Written by Logan
In the constant bustle of Los Angeles, practicing mindfulness—the art of focused attention—can seem impossible. But it may be more attainable than you may think, as our recent post “Mindfulness Moments” demonstrates.
This post provides a resource for social workers, therapists, and others on trauma-informed mindfulness. It includes a list of places to practice meditation here in Los Angeles, so you or your clients might deepen practice while making local friends.
What is Trauma-Informed Mindfulness?
Mindfulness is the state of practicing meditation “off-the-cushion.” One can be mindful doing any activity. Meditation is the formal practice of checking in with yourself.
While many already know the scientifically validated benefits of mindfulness, or that it’s been a popular practice for 2,500 years, it’s important these teachings are delivered with trauma in mind.
It is increasingly common for people who have experienced trauma, for example, to react differently to the suggestion to “sit with” challenging emotions.
Trauma-informed mindfulness recognizes the widespread impact of trauma and empowers practitioners to do what’s best for them. After all, the point is not to be perfect, but to practice bringing your focus back to the present moment.
Specifically, therapists, social workers, and others in helping professions who teach mindfulness can create trauma-informed spaces by
1) using invitational language (“I invite you to close your eyes”),
2) offering all postures (sitting, standing, walking, lying down are all core practices), and
3) telling people they can move as they need (as opposed to just sitting still).
Contrasted against other methods that encourage “staying with” challenging emotions, this style of delivery guides meditators to do what’s right for them in the moment, even if it means stopping meditation.
How Does Meditation and Mindfulness Help?
Meditation and mindfulness reduce feelings of depression and anxiety1, increase wellbeing2 and deepen compassionate relationships3. Both help one become more embodied and attuned with their somatic experience.
At the same time, as meditation teacher Tara Brach often jokes, meditation will make you feel better. You will feel your anger, your depression, your shame better.
Trauma-Informed mindfulness allows you, or your client, to observe habits and skillfully respond, rather than out of habit.
When anger arises, it doesn’t need to be overwhelming. As one practices with small irritations, like when your son forgets to unload the dishwasher again, one grows more confident and capable of responding better with bigger ones.
And “feeling better” means there are more moments of joy, ease, and goodwill to notice.
There is no pressure, no posture you need, no bells, whistles, or gongs. Just allowing yourself to be curious can remind you that you are worth your own wonder.
What Community Mindfulness Looks Like
Safe community spaces can magnify these benefits. Community, or “sangha” in some mindfulness circles, helps people build social connections while externalizing their struggles, realizing they’re not as alone as they thought.
If you’ve never been to a group meditation, a common format looks like this:
1) A 30-minute formal practice,
2) A 15-30 minute talk (tips on how to reap the benefits of mindfulness in daily life, like how to practice patience, see shame as a guardian, or allow anger to pass),
3) Community Question and Response.
Trauma-informed mindfulness allows those in helping professions to tap their clients’ confidence, and practitioners become their own friend.
Resources and locations
- Monthly BIPOC meditation in DTLA led by JoAnna Hardy of the Meditation Coalition (next date: April 7th, 11:00-12:30 at Elysian/Clockshop, 2806 Clearwater St., Los Angeles)
- Mary Stancavage of the Meditation Coalition runs online groups on Thursdays and Saturdays (Saturdays are specifically for beginner meditators)
- Insight LA (several different formats available)
- UCLA’s Mindful Awareness Research Center offers monthly Zoom meditation sessions
- David Treleaven’s book Trauma-Sensitive Mindfulness has been highly influential in mindfulness spaces and is strongly recommended.
For more information on trauma and healing please visit our resources on our website. To participate in discussions about trauma and social justice, please attend our TILA chats from 6 pm-7 pm on the second Monday of every month.
- Stefan, S., & Hofmann, S. (2019). Integrating Metta Into CBT: How Loving Kindness and Compassion Meditation Can Enhance CBT for Treating Anxiety and Depression. Clinical Psychology in Europe. https://doi.org/10.32872/cpe.v1i3.32941
- Frewen, P., Rogers, N., Flodrowski, L., & Lanius, R. (2015). Mindfulness and Metta-based Trauma Therapy (MMTT): Initial Development and Proof-of-Concept of an Internet Resource. Mindfulness, 6, 1322 – 1334. https://doi.org/10.1007/s12671-015-0402-y
- Hofmann, S., Grossman, P., & Hinton, D. (2011). Loving-kindness and compassion meditation: potential for psychological interventions. Clinical psychology review, 31 7, 1126-32 . https://doi.org/10.1016/j.cpr.2011.07.003