When someone experiences a traumatic event, it often consumes their mind for years after. Our body’s normal fight or flight response can seem to disappear over time in a lot of traumatic situations, leaving most people numb and unable to react to what happened. Because of this, it’s significantly more difficult to heal from and process trauma. 


Mindfulness is an important practice when you’re healing from trauma because it’s centered around non-judgemental internal processing, something that’s normally very difficult to do when you’re focused on a traumatic event. 


Although trauma can lead to self-blame and guilt, there is a healing process that can take place that will allow you to begin to move forward with your life! Mindfulness can play a big role in starting this process, and I’ve outlined some mindfulness practices that I recommend as you begin this journey to healing. 

Forgiveness of Self 

Mindfulness allows us to practice approaching ourselves with open arms and a nonjudgmental heart. The more mindfulness meditation we practice, the more connectivity we have to healing. When you’re working on forgiving yourself, take 5-10 minutes a day to speak affirmations and words of life to yourself. 


Some phrases you can try are: 

  • “God says I am enough, for I was created in His image.”
  • “I am capable of finding healing” 
  • “I forgive myself for anything that’s happened and God will strengthen me through this” 
  • “I will speak kindly to myself and others” 
  • “I can’t control what I can’t control” 
  • “We are never alone in our struggles, God is always there.” 


By spending time reciting positive affirmations to yourself, you’ll find your mind floating back to those phrases throughout the day. Start with a short mindfulness practice, you don’t want to overwhelm yourself and trigger anything from previous trauma. Just focus on taking a few minutes to start your day with self love and positivity. 

Breathing Practices 

A great mindfulness practice to begin to heal from any trauma or PTS or PTSD is by becoming aware of the way your body responds to situations and where the trauma may be stored in the body. In order to do this, you need to be willing to take it slow, as to not overwhelm yourself. Breathing practices are a great way of focusing on your body and healing. 


In order to start this process, you want to be in a quiet room where you feel comfortable and safe. You can choose to sit up or lay down, either would work. For breathing exercises, start with breathing in for six seconds, holding it for six seconds, and then breathing out for six seconds. You can repeat this as many times as you see fit. As you practice your mindful breathing, focus on what areas of your body are hurting or more sore than others, and picture the new breath you’re inhaling is focused on those areas. Again, pace yourself. Only do what your mind and body can handle. 


Focusing on breathing allows you to sit quietly and practice mindfulness without diving too deep into your trauma. This practice is something you can do at any location, any time of the day. It’s a great tool that you can implement into any aspect of your day and find some relief. 

Gentle Yoga 

Yoga is a great way to find some peace in your everyday life. Much like breathing exercises, yoga will help you find relaxation and pinpoint the areas of your body that are hosting your trauma. Finding an easy 10-15 minute gentle yoga practice can be a great way to start your day and calm your mind.


Once that 10-15 minutes of yoga becomes a regular routine, try going up to 30-45 minutes. During your practice, try focusing on the parts of your body that feel off and breathe through it. This is a great way to continue gently healing your mind and body. Yoga promotes mindful thinking and gives you a quiet, relaxing way to calm your mind and body so you can focus on the positive distractions in your life. 


Meditation is what people typically think of when they hear mindfulness. Meditation is a great way of quieting your mind so that you can focus on your healing. However, be cautious with your meditative practice as it can often reveal past trauma and that can be very hard to deal with, without a professional assisting you. Our brains create connections to past trauma, and meditation can bring those connections to light. That’s why it’s important to know that you can always seek out a professional if you’re struggling with meditative practices.


If possible, start with short guided meditations. There’s a great selection of mindfulness apps available for download that can guide you through easy, high level meditation before you dive deeper into trauma-revealing meditation. The purpose of meditation practice is to stay present. Focus on starting with that. Although it can be difficult, just be present in the moment and speak words of life to yourself! 


“In the same way, the Spirit helps us in our weakness. We do not know what we ought to pray for, but the Spirit Himself intercedes for us through wordless groans.” Romans 8:26 

Healing from trauma is a process that often requires a variety of different practices. These are all great ways to start healing, but if you’re feeling stuck, it’s good to consult with a professional to help you move forward in the healing process. If you want to learn more and how to begin to process trauma you may be experiencing, reach out to me! Although we never “get over” trauma, there are ways for you to find healing and create a new normal and experience happiness in your life once again. God promises He will be with you through it all. He is with us on the top of the mountain, and He is with us in the lowest pit of the valley, that’s why we are able to find peace once again! If you are struggling to find your way to a new normal and cope with the trauma in your life, you don’t have to be alone. We can walk this path together and create a new map to a happy and healthy mindset.