Sober Synthesis

Prevalence of trauma: Research indicates that 90% of us will experience a traumatic event in our lifetime, with many suffering from significant aftereffects.

Addiction is a common consequence of trauma.
Research shows approximately 46% of individuals diagnosed with PTSD also meet criteria for a substance use disorder.

Trauma often results in both conscious and unconscious states of high arousal and hypervigilance; disconnection from our senses and executive functioning; and disconnection from the experience of safety with others.

Interventions
Mindfulness/meditation 
Breathing exercises
Supportive/safe interaction with people (connection)
Trauma therapies (EMDR, Neurofeedback are often lesser known)
Activities that involve movement (e.g. yoga, dance)
Music, drumming, art, tapping
Massage

“Trauma is not defined by the event itself, but by the body’s inability to return to a state of safety and integration.”

Mindfulness practice isn’t all about stillness or silence. Mindfulness is about meeting ourselves — exactly as we are — with gentleness. Especially true when we carry trauma or difficult emotional histories.

That’s why self-acceptance, self-care, self-love, for many of us, starts small — with micro-moments of permission and presence.

The following are four brief, trauma-informed mindfulness practices — for whenever the heart feels raw or tender, or the body feels far away.

“Safety is the foundation of trauma recovery. Without it, mindfulness can do more harm than good.” — David Treleaven

Practice 1. Gently scan your body and find an area that feels neutral or okay — it could be your hands, your feet, or your breath.
Let your awareness rest there for a few moments.
If it feels right, say silently: “This is a place I can rest.”

Note: If no part of the body feels safe, shift your attention outward. Let your eyes rest on something comforting — the light through a window, the shape of a tree — and let that be your anchor.

Practice 2. Breathing Gentle Care Into the Body: “When we breathe with the body in mind, we remind the nervous system: you are not under threat right now.”

Step-by-step:
Place a hand over your heart, belly, or another part of the body that feels tight or in need of care.
Inhale gently into this space — not to force change, but to say, “I’m here with you.”
Exhale slowly and imagine offering that part of the body softness or warmth.

You can repeat this for 2–3 minutes, or as long as feels supportive.

Practice 3: Orient to the Present Moment
“Survivors often need help differentiating between past trauma and present safety.”

Step-by-step:
Look around the space you’re in. Name out loud or silently 3 things you see, 3 things you hear, and 3 things you can touch.
Say to yourself, “Right now, I am here. This is a new moment.”
If flashbacks or fear arise, let this orientation practice become your home base. This can be especially powerful before or after meditation, or anytime you feel dissociation or overwhelm.

Practice 4. Offer Yourself Loving-Kindness Words
“Shame is one of the greatest barriers to trauma integration. It tells us we are wrong for being hurt.” — David Treleaven

Step-by-step:
Sit or lie down in a way that feels supportive. Slowly repeat words of care to yourself, either silently or aloud:
May I feel safe.
May I be kind to what hurts.
May I give myself the love and care that I need.

If difficult emotions arise, pause and place a hand on your heart. No need to push through — just be with what is.

You might tailor the phrases to meet your own needs, or even speak to your younger self.

Healing doesn’t mean we stop hurting. It means we learn to bring love into the places we once abandoned.

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Trauma Informed Mindfulness by David Trealeven

The Body Keeps the Score by Bessel van der Kolk

In the Realm of the Hungry Ghosts by Gabor Mate

Mindfulness as a Mediator in Trauma Exposure and Mental Health Outcomes: https://pmc.ncbi.nlm.nih.gov/articles/PMC8500672