Coming Home to Ourselves: How Contemplative Practices Support Trauma Recovery

Trauma has a way of pulling us away from ourselves—away from the present moment, away from our bodies, and away from the sense of safety that helps us feel whole. It can fragment time, distort how we see ourselves, and leave us navigating life in survival mode.

But there is hope. There are practices that don’t rush or pressure us, but instead offer a gentle invitation to return to ourselves—at our own pace, with care.

Contemplative practices like mindfulness, breathwork, gentle movement, meditation, and compassionate self-inquiry offer more than tools—they offer pathways that are complimentary to trauma healing. These practices don’t ask us to “move on” or “get over it.” Instead, they meet us where we are, offering presence, space, and kindness.

“Come back to your breath. Come back to your body. Come back to now.”

— Tara Brach

The Science of Stillness

A growing body of research now supports what many trauma survivors know instinctively: gentle presence, practiced consistently, can support nervous system regulation and emotional resilience. Consider:

• A study of over 1,200 trauma-exposed U.S. veterans found that mindfulness helped reduce symptoms of PTSD, substance use, and suicidal ideation by increasing present-moment awareness and emotional regulation.

• Among women who survived childhood sexual abuse, an 8-week MBSR program led to sustained reductions in depression and anxiety—even 2.5 years later.

• Mindfulness-based interventions that work with the polyvagal system have been shown to increase vagal tone and parasympathetic activity, supporting a physiological sense of safety.

• A pilot randomized controlled trial on Transcendental Meditation found that veterans practicing TM experienced significant reductions in PTSD symptoms, with 50% no longer meeting diagnostic criteria after 12 weeks.

These findings echo a simple truth: we can learn to come back to ourselves—not all at once, but moment by moment.

When Silence Doesn’t Feel Safe

Stillness and silence are often associated with healing—but for some trauma survivors, silence may carry painful memories. Emotional withdrawal, abandonment, or “the silent treatment” can make traditional silent meditation feel unsafe, or even re-traumatizing.

This is why trauma-sensitive practice is so essential.

Alternatives like guided meditation—with a warm, steady voice—can provide comfort and grounding. Sound healing, breath-based movement, or expressive journaling can offer contemplative depth without requiring silence or solitude. These practices remind us that there are many ways to return to ourselves—and none of them need to feel lonely.

Reclaiming the Present

Trauma often tethers us to the past. But contemplative practice offers us a way to gently return to the present. Even one mindful breath—taken with intention—can be a moment of reconnection.

With time, we can begin to safely inhabit our bodies again. To trust our inner rhythms. To make space for what has been long unattended.

Contemplative practice is not limited to sitting in stillness. In fact, for many, movement or creativity may feel like a more accessible doorway into presence.

Contemplative moments can look like:

• Pausing to notice your breath while washing dishes

• Walking slowly through nature while listening to the rhythm of your steps

• Journaling from a place of curiosity, not correction

• Noticing the sensation of warm water during a shower

• Drawing or creating with intention—not to produce, but to feel

These moments, while simple, speak to the nervous system in profound ways. They can shift us out of fight-or-flight and into states of rest, regulation, and connection. Over time, these small acts of presence, along with somatic therapy, can help restore a sense of safety in our bodies—a core need in trauma healing.

Where Somatic and Contemplative Healing Meet

For those exploring Somatic Experiencing® (SE) or other body-based trauma therapies, contemplative practices can offer a gentle and supportive complement.

SE works with the body’s natural rhythm—helping to release stored survival energy and restore regulation. Contemplative practices like breathwork, mindfulness, or creative expression deepen this work by cultivating the awareness and presence needed to stay with sensation in safe, manageable ways.

Both approaches trust the body’s wisdom. Both invite us to move slowly, with curiosity and care. And together, they can help us build a felt sense of safety, connection, and wholeness— moment by moment.

Community Matters: Honoring Spaces of Support

Healing is tender work. And while personal practices are powerful, community can offer the steadiness we sometimes need to keep going.  

Organizations like Introspective Spaces create compassionate, contemplative spaces where healthcare professionals can come together and reconnect with themselves and their sense of purpose.

And TM for Women offers personalized instruction in Transcendental Meditation, tailored specifically for women and girls. Their approach fosters inner peace and resilience, providing a supportive practice that empowers women to navigate life's challenges with greater clarity and calm.

These kinds of communities remind us that rest, reflection, and support are not indulgences. They are essential.

A Path, Not a Prescription

Contemplative practices are not meant to replace trauma therapy—but they can be gentle companions on the healing journey.

Whether it’s listening to a guided meditation before sleep, journaling with curiosity instead of judgment, or simply pausing to breathe—these small practices can become sacred threads that help you weave yourself back into wholeness.

There’s no single right way to begin. There’s only your way—and you deserve to follow it with gentleness and care.

The invitation is simple: Find what feels like home in your body. And return to it, again and again, with love.

🌿 Resources for the Journey

• Insight Timer – Free guided meditations, soundscapes, and talks from trauma-informed teachers.

• The Center for Mindful Self-Compassion – Evidence-based practices to support kindness toward yourself, especially during healing.

• Introspective Spaces – Programs and circles supporting humans in healthcare through contemplative, heart-centered practice.

• TM for Women – Personalized TM instruction for women, with CE/CME options for nurses (U.S.) and social workers (NY)