Finding Stillness in Motion: A Gentle Approach to Meditation

Why Stillness Can Feel Unsafe

When trauma impacts the nervous system, the body often stays alert, ready to respond to danger. This state is called mobilisation. In mobilisation, the body is tense or restless, and the usual calm of sitting still can feel threatening. For some, sitting quietly triggers memories or sensations linked to past trauma, making meditation difficult or even harmful.

Van der Kolk explains that trauma survivors may experience stillness as a terrifying, paralysing immobilisation, which can feel like being trapped or helpless. This reaction blocks the benefits of meditation, which relies on a sense of safety and relaxation. Survivors' bodies can register stillness as helplessness, triggering a physiological state akin to being actively trapped or withheld.

Finding Stillness Without Being Still

The key is to separate stillness from immobility. Stillness means a calm, centred mind, but it does not require the body to be completely motionless. Here are some ways to practice meditation with a mobilised state:

• Mindful Movement: Activities like yoga, tai chi, or slow walking allow the body to stay engaged while calming the mind. Movement helps release tension and signals safety to the nervous system.

• Breath Awareness with Movement: Focusing on the breath while gently moving the body can ground attention and reduce anxiety.

• Body Scanning in Motion: Instead of lying still, scan the body’s sensations while shifting posture or stretching slowly.

• Using Props: Sitting on a stability ball or rocking chair can provide subtle movement that soothes the nervous system.

  
  

For some people, such approaches may not feel safe, and their bodies may need to:

• Engage in Rhythmic, Physical Movement: Aerobic exercise and faster movement are scientifically shown to help regulate cortisol and stress hormones. A slow jog or cycle may be useful for some.

  
  

It's purely about what movement helps the body feel safe and supported, making meditation more accessible.

Slow walking meditation on a natural path

Practical Tips for Meditation in a Mobilised State

If you or someone you know struggles with stillness during meditation, try these practical steps:

• Start with short sessions of 1 minute, gradually increasing as comfort grows.

• Choose a safe, comfortable environment with minimal distractions.

• Use guided meditations that include movement or body awareness.

• Incorporate grounding techniques like feeling the feet on the floor or hands on the lap.

• Be patient and compassionate with yourself; progress may be slow but steady.

  
  

Remember, meditation is a personal journey. What works for one person may not work for another, especially when trauma is involved.

Gentle yoga practice supporting meditation

Embracing Movement as Part of Stillness

Understanding that stillness does not mean freezing the body may make meditation possible. Movement can be a form of stillness when it helps the mind settle and the nervous system feel safe. This approach aligns with trauma-informed care and supports healing by honouring the body's needs.

If traditional meditation feels out of reach, explore movement-based practices. They offer a way to connect with your inner calm without forcing the body into uncomfortable stillness. Over time, this can build resilience and deepen your meditation practice.

Meditation is not about forcing the body into a shape but about finding peace in whatever state you are in. By embracing stillness in motion, you create space for healing on your own terms. If you are experiencing trauma, collapse, or hypervigilance, it is best to contact a trauma and somatic therapist.

The Importance of Personalised Approaches

Each person's journey with meditation and healing is unique. It is essential to find what resonates with you. Personalised approaches can make a significant difference. Consider exploring various techniques and practices to discover what feels most supportive.

Incorporating gentle movement into your routine can be a transformative experience. It allows you to honour your body's needs while nurturing your mind. Remember, the goal is to cultivate a sense of safety and calm, which can be achieved through various means.

Michelle Doubtfire is a BACP Registered Psychotherapist, Trauma Therapist, Safe and Sound, and Rest and Restore Practitioner. For further support and information, please contact www.thesafetytherapist.com and www.safesoundconnected.com.

1 The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin 2015