experiences. Studies show that regular practice leads to increased resilience, reduced stress levels, and improved overall mental health. Meditation has also been linked to improved concentration and cognitive functioning which can help those struggling with trauma better regulate their emotions. Meditation can reduce physical symptoms of trauma such as headaches, chest tightness, muscle tension, and sleeplessness.
Start with a simple Mediation practice: Meditation is easy to learn and requires no prior knowledge or experience. Choose a comfortable room and be comfortably seated in an upright position that allows you to stay still and focused on your breath. As you are sitting quietly, focus your attention on your breath. As you breathe in from the nostrils, notice any discomforts and/or comforts that you are experiencing in your body. Just notice that you are not altering the discomforts or your breath. You are embracing it for what it is. Take a moment to notice how your body feels on the outside. Gently elongate the breath slowly filling up the upper chest, the lung area, and the abdominal area of the body, to full capacity. Hold for a few seconds, then, gently exhale and slowly breathe out from the nostrils to full capacity as you deflate the breath. As thoughts come into your mind simply acknowledge them without judgment, then return to the present moment of your breath. You may also want to try repeating positive affirmations such as “I am safe” or “I can heal from this experience”. Meditation is a practice, so allow yourself some grace during the process and remember that it will get easier with time and repetition.
Allow yourself to stay within your limit of tolerance when you begin. Everyone has a window of tolerance to work with. People who have trauma experiences may have a shorter tolerance capacity in the beginning. This does not make your response wrong. Simply allow yourself to be where you are and start small. You may only tolerate 5 minutes. Stay with that range for a few weeks and slowly increase your meditation time.
Mediation won't heal you overnight. It may offer a small portion of time, in the beginning, to give your mind and body a reprieve to rejuvenate and restore some needed energy, as the body and the mind are deeply ingrained with the trauma from the past. The willingness to stay with a committed practice will be fruitful to help the mind, body, and soul rewrite the calm positive responses that you desire. Meditation can foster your resilience, and increase mindfulness, and self-compassion which can ultimately lead to greater healing and well-being in your life. So give it a try and nourish your resilience. You are worth it.
