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Mindfulness Practices Helpful for Trauma Healing
mindfulness word written on wood block. mindfulness text on table, concept.

Written byTracy Long

February 13, 2024

Here are some mindfulness practices that can be helpful for trauma:


  • Body scan meditation:

Start by bringing your attention to different parts of your body, from head to toe, noticing any sensations or areas of tension. This practice can help you develop a deeper connection with your body and increase body awareness.

  • Mindful breathing:

Focus on your breath, observing the inhalation and exhalation without judgment or trying to change it. This practice can help calm the nervous system and bring you into the present moment.

  • Grounding techniques:

Engage your senses to bring yourself back to the present. For example, you can notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

  • Loving-kindness meditation:

Send thoughts of kindness and compassion to yourself and others, including those who may have caused you harm. This practice can help cultivate self-compassion and foster forgiveness.

  • Mindful movement:

Engage in gentle forms of movement like yoga, tai chi, or walking meditation. Pay attention to the physical sensations and movements of your body as you engage in these activities.

  • RAIN technique:

Recognize, Allow, Investigate, and Nurture. This approach involves acknowledging difficult emotions and sensations, accepting them without judgment, exploring them with curiosity, and offering yourself compassion.

Remember, it’s important to approach these practices with patience and self-compassion. If trauma has deeply affected you, it’s recommended to work with a trained therapist or mindfulness teacher who specializes in trauma.

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