##### 🦮 How to Make Mindfulness Trauma-Sensitive The overwhelming majority of [[🕯️ Meditation 🧘]] apps and resources have little-to-nothing to say about trauma or the [[💡 Emotional Dysregulation|emotional dysregulation]] liable to arise during [[🕯️ Mindfulness]] practice. We can make adjustments that help us stay in or get back to our [[💡 Window of Tolerance|Window of Tolerance]], which can help us learn to handle our [[💡 Trigger|triggers]] in safety. Not everyone is ready for this, and that's okay. [[🔑 Go at your pace|🔑 Go at your Parts’ pace]] and know these tools are here when you feel ready to try again — there is no rush. ###### Managing Distress 1. Practice somewhere you feel safe, like a [[🛠 Sacred Space]]. 2. [[🔑 The breath is not a neutral place of focus for everyone]], so choose a [[💡 Meditation Anchor]] that feels good to you. 3. Establish a [[🛠 Pendulation Anchor]] and practice [[🕯️ Pendulation]] and [[🕯️ Titration]]. 4. [[🕯️ Resourcing]] 5. You can adjust your posture to help with [[🕯️ Grounding]], or have [[🛠 Anchors]] nearby 6. You can open your eyes and take some [[💨 Elongated Exhalation]]s until you feel centered again, checking in with your [[💡 Parts|Parts]], and letting them know you’re still here and will keep them safe. 7. Remember the [[🛠 Pendulation Toolkit]]. > [!fail] Still struggling? > If we're still unable to stay within our window of tolerance after making these adjustments, we listen to our [[⭐️ Body]]. If our body sends signals of distress or discomfort or if we hear our [[💡 Parts|Parts]] are overwhelmed or continually pulling us into [[🛡️ Dissociation]], we stop the practice and move to [[🕯️ Self-Regulation]] and/or [[⭐️ Self-Care]]. [[🔑 Go at your pace]]. > > Mindfulness is only one of many [[🕯️ Meditation 🧘]] practices and there is enormous benefit to be had from practicing any one of them — we can try mindfulness again when we feel up to it or after we've learned to meet with our [[💡 Parts|Parts]]. We maintain our [[💡 Growth Mindset|Growth Mindset]] and remember: [[🔑 there is no such thing as failure]]. > > Alternatively we could try the [[🛠 Ideal Parent Figure Protocol]] or [[🧘 See, Hear, Feel Out]]. ###### Related - [[🛠 Pendulation Toolkit]] - [[☀️ Compassion]] - [[🧘 🎧 Richard Schwartz - IFS Daily Practice - Unblending and Embodying]] [^1]: [[📖 The Truth about Mindfulness and Trauma - How to Mitigate Risks and Promote Healing for Trauma Survivors]]