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"I dream of a world where I can lay my vulnerabilities out there, open for everyone, until they are my strengths. I am longing for this."
Harper Steele
If you are feeling suicidal you are NEVER alone... JUST dial 988
If you are feeling suicidal you are NEVER alone... JUST dial 988
Or Click Here for a link to their website and talk/text links or click the logo at left.
Therapy is a MUST
Therapy is a MUST
PTSD is complicated and working with a therapist is PIVOTAL to learning to manage your PTSD and to your overall recovery.
Click here to find a therapist in your area.
This website has SO many AMAZING resources, which are broken down in clear and usable ways, to help you that is safe and inclusive.
This link takes you to the crisis section of a page, which has very important info, but also has more info if you scroll up. There you will find links to finding whatever resource you need.
Basic Info on PTSD
Basic Info on PTSD
This Site is NOT a Replacement for Therapy, Medication or Medical Treatment
This Site is NOT a Replacement for Therapy, Medication or Medical Treatment
Caution with Mindfulness and Quiet Mind with Trauma
Caution with Mindfulness and Quiet Mind with Trauma
The Window of Tolerance
What is the Window of Tolerance?
What is the Window of Tolerance?
Understanding this helps you understand where yours is and when you are outside of it. Being outside of the "window" is "activating" and likely where you will become dysregulated and more reactive; your threat response is engaged.
Learning where yours is and how to identify its boundaries helps you to better manage when you are out of the window, and also helps you make choices accordingly to stay inside that window - or gently stretching that window and expanding the range of what you can tolerate with a therapists support.
This takes you to this graphic below from the National Institute for the Clinical Application of Behavioral Medicine.
Remember you can find a therapist here:
Be Sure You Know if You Have Complex PTSD
Be Sure You Know if You Have Complex PTSD
The CPTSD Foundation.org
NAMI - National Alliance on Mental Illness
The Complex PTSD Workbook
The Complex PTSD Workbook
by Arielle Schwartz, PhD
The Vagus Nerve & Polyvagal Theory
What are the Vagus Nerve and Polyvagal Theory & Why do they Matter to YOU?
Go to the Vagus Nerve and Polyvagal Theory Page for Images, Links and More Information
Review the Keys to Success and the information on the Brain, Polyvagal Theory and other important information which is helpful to living with PTSD
The Foundation
Click each of these to take you to their page for more information and meditations.
Working with Safety
Working to Know Thyself
Working with Connection
Working with Nature
Cortisols, Stress and PTSD
Cortisols, Stress and PTSD
Medication & NeuroMeditation
Medication & NeuroMeditation
Safety and PTSD:
It is the MOST important thing for managing symptoms
Go to the Safety page for more information.
Why the Cave of Safety is Crucial for People Living with PTSD
Why the Cave of Safety is Crucial for People Living with PTSD
The system responds and can return to calm when you send it messages of safety. This meditation is helpful for that, or whenever you need a barrier to the world, a deep sense of safety, unconditional love and support, or when you are doing difficult work. Practicing often can help restore a sense of safety.
Music: Golden Blossom - Tranquil Flute by Buddha’s Lounge on YouTube
Know Your ACES Score
Know Your ACES Score
Click HERE for a link to the original test and the one considered most used by therapists to determine childhood trauma. This is an important thing for you to know about yourself.
Go to the BEGIN HERE page and the Other Helpful Resources page for important information, tools, and resources (not listed here), which are helpful for living with, managing and recovery with PTSD.
My Favorite Meditations for PTSD:
Which Style of Meditation is best for PTSD? Well that depends...
Which Style of Meditation is best for PTSD? Well that depends...
Various Routes to Quiet the Mind
Various Routes to Quiet the Mind
The Net of Indra as a Symbol of Connection
The Net of Indra as a Symbol of Connection
The Net of Indra for Connection
This Open Heart meditation increases the felt sense of being woven into the very fabric of life
Music: Village Love Story by Buddha’s Lounge on YouTube
This meditation guides you through shifting your attention inward to: build connection with self and body; increase awareness of, and ability to listen to, information coming from your body which can help you begin to tune into what state your nervous system is in and to assess effectiveness of interventions
Music: Krishna’s Healing Power by Buddha’s Lounge on YouTube
This Meditation anchors you into your stable, rooted self using the vagus nerve; balances the mind through bi-laterall focus and bi-lateral touch
Music: Vagus Nerve Stimulation by Narayanjot Records on YouTube
Open Heart: Being the Tree AND the Forest
This meditation uses imagery of being both the single rooted tree AND the entire forest to Open the Heart and increase connection
Music: Morning Flute Music - New Day by Buddha’s Flute on YouTube
Use this meditation to balance the mind, increase focus and attention, and most importantly to interrupt the signaling from the amygdala so that you can bring your system into CALM. This is my version of one from the NMI page on insight timer and also on this page.
Music: Powerful Meditation Music for Concentration and Focus by Meditation and Healing on YouTube
Quiet Mind: Being the Tree and the Forest
This meditation connects you with being like a tree and then slowly to the feeling of being the entire, vast and expansive forest
Music: Relaxing Flute Falling Leaves by Buddha’s Lounge on YouTube
This focus meditation uses imagery of the tree of life; drawing energy up from your roots and down from your limbs and leaves, allowing them to mingle, grow and connect you with the vitality of life.
Music: Golden Blossom by Buddha’s Lounge on YouTube
This meditation anchors you in your strong, immoveable center and allows you to rest in strength as you observe all thought, feeling and sensation that arises
Music: Bamboo Garden by Buddha’s Flute
This meditation guides you through increasing love and compassion for yourself. Observe yourself and how the experiences of life have impacted you. Through the lens of love, connect with both giving and receiving whatever is needed, fostering and growing your compassion and understanding for yourself.
Music: Healing Mother by Buddha’s Lounge on YouTube
Meditation for Self Forgiveness
This meditation gently guides you through sitting with your deep regrets and assists you in allowing and receiving the balm of self forgiveness
Music: Dive into Tranquility by Buddha’s Flute on YouTube
OH: Increasing Compassion for Self & Others
This meditation is the basis and foundation of Open Heart meditations. It increases love and compassion for self and others.
Music: Peaceful Garden by Buddha’s Lounge on YouTube
Connecting with Awe and Wonder
Awe is beneficial for everyone, especially when dealing with anything difficult. Do this often - even for a couple minutes when you are stressed/overwhelmed/hurting. This meditation guides you through remembering, with all of your senses, an experience of being in a place where you FELT AWE
Music: Village Love Story by Buddha’s Flute on YouTube
This meditation assists you in moving through the waters of Depression which ebb and flow.
Music: Bamboo Garden by Buddha’s Flute on YouTube
This meditation uses space imagery to quiet the mind for sleep. Using both the darkness between all things in space and its vast neverending expansiveness.
Music: 8 Hour Hans Zimmer Time Cover by Cozy Sleep Sounds on YouTube
Note: This meditation may not appropriate for people experiencing suicidal ideation
This meditation helps you to gently stretch into acceptance of things that may be difficult
Music: Dive into Tranquility - Buddha’s Flute on YouTube
This meditation can be helpful when you feel pulled in opposite directions or the splitting experience arising from what seems to be conflicting thoughts, feelings, or sensations. By helping you stretch and expand the meditation this supports you so that you don’t have to pick either/or, and rather can hold BOTH things.
Music: Krishna’s Harmonious Flute by Buddha’s Lounge
** Caution: This Meditation is not suitable for people living with, or experiencing, suicidal ideation **
Using imagery of Ouroboros, this meditation supports you through times of great change, growth and/or transformation. It assists you through your process of, and your acceptance of, letting go and shedding the past - moving you forward into this new life phase.
Music: Peaceful Garden by Buddha’s Lounge on YouTube
This meditation aids you in accepting and facing the unknown through connecting with your core immovable self and anchoring into your strength.
Music: Calm Mountains by Fantasia Echoes
My Favorite Meditations for PTSD from the NeuroMeditation Institute:
If you haven't yet follow the steps below to access these meditations:
Download the Insight Timer app
Search for the NeuroMeditation Institute page within the app and Follow
Open any of the links for the meditations below and bookmark for quicker and easier future access
Use this to interrupt your amygdala when activated
Honoring the Screaming Woman
Honoring the Screaming Woman
If you do not TEND the part of yourself that is most wounded, it will wreak havoc in your life and on your daily experience. Finding a way to recognize, name and honor that part of yourself is central to taking the reins of your mind, and also, to synthesizing your trauma and creating a life that feels more balanced and stable.
Meditations that Can Help When Grief and Loss are Part of Your PTSD
This meditation is pretty self explanatory. It can offer some sense of soothing to the pain.
Music: Listen to the Flute’s Lament by Buddha’s Lounge on YouTube
This meditation supports you in expanding yourself as you hold both your joys and your sorrows.
Music: Buddha’s Flute - Healing Mother by Buddha’s Lounge
This meditation can be helpful when you feel pulled in opposite directions or the splitting experience arising from what seems to be conflicting thoughts, feelings, or sensations. By helping you stretch and expand the meditation this supports you so that you don’t have to pick either/or, and rather can hold BOTH things.
Music: Krishna’s Harmonious Flute by Buddha’s Lounge
This meditation aids you in accepting and facing the unknown through connecting with your core immovable self and anchoring into your strength.
Music: Calm Mountains by Fantasia Echoes
Go to the Grief/Loss page for more meditations for when PTSD is associated with Grief/Loss. Also the Cave of Safety above is a helpful and safe place to work with this.
When Your PTSD is Connected to the World's LACK of Understanding Gender
Facts About Gender
Transgender Neurobiology
The intro is annoying an long just skip past that
Brain Gender
Like the other one, this intro is a bit long and annoying - just skip past it
Neurobiology of Trans-Sexuality
A Couple Books On Gender - Through History and Through Other Lenses
Changing Ones: Third and Fourth Genders in Native North America
Changing Ones: Third and Fourth Genders in Native North America
by Will Roscoe
Ancient Bodies, Ancient Lives: Sex, Gender, and Archaeology
Ancient Bodies, Ancient Lives: Sex, Gender, and Archaeology
by Rosemary A. Joyce
Working with Memory: The Benefits and Challenges
Working with Memory: The Benefits and Challenges
NATURE and PTSD:
Why Immersing in Nature is so Important for Living with PTSD
Why Immersing in Nature is so Important for Living with PTSD
Various Ways to Access Nature: Especially When You Can't Get There
Various Ways to Access Nature: Especially When You Can't Get There
Go to the BEGIN HERE page and the Nature page for more information and meditations for connecting with Nature.
What Temperament Are You?
What Temperament Are You?
Knowing what temperament you are at a base level can help you as you come to KNOW YOURSELF more fully.
We come into the world having a base temperament. This is our Nature. Who we are is comprised of this and our NURTURING or how we were nurtured. Understanding your nature can offer you amazing insight into yourself. Exploring the impacts of how you were nurtured or where you weren't allows you to see the story that is YOU. Our Nature can't be radically changed. However when we come to understand ourselves better we can gain the awareness to make choices which are in alignment with our nature so that our lives can feel more peaceful and fulfilling. It is part of learning to truly love, accept and respect yourself and the WONDER which you ARE! No one is the same as us... we are connected and can have shared experiences, but the internal world that is us is something which is as unique as our fingerprint.
Why Understanding your Personality Type is Helpful
Why Understanding your Personality Type is Helpful
Click Above for the link to the FREE survey!
Take time to answer the questions slowly and honestly for accuracy. They offer a breakdown of a buttload of very interesting and helpful information that can help you gain insight into yourself.
Perception and Why it Matters
Perception and Why it Matters
What Does Perception Have to Do With It All?
What Does Perception Have to Do With It All?
Redefining and ReCLAIMING What You Value
Redefining and ReCLAIMING What You Value
Remember to go to the BEGIN HERE page and the Other Helpful Resources page for other crucial information, tools, resources and book recommendations, which help with not only surviving Trauma, and learning to mangage PTSD, but also to support and assist you through recovery and coming to thrive.
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