The Benefits of Meditation for Childhood Trauma Survivors
The daily practice of meditation helps reduce PTSD symptoms
I wake up feeling anxious and because I do, I have a morning mental health routine. I start with tapping, also known as emotional freedom technique. I then spend 10 minutes observing my breath. It is a form of meditation that requires concentration. It also requires patience.
The way I observe my breath is a mixture of mindfulness-based meditation, contemplative prayer, and tapping. I pray the Jesus prayer: Jesus, Son of God, have mercy on me. After praying it, I observe my breath for 15 counts. I think “one” for the in-breath and “out” for the out-breath. I do that 15 times, and then do it for each line of the prayer. I repeat the practice two more times. While praying the prayer, and each line of it, I tap on acupressure points.
Why does it require patience? My mind wanders as I observe my breath. I find I have to continually bring my awareness back to my breath. I have what Buddhists term a monkey mind. And it is okay. I have learned to accept my monkey mind.
Observing my breath every morning for a set amount of time allows me to observe my mind. It also allows me to learn how to let thoughts go. As I find thoughts coming to mind, I let them go. Doing this for 10 minutes every day makes it easier to let negative thoughts about myself go as they come to mind throughout the day.
The many benefits of meditation for childhood trauma survivors
Mindfulness-based meditation has many benefits for childhood trauma survivors. A meta-analysis of studies found mindfulness instruction “may mitigate the negative effects of stress and trauma related to adverse childhood exposures, improving short- and long-term outcomes, and potentially reducing poor health outcomes in adulthood.” Another meta-analysis found that mindfulness-based intervention reduced PTSD symptoms.
Other studies show that meditation is beneficial for trauma survivors:
- A study on mindfulness practice interventions found them to have positive outcomes for adult childhood trauma survivors.
- A systematic review of studies on mindfulness-based approaches in treating PTSD found improvement of symptoms.
- A study on the effects of mindfulness-based intervention for young adult survivors of childhood trauma found that it improved self-compassion and psychological health.
Getting started with a meditation practice
There are different forms of meditation, including different forms of mindfulness-based meditation. Try different types until you find one that works for you. You can take free courses on meditation at the happiness.com website to learn more about the various types of meditation.
Some apps can help you begin and continue a meditation practice:
- Insight Timer contains many guided meditations and teachings on meditation.
- Reflect is a Christian mindfulness meditation app.
- UCLA Mindful offers basic guided mindfulness meditation.
Once you find what works for you, commit to practicing it every morning. It is the daily practice of meditation that rewires the brain and reduces the symptoms of PTSD that affect so many childhood trauma survivors.
