If you are struggling with trauma, it is easy to be caught up in the past or the future.
You can spend a lot of time in the past.
You might spend time thinking about a specific traumatic event that happened in the past. These memories can be intrusive, showing up suddenly, and they can be so powerful that it feels like you are reliving them. But it doesn’t stop there. You begin to think about how that event has shaped your life, how it has sent your life down a path that does not give you meaning and joy. And then there are the evaluations and judgments about yourself; you decide that you are permanently scarred and unable to love and enjoy life because of what has happened to you. Finally, the past trauma shapes how you experience life today; you may begin to restrict your activities, even things you like, to avoid experiencing another traumatic event or being reminded of what happened in the past.
You can spend a lot of time in the future.
You wonder if the impact of the trauma, all of these thoughts and feelings, will be with you for the rest of your life. When you think about a future activity, you become anxious or worried about how you will feel and how you will act. All of this concern about the future seems to be an effort to feel better; if you can control your future situations, then you won’t experience the intrusive thoughts and feelings.
Mindfulness and acceptance are practices that allow you to be in the present moment without trying to avoid what is happening or getting overwhelmed by what is happening. Even if the thoughts and feelings are uncomfortable, you can let them be there, just as they are. These practices give you enough flexibility to choose behaviors that are more in line with how you want to be, even in the face of painful memories.
One of the ways to practice mindfulness is to focus your attention on what is happening in your body. The body is always in the present. The body is never in the past or in the future. So body mindfulness grounds you firmly in the present moment.
Mindful Walking Practice
There are lots of mindfulness practices that focus on the body.
In fact, you can incorporate body mindfulness into activities that are part of your daily routine. Walking is one of those activities. Walking is a way to get from one place to another, but you can also walk mindfully. You can pay attention to the muscles in your body. You can be mindful of the movement of your feet. You can be mindful of the balance and the motion of walking.
You can do this practice any time you have to walk, but you can also set aside a time to do it intentionally. Find a space where you have room to walk 15-20 steps back and forth. Take a moment to be aware of your breath as it flows in and out. Bring your attention to your whole body as it is grounded on the floor.
Now, slowly and deliberately raise your right foot, swing it forward, and step onto it. Feel how you put your weight on your right foot and take your weight off your left foot. Notice all of the sensations in your feet and legs as you place weight on your right foot and take weight off your left foot.
Now, slowly and deliberately raise your left foot, place it firmly on the ground, and notice again the sensations that happen in your body as your transfer your weight. Keep walking slowly for 15-20 steps. See if you can notice how your body is moving in a fluid motion as you walk. Notice all that happens in your body as you turn around to return to the place you began. Again, notice what happens as you walk slowly to your starting place.
You may find yourself getting distracted by a thought or feeling. That’s okay. Just acknowledge it and return your attention to your walking every time a thought or feeling comes up.
This is a practice that you can set aside to do every day
You can also make it a part of your daily routine. You can decide to walk mindfully when you first get out of bed and walk to the bathroom or to the kitchen. You can practice mindful walking every time you go to your car or get out of your car.
Walking slowly and mindfully is a great way to ground yourself in the present moment. Thoughts and feelings and memories may show up, but you can simply acknowledge them and return your attention to the present moment and the walking.
This is one of the many mindfulness practices I teach people who come to me for help with trauma and other struggles like anxiety and depression. My trauma treatment page will give you more information about how you can develop a different relationship with the trauma you have experienced.