Healing from an abusive relationship is one of the hardest journeys anyone can take, but it’s also one of the most transformative. Guided meditations can be a powerful tool to help you reconnect with yourself, rebuild your sense of safety, and find peace.
In this week’s episode of Ask Dr. Jodi, I explore how guided meditations can calm your nervous system, help you process trauma, and guide you toward emotional recovery. Whether you’ve experienced abuse yourself or are supporting someone who has, this episode is filled with practical advice and a short guided meditation to help you take the first step toward healing.
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Inside Out 2 episode, explaing how our experiences create beliefs: Inside Out Episode.
Key Takeaways from This Episode
✔ Trauma affects on the nervous system and more
Abuse can leave your nervous system in a heightened state of fight or flight, making it difficult to feel calm or safe. This constant state of hypervigilance can impact your physical and emotional well-being, leading to anxiety, stress, and trouble focusing. Guided meditations are a powerful tool to help calm your nervous system by activating the relaxation response. This creates a sense of safety and allows your body and mind to begin the healing process.
During the episode, I also explain how trauma can create triggers that feel overwhelming, even when the threat is no longer present. These triggers are tied to the physiological responses in your body, which is why calming the nervous system through meditation is such an essential step in the healing process.
✔ Guided meditations create a safe mental space
One of the most profound benefits of guided meditations is their ability to provide a safe space for healing. Through visualization exercises and affirmations, meditation offers a mental refuge where you can feel secure and supported. It happens in your imagination where you are safe. That makes it easier to do the healing work. This is especially valuable for survivors of abuse, as it allows you to reconnect with yourself in a way that feels gentle and nurturing.
I also discuss how guided meditations help you access your subconscious mind, where many of the effects of trauma are stored. By gently exploring this inner space, you can begin to release limiting beliefs and emotional pain that no longer serve you. Over time, this practice can help you rebuild trust in yourself and the world around you.
✔ Honoring survival skills and letting go
If you’ve experienced abuse, you’ve likely developed survival skills that helped you navigate those difficult times. These skills, while protective in the past, may now hold you back from living the life you want. In this episode, I emphasize the importance of honoring these skills for the role they played in your survival.
Instead of judging yourself for the ways you’ve coped, practice gratitude for these tools and gently release them when they’re no longer needed. This shift in perspective can help you move forward with greater self-compassion and freedom.
✔ Practical steps to start meditating
If you’re new to meditation, it’s important to start small and create a routine that feels manageable. Find a quiet, comfortable space where you won’t be interrupted. Set an intention for your practice, such as letting go of self-blame or cultivating a sense of peace. Begin with just five minutes a day and gradually increase the duration as you become more comfortable.
Lighting a candle or creating a cozy environment can make the experience more inviting. Consistency is key to experiencing the full benefits of meditation, so start with what feels doable and build from there.
✔ Rebuilding your sense of safety and self-worth
Abuse often leaves survivors with feelings of self-doubt and negative self-talk. Guided meditations can help replace these thoughts with affirmations of self-love and compassion. By practicing mindfulness and self-kindness, you can begin to rebuild your sense of safety and rediscover your inherent worth.
I also touch on how guided meditations allow you to imagine and create a new identity for yourself—one that is free from the consequences of abuse. This practice can empower you to move forward with greater confidence and resilience.
Don’t try to heal alone. Get support from friends, a support group, or a counselor.
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