Meditation can help people self-regulate stress and emotions, with certain practices being especially trauma-informed (i.e. designed or adapted to be safe and supportive for those with trauma histories) and others broadly accessible for general well-being. Below is a list of meditation practices, starting with trauma-informed approaches, followed by other evidence-based techniques. Each practice includes a brief description, its uses, and a resource to try a guided session.

Trauma-Informed Meditation Practices

Mindfulness Meditation

Mindfulness meditation involves paying attention to the present moment with an open, non-judgmental awareness. Practitioners typically focus on their breath or bodily sensations while calmly observing thoughts and feelings as they arise. This widely-researched practice has been shown to reduce stress, anxiety, and depression, and even help with chronic pain and post-traumatic stress symptoms. By fostering acceptance and grounded awareness, mindfulness can help trauma survivors regain a sense of control and calm in the face of distressing thoughts. Try it: A 6-Minute Breathing Meditation To Cultivate Mindfulness – Mindful.org

Guided Meditation

Guided meditation refers to any meditation led by an external voice or recording that gently directs your attention. Having a guide can be especially comforting for beginners or those recovering from trauma, since the guidance provides structure and a sense of safety. Guided meditations often include techniques like gentle visualization or calming narration to help you relax. Research on guided imagery, for example, shows it can reduce anxiety and stress – lowering heart rate and blood pressure while promoting a calmer state. Many mindfulness apps and websites offer guided sessions for relaxation, healing, or specific goals (sleep, focus, etc.). Try it: Free Guided Meditations (audio exercises for relaxation and healing) – UCLA Health

Breath Awareness Meditation

Breath awareness is a simple meditation practice focusing on slow, mindful breathing. By concentrating on each inhale and exhale, you activate the body’s relaxation response and ground yourself in the present. Even a few minutes of mindful breathing can produce an immediate sense of calm and stress relief. This “entry level” practice is often taught in trauma-informed care to help regulate the nervous system – deep breathing shifts the body from a fight-or-flight state into a relaxed state by engaging the parasympathetic nervous system. Over time, breath awareness meditation can improve emotional resilience and reduce symptoms of anxiety or panic. Try it: Breathing Meditation – UCLA Mindful Awareness Research Center

Body Scan Meditation

A body scan is a guided mindfulness practice that involves slowly moving your attention through each region of the body, noticing sensations without judgment. Often done lying down, it helps you reconnect with physical feelings in a gentle way. This practice is known for enhancing relaxation, reducing stress, and improving body awareness, fostering a deeper mind–body connection. Clinically, body scans are used in programs like Mindfulness-Based Stress Reduction (MBSR) to help individuals (including trauma survivors) release tension and tune into the present moment. It’s a simple, accessible meditation that can ease muscle tightness and calm the mind. Try it: 9-Minute Body Scan: Anxiety Skills – Therapy in a Nutshell

Progressive Relaxation Meditation

Progressive muscle relaxation is a technique in which you systematically tense and then release each muscle group in the body, from toes to head. This practice (also called Jacobson’s relaxation technique) helps discharge physical tension and triggers the body’s relaxation response. By cycling between tension and release, you naturally shift the nervous system into “rest and digest” mode, which can slow heart rate and lower blood pressure. Progressive relaxation is commonly used to manage anxiety, insomnia, and stress – studies show it can significantly reduce symptoms of anxiety and depression by calming the body and mind. Many therapists consider it trauma-informed because it teaches bodily self-regulation in a safe, controlled way. Try it: How to do Progressive Muscle Relaxation – Therapist Aid

Movement Meditation (Walking, Yoga, Tai Chi)

Movement meditation uses gentle physical activity as the focus of mindfulness. It can include walking meditation, yoga sequences, tai chi, qi gong, or even mindful gardening. Instead of sitting still, you find “peace in action” by letting rhythmic movement anchor you in the present. This active form of meditation is excellent for those who feel restless or uneasy in silence – it builds body awareness and can be more accessible for trauma survivors who benefit from grounding through motion. Walking meditation turns an everyday action into a tool for stress reduction and mindful presence. Practices like tai chi (often described as “meditation in motion”) have been shown to improve mood and lessen anxiety and depression through their calming, gentle movements. Trauma-informed yoga programs have also demonstrated benefits – in one study, women with PTSD who did trauma-sensitive yoga showed greater improvement in tolerating physical sensations and regulating emotions than a control group. By synchronizing breath, mind, and motion, movement meditations can help release tension that’s “held” in the body and restore a sense of safety. Try it: Walking Meditation: 10-Minute Mindful Walking Practice – Greater Good Science Center

Yoga Nidra

Yoga Nidra, or “yogic sleep,” is a guided meditation practice that induces a deep state of relaxation while maintaining a trace of conscious awareness. Practiced lying down, a typical yoga nidra guides you through stages of breathing, body sensing, and imagery, moving you into a calm state between wakefulness and sleep. This practice is known for its powerful stress-relieving and restorative effects – it can improve sleep quality and alleviate anxiety, and has even been adapted to treat PTSD (e.g. the iRest protocol used with veterans). Research indicates that Yoga Nidra can reduce symptoms of anxiety, anger, depression, and post-traumatic stress, while bringing about mental calm and improved cognitive functioning. Essentially, it provides the nervous system a chance to reset and heal by reaching profound levels of relaxation. Yoga Nidra is very trauma-informed, as it allows you to consciously relax in a guided, safe way without delving into painful memories. Try it: iRest Guided Meditation – iRest Institute by Dr. Richard Miller

Other Research-Backed Meditation Practices

Loving-Kindness (Metta) Meditation

Loving-kindness meditation involves generating feelings of compassion, warmth, and goodwill toward oneself and others. In this practice, you silently repeat phrases of positive intention – for example, “May I be happy, may I be safe, may you be healthy, may you live with ease” – gradually extending these wishes to loved ones, acquaintances, and even difficult people. This form of meditation is used to strengthen empathy, forgiveness, and acceptance. It has unique scientifically-observed benefits: regular loving-kindness practice increases positive emotions (like love, joy, and gratitude) and can build personal resources such as self-acceptance and stronger social connections, leading to greater life satisfaction and fewer symptoms of depression. It’s also recommended for individuals holding onto anger or resentment, as it gently cultivates compassion and emotional openness. Try it: Guided Loving-Kindness Meditation (7 Minutes) – Greater Good Science Center

Zen (Zazen) Meditation

Zen meditation, or Zazen, is a traditional Buddhist practice centered on seated, silent contemplation. In Zen, one typically sits upright (often on a cushion), focuses on the breath or simply “just sits” with open awareness, and allows thoughts to pass without attachment. The aim is to cultivate a state of alert stillness and insight into the nature of mind. Like other mindfulness practices, Zazen can induce a deep sense of calm and has been associated with reduced stress and anxiety. In fact, practicing Zen meditation (and similar techniques) has been shown to lower blood pressure and help people manage depression, anxiety, and anger more effectively. Over time, Zen practitioners may also develop improved concentration and emotional balance as the practice trains one to return to the present moment whenever the mind wanders. Traditionally, Zazen is done in a monastic setting to seek spiritual awakening, but one can practice it secularly for its mental health benefits as well. (If you are new to Zen, consider seeking instruction to ensure proper posture and technique.) Try it: Zazen for beginners – Toryo Ito

Mantra (Transcendental) Meditation

Mantra meditation uses the repetition of a word or phrase (a mantra) to focus the mind. You might silently or audibly chant a soothing syllable like “om,” a short phrase, or any chosen word, aligning the repetition with your breath. The gentle repetition helps clear mental chatter and can induce a deep state of tranquility. Transcendental Meditation (TM) is a well-known form of mantra meditation that’s been the subject of numerous scientific studies. TM involves sitting comfortably with eyes closed, repeating a specific mantra given by a teacher. Research on mantra-based meditation (including TM) has found it effective for stress and anxiety reduction – for example, a systematic review noted that all meditation techniques studied (mantra meditation being one) helped mitigate PTSD symptoms, and TM in particular produced clinically significant reductions in PTSD severity in trauma survivors. Other studies have shown mantra meditation can lower blood pressure and improve cardiovascular health, likely by eliciting the relaxation response. This practice is ideal for people who prefer a concrete object of focus; many enjoy the vibration and rhythm of a mantra as an easier focal point than the breath. Try it: Note: learning TM usually involves instruction, but one can also practice simple mantra repetition on one’s own. Transcendental Meditation Technique – A Complete Introduction – Bob Roth with Transcendental Meditation

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Each of these meditation practices is backed by scientific research and can support self-regulation and well-being. Trauma-informed methods (like mindfulness, breathwork, and yoga nidra) are gentle and adaptable, making them safe for individuals dealing with stress or past trauma. More general practices (loving-kindness, Zen, mantra meditation, etc.) offer additional avenues to cultivate compassion, focus, and peace of mind. Explore the guided resources provided and find which practice resonates best for you. Regular practice – even a few minutes a day – can yield cumulative benefits for both mental and physical health.