Module 5: Cultivating Presence
As we explore the practice of mindfulness, it's important to acknowledge that many people have experienced trauma, and that this trauma can significantly impact their ability to engage with mindfulness practices. Trauma is any experience that overwhelms a person's capacity to cope. It can result from a single event, or from ongoing exposure to stress and adversity. In particular, people from marginalized communities – including Black, Indigenous, and People of Color, LGBTQ+ individuals, people with disabilities, and those living in poverty – are disproportionately likely to experience trauma related to systemic oppression.
This section offers guidance on how to approach mindfulness in a trauma-informed way, creating a safer and more supportive environment for all practitioners.
Key Principles of Trauma-Informed Mindfulness:
Safety and Choice:
Safety: The foundation of trauma-informed practice is creating a sense of safety, both physical and emotional. This means being mindful of the potential for triggers, offering modifications and alternatives, and emphasizing that it's always okay to stop or modify a practice if it feels uncomfortable.
Choice: Empower users to make choices about how they engage with the practices. Offer different options and encourage them to listen to their bodies and their intuition. Avoid language that is directive or prescriptive.
Example: Instead of saying, "Close your eyes," say, "You can close your eyes gently, or if that's uncomfortable, you can soften your gaze and look down at the floor."
Grounding Techniques:
Purpose: Grounding techniques help bring awareness back to the present moment and regulate the nervous system. They can be particularly helpful for people who experience anxiety, flashbacks, or dissociation.
Examples:
Focusing on the Breath: Paying attention to the physical sensations of breathing.
Body Scan: Bringing awareness to different parts of the body, noticing any sensations without judgment.
Sensory Awareness: Noticing sights, sounds, smells, tastes, and textures in the environment.
Physical Movement: Gently rocking, stretching, or tapping the body.
Using an Anchor: Focusing on a physical object or a mantra to bring awareness back to the present.
Integration: Encourage users to incorporate grounding techniques into their mindfulness practice, and to use them whenever they feel overwhelmed or triggered.
Self-Compassion:
Importance: Trauma can often lead to self-criticism and shame. Self-compassion is essential for healing.
Practice: Encourage users to be kind and understanding towards themselves, especially when difficult emotions arise. Remind them that they are not alone and that their experiences are valid.
Example Phrases: "May I be kind to myself in this moment." "May I accept myself as I am." "May I be patient with myself."
Avoiding Re-traumatization:
Awareness: Be aware that certain mindfulness practices, particularly those that involve intense focus on the body or emotions, can be re-traumatizing for some people.
Modifications: Offer modifications and alternatives to traditional practices. For example:
Instead of a full body scan, focus on a specific part of the body that feels safe (e.g., the hands or feet).
Instead of focusing on the breath, focus on an external object (e.g., a candle flame or a nature sound).
Instead of sitting meditation, try walking meditation or mindful movement.
Permission to Stop: Emphasize that it's always okay to stop a practice if it feels overwhelming or unsafe.
It's important to acknowledge that this project is not a substitute for professional mental health support. If you are struggling with trauma, please seek help from a qualified therapist or counselor.
By approaching mindfulness with sensitivity and awareness, we can create a more inclusive and supportive space for everyone to explore the benefits of presence.