Meditation and PTSD: how to stay present when you feel triggered

Photo by Austin Neill ~Unsplash

Photo by Austin Neill ~Unsplash

“Meditation is just gently coming back again and again to what's right here.”
― Pema Chödrön

Average Reading Time: 10-15 minutes

What happens if “coming back to what’s right here” is filled with painful memories and strong feelings like sadness or despair?

If you experienced past trauma it might feel overwhelming or uncomfortable when you sit for meditation. Traumatic memories can resurface in the present moment. You might try to numb strong feelings that come up by pushing them away or avoiding them altogether. In mindfulness meditation we tune into our thoughts, feelings and body sensations. It’s important for you to know some common symptoms of post-traumatic stress disorder (PTSD) and how that can impact your meditation practice. Meditation is possible with the right guidance and support. 

What is PTSD?

PTSD is a post trauma condition that can cause symptoms like flashbacks and intrusive thoughts. It can feel like the frightening event is happening all over again. You might feel strong emotions and intense body sensations like anger, hyper-alertness, sadness, tension and tightness. Sitting with these feelings can be very difficult. I’ve worked with clients who found it hard to sit in silence while trying to focus on their breath and body. They’ve described feeling pain and tightness. Many find it difficult to close their eyes. However, you can make adjustments to your meditation practice that will allow you to “gently come back” to presence. Many survivors of trauma I’ve worked with report trying to avoid reminders of the past. Certain body sensations, smells, sights and sounds might trigger painful memories for you. It’s important to be aware of what those triggers are and come up with a plan for what to do if you experience them. 

Mindfulness meditation can help you become aware of your triggers and work through them in a healthy way.

Avoidance tends to maintain PTSD symptoms. If you work with a guide such as a trauma informed therapist or meditation teacher, you can practice coming back to presence. Over time you’ll start to feel more comfortable as you experience the benefits of meditation. While meditation can be an important part of your healing, please keep in mind that a trained clinician can help you create a treatment plan to meet your individual needs. If your symptoms are impacting your day to day life and relationships, consider seeking help from a qualified professional. 

You can also seek guidance from a trauma informed and trained meditation teacher. For example, Tara Brach, a renowned psychologist and founder of Insight Meditation Community of Washington, teaches various strategies for working with the body’s fight, flight or freeze response, which remains activated with PTSD. With the right guidance and support you can safely incorporate a healing meditation practice that works for you. 

Below are 7 strategies that you can try in your meditation practice to feel safe and stay present.

Hope you find these helpful!  

1. Make sure you are in a space that feels safe and comfortable. 

  • It’s important to create a safe space where you can put your guard down and release tension. This is a space that is your sanctuary. It’s a place where you feel protected and can feel physically and emotionally safe and secure. Create a space where you can practice meditation that feels welcoming and comfortable for you. 

2. Create a self-soothing toolkit. 

  • Create a portable toolkit that’s filled with your favorite items to soothe your five senses: sight, sound, smell, taste, and body sensations. Here are some ideas: 

    • Sights and Sounds: CD’s, DVD’s and books that are comforting, inspirational or funny. 

    • Taste: Healthy snacks and even some treats like your favorite candy or chocolate. It’s okay to treat yourself once in a while!

    • Smell: Scented candles, essential oils, or the smell of your favorite meal cooking. Think about smells that bring up pleasant memories. Sometimes certain scents can be triggering so it’s important to be aware of what your triggers are. 

    • Sensations: Some people find a weighted blanket to be comforting. If you don’t have a weighted blanket you can use another item that allows you to experience feeling supported in some way. Pull out your favorite sweater, robe, cozy pj’s or a soft blanket. If you’re doing a bedtime meditation or visualization you can try using an eye pillow. Try different items to see what works best for you. 

3. Practice physical grounding first. 

  • Sometimes focusing on inner experiences like thoughts and feelings can feel overwhelming. PTSD can trigger racing thoughts, images such as flashbacks, and body memories that can feel frightening and uncomfortable. Grounding helps your mind remember that you are not in the past. You can practice physical grounding using some of these techniques: 

    • If your eyes are closed, open your eyes. Look around the room and remind  yourself you are safe. 

    • Grab an item or two from your self-soothing toolkit and bring your focus back to your experience in the here and now. 

    • Sometimes breathing can be triggering. However, it can help to make your exhale longer than your inhale. When we panic we experience shortness of breath and start to hyperventilate. You can try breathing out of a straw or use the classic paper bag inhale/exhale method. This will help you slow down your breathing and notify your nervous system that you are safe. Visualize your breath rolling in and out like the ocean waves, smooth and rhythmic. 

    • Apply slight pressure like squeezing a stress ball or planting your feet firmly on the ground. Notice the sensation of feeling supported by the floor beneath you. You can rub your hands together or give yourself a hug. Try placing your hand on your heart and repeat to yourself, “I am safe. I am here. I am loved.” 

    • For more strategies click here 

4. Start with 5 minutes. 

Ease into the practice. Stop when you need a break. Feel free to take mindful pauses as needed. There is no one or perfect way to practice meditation. There are many types of practices and there is no one size fits all approach. Some meditation practices are secular while others include a spiritual or religious component. For example, Insight Meditation Society is a non-profit organization in Massachusetts for the study of Buddhism rooted in the Theravada tradition. I attended a silent weekend retreat there 8 years ago and wrote about my experience on Positively Positive if you’re interested in reading about it. 

5. Consider moving meditations.

Moving meditations such as yoga, tai chi, or qigong have shown promising results for managing stress, anxiety and other trauma reactions. More people are now using these ancient forms of wellness to cope with daily stresses and improve their overall wellbeing. Again, there is no one size fits all approach so it’s important to try different techniques in order to find what works best for you. For more information about yoga, you can read this article with frequently asked questions.  Also, here’s a 5-minute video with renowned trauma specialist Dr. van der Kolk discussing the impact of trauma on the body and how yoga can help. 

6. Consult with your physician or a trauma-informed healthcare provider if you notice increasing symptoms including unsafe thoughts or behaviors.

  • Contact the suicide prevention hotline if you are having thoughts, plans or attempts to harm yourself or someone else seriously or go to your nearest emergency room in the case of a life threatening emergency. 

  • Here’s a list of various treatments for PTSD and other helpful info from NAMI (National Alliance on Mental Illness). When searching for a therapist it’s important to inquire if they have experience treating trauma and what specialized training they have. Psychology Today includes a find a therapist tool where you can search for a licensed provider in your geographic location. Many insurances are now covering Telehealth sessions with a licensed healthcare provider and waiving co-insurance and copays during the COVID-19 pandemic. You can contact your insurance to find out your coverage and benefits. They can also give you a list of in-network providers. 

7. Check out these Mental Health Resources and Book Recommendations: 

Best wishes to you in your mindfulness and healing journey.

Remember, you are never alone. 

About the Author

Sofia Reddy is a licensed clinical social worker in Massachusetts, USA, with 16 years of experience in adult mental health and wellness. She’s also an Adjunct Assistant Professor with the University of Southern California where she has been instructing online graduate social work students since 2012. Sofia started a part-time private practice in 2020 focused on therapy to help manage anxiety, depression and other stress reactions. She also provides wellness coaching focused on mindful-self care to prevent compassion fatigue and burnout. For more information visit her site or schedule a free Telehealth consultation here. 

Disclaimer: The above content and links are provided for informational purposes only and do not replace the advice of a healthcare professional. Always consult with your healthcare provider regarding questions about your health. Additionally, information shared in this article does not constitute an endorsement or an approval by Sofia Reddy of any of the products, services or opinions of the organization or individual listed. Please contact the external site if you have questions regarding its content. 

Daily Mindfulness, Editor's Picks, Stress ManagementSofia Reddymindfulness, trauma informed, meditation, trauma sensitive meditation, meditation and PTSD, grounding practicesComment