Mini-Meditation - Soothe Anxiety & Ease Trauma Response

Trauma is an emotional response to a distressing event or events that overwhelms an individual’s ability to cope. It can stem from a single incident or repeated stress, affecting one’s mental and emotional well-being.

Healing from trauma may involve therapy and practices like meditation, which help manage and soothe the long-term effects.

This meditation harnesses the power of the breath and mindful visualization to soothe anxiety and gently ease the responses triggered by past trauma, promoting emotional regulation and resilience. Join me in embracing calm and understanding through these mindful moments, as we guide our minds and bodies toward peace.

Transcript

Gently close your eyes or soften your gaze.

Begin to take deep,

Slow breaths,

Drawing in a sense of calm and exhaling any tension.

Place one hand over your heart and one hand on your abdomen.

Feel the gentle rise and fall of your chest and stomach with each breath.

Notice the warmth of your hands and the comforting pressure they provide.

As you breathe,

Silently affirm,

Each breath roots me deeper in the present.

I am grounded and secure.

Visualize a gentle rainfall in a lush forest,

Each drop a note in a symphony of renewal and growth.

With every raindrop that touches you,

Imagine a wave of comfort flowing through your body.

Each drop brings nourishment to places within you that need gentle care.

Acknowledge your resilience,

Like the enduring forest that flourishes after each rainfall.

Notice the clouds parting and the warmth of the sun peeking through the leaves.

When you feel ready,

Slowly bring your attention back to the present moment.

Take a deep breath in and let that go.

Wiggle your toes and gently tap your feet against the solid ground beneath you.

As you exhale,

Open your eyes,

Carrying with you the warmth of the sun and the resilience of the forest.

Repeating out loud or silently to yourself,

I am safe.