Meditation for trauma survivors should anchor attention and reduce arousal.

Imagine the kindness a loved one would send you, and send it to yourself.

Seated in nature, sense the steadiness of the earth—and yourself as part of it.

We can learn to thrive during crises, not merely cope after they've taken place.

Move attention throughout your body, dissolving tension with each exhalation.

Calm your body. Then, with courage and clarity, turn toward your experience.

Relax into the surface supporting you. Invite images of safety and warmth.