Okay we know mediation is amazing right? Its everywhere, the science, the reviews but lets be honest when you have a dysregulated nervous system, trauma thats keeping you stuck in fight, flight, freeze cycles… it can be pretty hard to 1. implement & 2. maintain… 

So lets dive into some things you can do to implement mediation in whatever way you can (considering trauma, nervous system etc) 

If the thought of meditating every day feels daunting or overwhelming, you’re not alone. Many of us have busy schedules, distracted minds, and let’s face it—a lot going on emotionally. But what if I told you that meditation doesn’t have to be complicated, time-consuming, or feel like another chore on your to-do list?

Introducing The Lazy Girl Meditation Guide—a simple, effective, and trauma-informed approach to incorporating meditation into your life without the pressure or overwhelm.

Why Meditation Matters for Trauma Recovery

When you’ve experienced trauma, especially childhood trauma, your nervous system is often stuck in survival mode—constantly on high alert, waiting for the next threat. This constant state of fight, flight, or freeze leads to chronic stress, anxiety, depression, and even physical health issues like insomnia, digestive problems, and chronic pain.

Meditation is scientifically proven to help regulate the nervous system, calm the overactive mind, and promote healing from trauma. Through meditation, you can shift from a state of survival to a state of rest, restore your sense of safety, and begin the process of recovery.

But here’s the best part—you don’t need to spend hours meditating to reap the benefits. In fact, there are some easy, evidence-backed meditation practices that you can start right now, no matter how “lazy” you feel.

1. Mindful Breathing

One of the simplest forms of meditation, mindful breathing, involves focusing on your breath to ground yourself in the present moment. Research shows that mindful breathing helps reduce cortisol levels (the stress hormone), increases feelings of calm, and improves emotional regulation.

How to do it:

• Sit or lie down comfortably.
• Inhale deeply through your nose for four counts, hold for four, and exhale through your mouth for four counts.
• Repeat this for 5 minutes.

2. Body Scan Meditation

Trauma often causes us to disconnect from our bodies. A body scan meditation helps you reconnect by guiding your awareness through each part of your body, releasing tension and promoting relaxation.

How to do it:

• Find a quiet place to sit or lie down.
• Starting at the top of your head, bring your attention to each part of your body, scanning down from head to toe.
• If you notice any tension, breathe deeply into that area and release it on the exhale.
• A body scan can take anywhere from 5 to 20 minutes.

3. Loving-Kindness Meditation

Loving-kindness meditation (or Metta) focuses on cultivating compassion toward yourself and others. For trauma survivors, this practice helps rebuild self-compassion and reduces negative self-talk, which is crucial for recovery.

How to do it:

• Sit comfortably with your eyes closed.
• Silently repeat phrases like, “May I be happy. May I be safe. May I be free from suffering.”
• Extend these phrases to others, starting with people you love and eventually moving to yourself.
• Practice this for 10 minutes.

4. 5-Minute Meditation (Perfect for Beginners)

If you’re really pressed for time (or motivation), start with just five minutes. Set a timer and focus on your breath or repeat a calming mantra. Even short meditations have been shown to lower stress and increase mental clarity.

Consistency is key when it comes to meditation, but that doesn’t mean you have to meditate for hours a day. The best part of the lazy girl approach is creating a routine that’s sustainable and realistic.

Here’s a simple routine you can follow that will make a big difference (start with once a day and work up to 3 or just start with 5 mins, 3 times a daily as follows:

Morning Reset (5 minutes): Start your day with mindful breathing or a body scan to reset your nervous system before tackling the day’s challenges.

Afternoon Calm (5-10 minutes): Take a short break in the afternoon with a loving-kindness meditation to reduce stress and re-center yourself.

Evening Unwind (10 minutes): Before bed, try a guided meditation or body scan to release any tension accumulated during the day and prepare for restful sleep.

How often: Aim to meditate daily. Even 5-10 minutes daily is enough to make a difference if practiced consistently. Start small and build up over time.

How long: Begin with 5-10 minutes per session. As you get more comfortable, you can gradually increase to 15-20 minutes, but the key is to keep it manageable and not feel overwhelmed.

Use a timer OR use an amazing App like InsightTimer (which has body scans, loving kindness meditations and even a simple timer with softs bells instead of a load timer bell)

Tips for Sticking to Your Meditation Routine

Start Small: You don’t need to dive into hour-long meditations right away. Start with just 5 minutes a day and gradually increase as it becomes part of your routine.

Make It Enjoyable: Find a quiet, comfortable space, use a cozy blanket, or light a candle. Associating meditation with comfort can make you look forward to it.

Use Guided Meditations: There are plenty of apps like Calm, Insight Timer, and Headspace that offer short, guided meditations that take the guesswork out of the practice.

Be Kind to Yourself: Don’t stress if you miss a day or if your mind wanders during meditation. It’s all part of the process, and it’s important to be gentle with yourself.

Attach It to a Daily Habit: Pair meditation with something you already do daily, like brushing your teeth or making coffee. This helps make meditation a habit, rather than something extra to remember.

Recap and Takeaways

• Meditation is a powerful tool for trauma recovery, helping to calm the nervous system and promote healing.
• You don’t need to meditate for long periods to experience the benefits. Even 5-10 minutes a day can lead to significant improvements in emotional regulation and stress levels.
• Start with easy practices like mindful breathing, body scans, and loving-kindness meditation—all of which are evidence-backed and beginner-friendly.
• Stick to a simple routine that you can sustain over time, and be kind to yourself if you miss a day or your mind wanders.

By taking the lazy girl approach to meditation, you can build a sustainable practice that supports your healing journey without adding stress to your life. Remember, meditation isn’t about perfection—it’s about progress and creating a sense of calm within.

I’d love to discuss how these insights apply to the work I do with my clients and how I can help you. Reach out or book in for a connection call (link below = use code: FREECONNECT to make it complimentary – the code changes over time so DM me on insta @krissykareshealth for new code if it doesnt work) x