How to Use Meditation to Treat PTSD

Scientists say that meditation can improve blood pressure, diminish insomnia and keep the mind sharp.

When you are triggered and began reliving your trauma, having an established meditation practice is wonderful tool. One of the greatest benefits of meditation is learning to "quiet the mind," which can be especially difficult when fear strikes. This is why meditation can be such an important practice.

There are many different ways to meditate. We are going to use a visualization that will come in helpful when you start to panic.

Difficulty: Moderately Easy

Instructions

1. Find time to meditate everyday, such as when you first wake up in the morning or right before bedtime.

2. If you are a beginner, you will want to start slow. If you live with someone, let them know you will need 5-10 minutes to yourself A gentle reminder, such as a sign, isn't a bad idea either.

3. Prepare your space. If you choose, light incense, candles and put on some soft music. Dim the lights. While this is not necessary, having a ritual associated with your daily meditation help prepare your mind for what's to come.

4. Minding your posture, sit on a chair or cushion. Keep your spine straight and head tilted slightly forward. If you can, try to maintain a half-smile on your face.

5. Close your eyes and breathe in deeply through your nose, filling your belly with air. As you breathe in, let go of any tension you have in your muscles. Take ten slow deep breaths.

6. Imagine that you are walking down a flight of steps, with a door at the bottom. Each time you take a breath, you descend one step.

7. As you come to the bottom of the steps, you try to open the door and realize its locked. You look down at your chest and notice that you are wearing a key around your neck.

8. Using the key, you unlock the door and step inside. You are in your favorite place. When you are here, nothing bothers you and you feel powerful, safe and protected.

9. You sit here for as long as you feel comfortable. When you are ready, you walk back out the door and lock the door behind you, making sure the key is safely around your neck.

10. As you ascend the ten steps home, you notice that a calm has washed over you. You take one step per breath as you climb, opening your eyes when you get to one.

11. Give yourself a couple of minutes to stretch and slowly readjust yourself to your surroundings. Hang on to the feeling of calm you have acquired, always remembering that you carry the key to unlock that door anytime you like.

Tips & Warnings

• As a beginner, it will be difficult to keep your mind from wandering. Don't get frustrated. Just start again. Everyone's mind wanders. The important part is to keep at it.
• Even if you can't "see" what you're imagining, keep at it. It takes time to develop these skills.
• You may want to tape this meditation and listen to it so you don't have to read it every time.
• Use a shorter version of this meditation when you are triggered. You may want to change the number of steps or have the door sitting wide open when you arrive. Do whatever feels comfortable.
• Don't give up! Go gentle on yourself.
• Do not try to force yourself to stop thinking. This will only make you think more. When you realize you are lost in thought, simply start counting again and bring your focus back to your breath.
• Don't give up if you get off-track! Just start back as soon as you remember.

[sharoni]

on 6/1/2008 Thanks for your openness. I actually have been studying meditation long before I was diagnosed and adapted a meditation that is used quite frequently to work with my triggers.

[ChristinaEllis]

on 5/31/2008 Having been diagnosed with PTSD I can attest to needing regularity, a safe haven and the ability to redirect ones mind. A close associate of PTSD are panic attacks. Recognizing triggers is essential to mental stability and meditation is an ideal tool for healing and long-term maintenance. Thank you for your gentle article.