Meditation is often romanticized as a serene, effortless practice—but let’s be honest: it can be incredibly challenging. Have you ever tried sitting still with your thoughts, observing your breath, attempting to quiet the mind? If you haven’t, here’s a simple exercise to give you a glimpse into the experience.
Before you begin, note that mindfulness isn’t suitable for everyone. If the idea unsettles you, honour that feeling. You are not required to push through discomfort—your well-being takes precedence.
A Gentle Introduction to Mindfulness
Set a timer for three minutes. Now, bring your attention to your breath—inhale, exhale—without attempting to alter its rhythm. Notice the sensation of air entering your lungs, how your chest rises and falls, the subtle sound of your breath escaping. The challenge? Try to keep your focus anchored there.
But if you’re anything like most people, the moment that timer starts, your mind will explode with reminders: the pile of laundry waiting at home, the dinner plans you need to cancel, the grocery item you forgot to buy.
Suddenly, your brain becomes a relentless task manager, flooding you with every unfinished responsibility.
The Misconception of a “Silent Mind”
Many believe meditation means achieving a completely blank mind, void of thoughts. This, however, is a misconception. The goal isn’t to banish all thoughts but to become aware of them without letting them dictate your emotional state.
Mindfulness isn’t about rigidly suppressing distractions—it’s about recognizing them with curiosity rather than frustration. When your mind inevitably wanders, acknowledge it with gentleness: “Ah, there’s a thought. That’s okay. Back to my breath… inhale, exhale.”
The Paradox of Mindfulness for Trauma Survivors
Mindfulness is often touted as a tool for reducing stress and anxiety, but ironically, for those who have endured trauma, the practice itself can sometimes trigger distress. Bringing heightened awareness to one’s internal world can unintentionally stir up painful memories, sensations, or emotions connected to past experiences.
For this reason, mindfulness must be approached with care. Not all techniques work for everyone, and that’s perfectly okay.
A Softer Approach: Trauma-Informed Mindfulness
Despite its challenges, mindfulness can help individuals regain control over their thoughts when practiced with sensitivity. By developing awareness of what we focus on, we create an opportunity to redirect our attention before being swept away by distressing emotions.
Trauma-informed mindfulness prioritizes grounding techniques that emphasize safety, comfort, and presence. Rather than focusing solely on internal sensations, it incorporates external awareness, using gentle, sensory-based practices to stay anchored in the present moment. These exercises can be short, simple, and even enjoyable.
A Mindful Eating Exercise
Try this: Choose a small, comforting snack—perhaps a piece of chocolate, a juicy grape, or a warm cup of tea. Find a cozy, safe space to sit. Before eating, take a deep breath. Observe the texture, scent, and light hitting its surface. When you take a bite, notice the layers of flavour—sweet, tangy, bitter, salty. How does it feel against your tongue? How many bites does it take to finish?
Your mind will inevitably drift—no need to scold yourself when it does. Notice it: “Ah, my thoughts wandered. That’s alright.” Gently return to the experience, grounding yourself in the sensory details.
Other Gentle Mindfulness Practices
Mindfulness doesn’t have to involve sitting in silence with your thoughts. Here are some alternative ways to cultivate awareness:
Listen to a familiar song—but with fresh ears. Try to pick out an instrument or lyric you’ve never noticed before.
Engage with textures—walk around your space and notice how different surfaces feel under your fingertips. Which is the roughest? The softest?
Take a mindful walk—count your steps and observe how long it takes before your mind drifts. No judgment, just awareness.
Stretch with intention—feel how your muscles lengthen and sync your breath with each movement.
Observe colour—look around you. Which shades stand out? Which ones blend seamlessly into the background?
The Power of Awareness
With patience and practice, mindfulness can become a tool for reclaiming control over your thoughts. It won’t erase difficult emotions, but it can help you recognize them as thoughts, not unshakable truths. Doing so offers a gentler, more compassionate relationship with your mind. If you need further support dealing with trauma, learn more about our trauma therapy and how to book a free consultation.
