Healing Trauma Meditation

We can often hold onto past trauma until it feels like a natural part of us. But, all too often, past trauma can come back to cause issues in the present. This gentle meditation helps dissolve the stuck emotions and memories with positive reinforcement, gentle suggestions. and relaxation. Use daily for three weeks for maximum benefits

Transcript

Welcome to this guided meditation for healing trauma.

I'll be guiding you through a journey of healing,

Expanding,

And softening the parts of you that feel deep wounds.

In order to recover from your trauma,

You need to do exactly what you're doing.

Allowing space and time for healing.

By taking part in this meditation,

You're supporting your healing journey.

It's important to feel into the space that you're in now,

And feel the emotions that you're feeling.

So gently closing your eyes,

And connecting with your breath.

I invite you to find a quiet space for this meditation.

These moments are for you.

It's your gift to yourself.

Wherever you are,

Allow yourself to be comfortable.

As we begin,

Take three deep breaths in.

Good.

Let's breathe in for the count of three.

Hold for three.

And now release for three.

Breathe in.

Two.

Three.

Hold.

Two.

Three.

Release.

Two.

Three.

Good.

With each breath that you gift your body,

You're breathing in relaxation.

Gift your body with a deep breath in and out.

Allow that breath to bring relaxation into your body,

And out your arms,

Wrists,

And fingers.

Imagine breathing out through the top of your head.

Be aware of any tension you may have,

Any thoughts or mental chatter,

And know that you can return to them in a clearer,

More present space when our time is done.

You only have to say,

Silence now.

Silence now.

Feel yourself relax into this time.

Feel your breath move within you,

Expanding and releasing.

Allowing a feeling of calm to pass through you.

You're now ready to begin the journey of healing,

Forgiving and letting go.

And breathe.

Stay with your breath.

Becoming aware of the emotions we hold within us,

This is the start to healing.

Recognizing what is,

Allows truth to be seen,

Felt,

And released.

This meditation will help you overcome the harmful effects of trauma.

This time together will allow space for a more open understanding of self.

Allowing for more self-control of how you carry the trauma within.

You are safe here.

Be open to the experience of this meditation.

There may be parts that don't feel comfortable or may seem overwhelming.

That's okay.

There is no right way to healing.

Take what you need.

You are in control of your experience and can do as much of it or as little of it as you wish.

No matter what kind of trauma you may have gone through,

What is most clear and true is that your trauma involves an incapacity to stop something terrible.

So,

Breathe.

Truth can be difficult.

Trauma can take away your feeling of being able to protect yourself or make good choices.

This is all an uncovering in the mind that needs to happen for healing.

Your trauma hasn't anything to do with your personal power.

Breathe that in.

You are powerful.

You make excellent decisions.

You can trust yourself to take care of you.

Breathing now.

Breathing in.

Holding.

And exhaling.

As you breathe,

Open yourself to releasing beliefs and feelings of helplessness.

Right now.

Release.

Breathing in your power and breathing out any feelings of helplessness.

You can release this through healing,

Even if at times it feels like you can't escape the weight of the awfulness from the trauma.

Trauma takes our ability to control a situation away in that moment.

You may still carry that feeling with you now.

So,

Breathe.

You have the power to make things happen.

You can make wonderful things happen in your life with your own free will and self-empowerment.

You can do this from the darkest places,

One step at a time.

Show yourself proof.

Remind yourself now of moments where you made great decisions.

Where you trusted yourself and things worked out.

Yes.

This can be hard to start with.

Start small.

Do you remember ordering a perfect meal out of all the choices on a menu?

Did you give someone a gift that they just loved?

Proof of your ability to make empowered decisions.

Remember those moments.

Until you reach a place where you can feel there isn't anything that you can't do.

This is healing.

This is reclaiming your power.

Yes.

Breathe.

Breathe your wonder,

Your goodness in.

Breathe your power.

And send it through your entire body.

Feel that breath moving out your arms and down your legs.

Feel that power now.

You are strength.

You are kindness.

This has always been within you and is inside of you now.

Breathing in.

Holding.

And now exhaling.

It's also possible that the trauma you experienced created a feeling of fear within you.

A fear that you may not always realize is there.

Perhaps you've even got comfortable from living with this fear present.

This may manifest in your confidence or in your ability to speak your truth or show what some may call assertiveness.

Your best self is within you.

Your best self has always been there even through the trauma.

It is time to remember who you are in your fullness.

Breathing in.

Holding.

Breathing out.

You are strong and so capable.

You can handle any challenges that arise in your life.

Make this part of you right now.

You are greater than your past.

Let's repeat that.

You are greater than your past.

Bigger than anything that's happened to you.

You are not your trauma.

You are not your trauma.

You are so much more.

Breathe in.

Holding.

Breathe out.

You have the power to awaken again into your fullness and shape your future to be as bright and healthy as you desire.

To remove the life in fear and awaken your life rooted in your personal power.

You have the ability to make things happen.

Yes,

You do.

Reawaken the feeling of what it's like to make things happen.

Release any fear of whatever might come next.

Good.

Notice the relaxed position you're in.

Close your eyes and become aware of your breathing.

Consciously beginning to slow your breathing.

Deepening your inhalations.

And allowing every bit of air out as you exhale.

Breathing in through the nose.

Two.

Three.

Four.

Hold.

Two.

Three.

Four.

Release.

Two.

Three.

Four.

Slowly.

Easily.

Deep breaths like this.

Thank you.

Now as you continue to breathe.

Bring your awareness to your feet.

Feel your feet as they rest.

Allow your feet to feel heavy in your mind.

Allow your feet to relax.

Notice how all the muscles in your feet seem to soften as you suggest this.

Bring your attention up to your legs.

Feel your legs under you supporting you in the place that you're in.

Allow your legs to become heavy.

Allow your legs to relax and soften.

Tell yourself,

My legs are relaxed.

Move your attention up to your hips,

Your torso,

Your chest and your shoulders.

Tell all your muscles to lengthen and relax.

Feel the tension in those places melt away.

Now move your attention to your fingers and your hands.

Gently wiggle your fingers.

Feel them become heavier as they seem to melt.

Let all the tension in your hands drain out.

Feel your fingers and hands softening.

Bring your attention to your neck.

Tell all of the tension in your neck to melt away.

Feel your neck muscles relax and soften.

Breathing in,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Breathe out,

Two,

Three,

Four.

Bring your awareness to your face and head.

Gently move your jaw around.

Feel the muscles in your face start to relax.

Notice that you can slightly open your jaw as the tension there is released.

Feel yourself soften and let go all the tension your body is holding.

Now in this relaxed space,

Reflect on a time in your life when you felt really good about having attained a goal.

What goal do you feel really proud of?

What choices and actions did you take?

What were some of the little things that led up to it?

Consider how you've added value in situations or to other people.

Reflect on some things that you get done over the course of a day.

Bring to mind ways that you influenced others or played a leadership role,

Perhaps in the family,

A friendship or in a business.

Bring mindfulness to some of the positive choices you've made,

All the empowering experiences that lead to a greater feeling of accomplishment.

I wonder if you can open to this feeling and let it fill you.

Achievement,

Accomplishment,

Being influential.

Allow this feeling to fill you up,

Filling your mind,

Your heart and your body.

You have so much power within you.

You are competent.

You are effective.

And you continue to be competent and effective.

Bring in mindfulness to any other feelings that arise like dignity,

Self-respect,

A wonderful sense of possibility.

If you happen to feel any resistance to this feeling of being worthy right now,

That's okay.

This is completely normal.

You are rewiring your brain and sitting in truth after living in the shadow of fear.

Keep coming back to this practice and over time these truths will be your way of living.

Gently guide your mind back to remembering some of the good feelings when negative feelings slip in.

Remember something that you're really proud of doing.

Feel this sense of accomplishment sink into you.

And remember that you can tap into this feeling any time you remember it.

You can also sense what it will be like to accomplish more.

As you open yourself to this wholeness,

You feel satisfied with meeting your goals that contribute to your wellbeing.

Let a feeling of ease and peace spread through your body and mind now.

You may feel vulnerable or fragile in this awakening of your whole self.

Imagine a nurturing person who is holding you as a child,

Reassuring you that you will reach your goals.

That you are special and powerful.

And you can get things done and make a difference.

Yes,

Allow the feeling of being nurtured to fill you up.

Thank you for your courage.

You are remembering who you really are.

You are seeing clearly now,

In this space,

What has always been true.

You are now ready to unleash it.

You are working through the feelings of entrapment,

Immobilization and helplessness that came into your spirit because of a trauma you experienced.

The trauma is not who you are and does not define your future or present path.

You know this.

You feel this deeply now.

Carry this time together with you throughout the day and when you notice old ways taking control,

Remember a time when you felt accomplished or successful at having done something.

Make note of all the little things that you do each day.

Things that make a difference to yourself and the people around you.

Thank you for sharing this time together.

In a few moments you may open your eyes.

Begin to gently stretch your body back.

Back into the day.

Gently stretching the arms.

Gently stretching the legs and the back.

Taking a deeper awakening breath in and out.

And open your eyes.

Living the life you were born to live.

Reviews

Used this particular meditation since a terrible collision in November of 2022. A third party is 100% responsible. I erased trauma from fire engine sirens and removed my anxiety around traffic with Andrew's meditation. Regained my power.

Following open chest heart surgery last Monday now home and feeling very broken and in need of the reminders of previous good times awoken by this meditation. Thank you Andrew this will be a very important tool for me in the next few months of recovery that I need to go through.

Very helpful. I will use this regularly to heal. Thank you so much for this!

That was really good - just what I needed. Thank you

I cant thank you enough for showing me how to process my trauma. You show me the beacon of hope. I'll see you here tomorrow.

Beautiful meditation and very supportive. Thank you 💖

Thank you loved this. I’m a meditation teacher who after a car accident last week is struggling to meditate: this was wonderful. Your voice and accent were very comforting. The messages helped. Thank you friend 🙏❤️

This is perfect! I feel as if every single thing he says validates some thing I am feeling or experiencing. His voice and manner of speaking are just right.
I will be playing this on repeat.

Thank you, that was very empowering and calming at the same time. I will be revisiting. I like that there was no inner child stuff which can be triggering, and it was more about feeling confident and positive in the now.

Thank you, Andrew. I find your recodings really helpful.

I wish that I had of listened to this sooner. It is so much more than the title suggests!

Wonderfully said. Very supportive. Very relaxing. And reminding us we are not our trauma. Thank you Andrew for this very important meditation. 🙏🏻❤️

Thank you soo much for making this. Its so helpful.

I am processing through grief and the loss of my father. Thank you for an amazing meditation that acknowledged my pain and left me feeling empowered to keep moving forward!

Some very nice thoughts in there... Good job and thank you 🙏

Just beautiful thank you! A great way to start my day!

Helpful for middle of night, dealing with blindsided angst.

This is good work to do, I’ll be returning to it. Thank you, Andrew💕

Thank you gorgeous man for offering this them. Deeply grateful. Miss you and Circles xx

Thanks for the fortifying messages in this meditation.