Living with Complex Post-Traumatic Stress Disorder (CPTSD) can make parenting and relationships feel overwhelming. The lingering effects of childhood trauma often show up in ways we don’t expect—feeling triggered by our child’s emotions, shutting down during conflict, or struggling to stay present. These trauma responses can impact how we connect with our children, our partners, and even ourselves.
But healing is possible. Mindfulness is a powerful tool for rewiring survival-based patterns, soothing the nervous system, and fostering emotional resilience. By integrating mindfulness into your daily life, you can regulate your emotions, break generational cycles, and create a home filled with safety and connection—something you may not have experienced growing up.
What Is Mindfulness? A Gentle Approach for CPTSD Healing
At its core, mindfulness is the practice of present-moment awareness—observing thoughts, emotions, and sensations without judgment (Kabat-Zinn, 1994). It is a skill that can help you feel more grounded and connected, especially if you experience dissociation, emotional overwhelm, or hypervigilance due to past trauma.
For those with CPTSD, mindfulness is not just about meditation—it’s about learning how to feel safe in the present moment without being hijacked by the past (Treleaven, 2018). The key is to approach mindfulness with self-compassion and flexibility, adapting it to what feels right for you.
When I first started practicing mindfulness, I found it incredibly difficult to stay present. My mind would constantly drift to anxious thoughts about the future or painful memories from the past. Sitting still and focusing on my breath felt nearly impossible.
But over time, I discovered that mindfulness isn’t about forcing yourself to focus—it’s about gently guiding your attention back to the present with kindness. The more I practiced, the easier it became to notice the richness of life unfolding around me.
You don’t need to be “good” at mindfulness to benefit from it. All you need is a willingness to return to the present moment, again and again.
7 Mindfulness Practices for CPTSD Recovery
If traditional meditation has felt difficult for you, these seven mindfulness practices offer alternative ways to engage with the present moment. Try them out and see what resonates with you.
1. Trauma-Sensitive Mindfulness Meditation
Mindfulness meditation can be a powerful grounding practice, but it’s important to approach it with trauma awareness (Treleaven, 2018).
🔹 How to practice:
- Find a safe, quiet space where you feel comfortable.
- Sit or lie down in a way that feels supportive for your body.
- Focus on your breath, a calming word, or a gentle sound in your environment.
- If distressing emotions arise, practice self-compassion—it’s okay to take breaks or shift your focus to something soothing, like placing a hand over your heart or holding a grounding object.
For trauma survivors, safety is key in meditation. If sitting still feels activating, explore other mindfulness practices below that engage movement and sensory awareness.
2. Body Scan Meditation for Trauma Healing
Many people with CPTSD experience dissociation or a disconnection from their body. A gentle body scan can help you rebuild a sense of safety and presence in your body (Ogden et al., 2006).
🔹 How to practice:
- Lie down or sit in a comfortable position.
- Slowly bring your awareness to different areas of your body, starting from your toes and moving up to your head.
- If any area feels tense or uncomfortable, imagine sending breath or warmth to that space.
- If an area feels overwhelming, you can skip it or return to your breath.
This practice is about noticing sensations without judgment—if discomfort arises, acknowledge it with kindness and shift your attention as needed.
3. Mindful Walking: A Moving Meditation
For those who struggle with traditional meditation, mindful walking is an excellent alternative. Movement can help regulate the nervous system and release stored tension (Porges, 2011).
🔹 How to practice:
- Walk at a comfortable pace, either indoors or outside in nature.
- Notice how your feet make contact with the ground, how your muscles move, and how the air feels against your skin.
- Engage your senses—observe the colors around you, listen to the sounds in your environment, and feel the rhythm of your steps.
Mindful walking can help calm an overactive nervous system while making mindfulness feel more accessible.
4. Mindful Breathing for Nervous System Regulation
Breathing exercises are one of the most effective ways to shift out of fight, flight, freeze, or fawn responses (Porges, 2011).
🔹 How to practice:
- Choose an anchor point for your attention—your belly rising and falling, the air moving through your nostrils, or the gentle rhythm of your breath.
- Try paced breathing (inhale for 4 seconds, exhale for 6 seconds) to engage the parasympathetic nervous system and signal safety to your body.
- If focusing on the breath feels triggering, you can shift to another anchor—like the feeling of your feet on the ground or a calming sound.
This practice is a powerful tool for emotional regulation and can be done anytime, anywhere.
Integrating Mindfulness into Parenting
As you incorporate these practices into your life, you’ll likely notice an increased ability to remain present and calm with your children. Mindfulness can help you respond to parenting challenges with patience and empathy, breaking the cycle of reactive behaviors rooted in past trauma.
Remember, healing is a journey. By embracing mindfulness, you’re taking meaningful steps toward creating a harmonious and loving environment for both yourself and your family.
Next Steps: Begin Your Healing Journey Today
🔹 Download my Free 5-Day Self-Healing Starter Kit: REWIRE & THRIVE – A Mindful Approach to Self-Healing
🔹 Follow on Instagram for more mindful self-healing tips
………………………………………………….
Recommended Reading for Mindful Healing & CPTSD
📖 The Body Keeps the Score – Dr. Bessel van der Kolk
A groundbreaking book on how trauma is stored in the body and how practices like mindfulness, somatic therapy, and self-awareness can promote deep healing.
📖 Healing the Fragmented Selves of Trauma Survivors – Dr. Janina Fisher
A practical guide to understanding how trauma shapes identity and how mindfulness, self-compassion, and somatic techniques can help integrate past wounds.
📖 Trauma-Sensitive Mindfulness – David A. Treleaven
A must-read for anyone using mindfulness for healing, offering guidance on how to adapt mindfulness practices for those with CPTSD and trauma histories.
