In "The Trauma-Sensitive Mindfulness Workbook," David A. Treleaven offers an essential guide for anyone engaging with mindfulness, particularly those with a history of trauma. Although written for teachers, the book provides vital principles for individuals in recovery, a population where trauma is highly prevalent. Treleaven addresses the critical, often-overlooked fact that traditional mindfulness practices (like sustained focus on the breath or body) can sometimes trigger symptoms of post-traumatic stress, such as dissociation, anxiety, or emotional overwhelm.

The core of the book is a practical framework for safe, gentle, and effective mindful practice. It introduces techniques such as titration (taking mindfulness in small, manageable doses) and various grounding methods to help a person stay connected to the present moment without getting flooded by traumatic memories or sensations. Treleaven advocates for an approach that prioritizes self-regulation and safety, teaching the importance of honoring one's limits and adapting practices when necessary. For those in recovery, this book is an invaluable resource for developing a sustainable mindfulness practice that supports healing without causing harm, recognizing that the journey to sobriety often requires careful attention to the wounds of the past.

Study Guide for Recovery

This study guide is designed to help you explore the safety principles in "The Trauma-Sensitive Mindfulness Workbook" and apply them to your own mindfulness practice.

Key Themes & Concepts

• Safety First: The primary principle is ensuring that any mindfulness practice feels safe and nurturing, not overwhelming or destabilizing.
• Titration (Small Doses): Learning to engage with mindfulness in brief, manageable periods, rather than long, intense sessions, to prevent being flooded by difficult feelings.
• Grounding Techniques: The importance of simple practices (like feeling your feet on the ground or noticing five things you can see) to maintain a connection to the present reality during distress.
• Honoring Your Limits: Recognizing that it is always okay to pause, stop, or gently shift a practice if it feels destabilizing or triggering.

Discussion Questions

1. Trauma is highly linked to addiction. What is one way you can make your existing mindfulness or meditation practice gentler and more supportive of your current emotional state?
2. The book encourages titration. What is the longest amount of time you can comfortably practice mindfulness without feeling overwhelmed? Commit to practicing for that amount of time today.
3. What is one grounding technique (e.g., naming objects, moving your fingers, focusing on a safe color) you can adopt as your "safety anchor" when a trigger or overwhelming emotion arises?
4. Think about the importance of honoring your limits. What is one self-critical thought you can consciously replace with a compassionate permission to pause or shift your practice?
5. How can bringing a trauma-sensitive lens to your recovery practice—focusing on feeling safe and regulated—help to prevent relapse when old wounds surface?

Additional Resources

• Website: David Treleaven's Trauma-Sensitive Mindfulness:
  • Explore the author's official platform for more resources, articles, and training on trauma-informed mindfulness. https://davidtreleaven.com/
• Article: "Mindfulness and Trauma: How to Practice Safely"
  • This article discusses the potential risks of certain mindfulness practices for trauma survivors and offers advice on safer alternatives. (Search "mindfulness trauma safe practice".)
• Video: "Grounding Techniques for Overwhelm"
  • A guided video that teaches simple, practical grounding techniques to help stabilize the nervous system during moments of intense emotion or anxiety. (Search "grounding techniques for anxiety" on YouTube.)
• Resource: The Buddhist Recovery Network:
  • This organization supports the use of Buddhist principles and practices in recovery, offering guidance and a community that often addresses trauma-sensitive approaches. https://www.buddhistrecovery.org/