A Trauma-Sensitive Mindfulness Practice

This gentle trauma-sensitive mindfulness practice offers supportive present moment anchors to help steady attention and reconnect with the body with greater safety and choice.
Rooted in MBSR principles and informed by trauma-sensitive mindfulness approaches, this practice invites you to work with breath, sound, sensation, visual anchors, and grounding through the body in a flexible and compassionate way.
Rather than forcing attention, you are encouraged to notice what feels supportive and available moment to moment.
This practice may be especially supportive for people experiencing stress, overwhelm, emotional exhaustion, anxiety, nervous system activation, or difficulty settling the mind.
Led by Lynne Protain, Registered Psychotherapist, Certified Mindfulness and MBSR Teacher.

Transcript

And now. . . Coming to a sitting posture. Feet flat on the ground. Sitting upright. Supporting the cell. If this is available for you. And simply supporting your body. As needed. Finding the place. Where the head is balanced over the shoulders. Shoulders over the sits bones. And perhaps experimenting with shifting the body forward. And bye. Side to side. Finding that centered spot. And then coming to stillness. Now. Simply dropping your attention into any anchor points. That may be available for you right now. This may be the breath. Or maybe perhaps the soles of the feet. Maybe sounds that you hear. Maybe even sights that you see in front of you or around you. Or maybe the breath in the nostrils. The anchor might even be outside of yourself. Like sounds in your environment. Familiar sight around you. A tree. The clouds. Something. Outside of you. Allowing your attention to come to rest at the anchor of your choice. Holding the attention here as best as you can. Allowing yourself to become aware of its qualities. Investigating them as sensations. Being curious. Being present. Knowing that the mind is always active. So when you notice the attention is no longer on your anchor, Simply and gently noting what's on the mind. Thoughts? Planning. Maybe you've been worried. And gently but firmly. Returning attention to the anchor of your choice. Maybe the breath in the nostrils. Maybe the breath in the belly. The soles of the feet. Maybe sounds or sights. There is nothing wrong if the mind is wandering. It's simply what minds do. Every time you notice you are back in awareness and choosing to turn attention to the anchor. In this way. You are steadying the mind. For the next minute or so. Practicing mindfulness. We will attend to the present moment anchor of your choice. Noticing where the attention is. If it is not where you wish it to be on the anchor. Gently returning attention to this point as best as you can. And if your posture has collapsed in any way. Reestablishing the posture. Attending to the present moment anchor of your choice. And now. Moving the body in any way that feels right to you right now. Maybe a gentle movement. Maybe a few breaths. Self-touch. Hand to the heart. Maybe a hug. That you give to yourself. Giving yourself a moment. Of care. And now. Listening. To the entirety of the sound of the bell. Until it ends. Which signals the end of this anchor practice.