Mindfulness: A Steady Guide in Times of Healing

"Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We feel more alive. We also gain immediate access to our own powerful inner resources for insight, transformation, and healing."
– Jon Kabat-Zinn

In times of healing and renewal, mindfulness offers a steady, supportive presence. It helps us return to the present moment with gentleness and awareness. Through mindful attention, we begin to notice when we’re reacting from old wounds—and in that noticing, we can create a quiet, inner space. This space gives us room to respond with more kindness, clarity, and choice.

Mindful awareness can be as simple as pausing to:

• Take an intentional breath

• Listen to a soothing or pleasant sound

• Notice something beautiful in your surroundings

• Sit upright—relaxed, yet dignified

Like building a muscle, these small, consistent practices gradually strengthen our attention. They help ground us in the present, calm our nervous systems, and support us in meeting life with greater ease.

Mindfulness doesn’t mean we never have judgments—it means we begin to hold them more lightly. We learn not to judge ourselves for having them. Life brings waves of emotions—some gentle, some strong, others overwhelming. After trauma, our nervous systems are often more sensitive and more easily overwhelmed. Mindful awareness can expand internal spaciousness, allowing us to be with these emotions with greater presence and kindness.

Over time, as we feel ready, we can begin to gently turn toward all of our emotions—fear, anger, doubt, shame, as well as contentment, peace, and joy. This is a gradual process—guided by your own pace.

Sometimes, turning toward a sensation or emotion can feel too difficult. When that happens— pause —

When you're ready, there are trauma-informed embodied tools and practices that can support you in feeling sensations and emotions gradually, in small, manageable steps. Until then, gently shift your attention to something grounding and soothing. That, too, is a form of healing.

You might begin by noticing your breath—if that feels grounding—or by bringing awareness to the sensations in your hands. Trace the lines in your palm. Feel your feet resting on the floor, and imagine the steady support of the earth beneath you. These simple grounding practices help you stay connected to the present moment without becoming overwhelmed.

There are many ways to cultivate this kind of compassionate present moment awareness. But where do we begin?

As Rumi reminds us:

“What is important is to visit with yourself every day.”