Trauma-Friendly Meditation
All classes are lead by a our meditation facilitator and held virtually on Zoom. Meditation can be an integral part of healing for trauma survivors, and an integral part of every day life for virtually anyone.
We offer traditional live group classes on Zoom on a monthly basis, and a self-paced version completely online that you can begin anytime.
Completely Free
Free to register. Free to join.
No Experience Needed
Come with an open & curious mind
Live Group Calls - Traditional Program
Next class: July 21-24,2025 – Click Here to Register. Be sure to read the program description below before continuing with your registration.
Online Self-Paced Program
Click here to register for the self-paced version of this program, which you can begin anytime and is done completely online. Be sure to read the program description below before continuing with your registration.
What does "trauma-friendly" mean?
From your facilitator, Adam Friedman: I sometimes describe this meditation as the opposite of mindfulness. In mindfulness meditation, the goal is to focus on something (breath, sensations, thoughts) to put yourself in the present moment. This can be life-changing, but focusing is difficult for many people so it is easy to feel like you are failing at it. People who have experienced childhood trauma often have serious issues with self-worth, so failing at something can activate their harsh inner critic.
In this type of meditation you learn to basically put your mind on autopilot, so there is no goal to focus on. In fact there is no goal at all. When there is no goal, you cannot fail. This often disengages the vicious inner critic that is common in trauma survivors.
What is trauma-informed about this class?
The meditation technique was not specifically designed for people with CPTSD, but it is very helpful to many people who have CPTSD. After I developed the class, I reviewed the course to see where there could be any perception of a power and control dynamic between the teacher and students. I then adjusted elements of the class to reduce this dynamic wherever I could as it can be triggering for trauma survivors. I could explain different ways I did this, but I think one person summarized what I was trying to do well in a class testimonial when they wrote, “I felt safe, comfortable and welcome each time. Each step of the way you left me in the driver’s seat to choose what I wanted to do – for example, to share if I wanted or not, to continue meditation if I wanted, to show my face on Zoom. All was absolutely no pressure. Your knowledge of trauma helped a lot in making this class work for me.”
In addition to these adjustments, I incorporated a couple of grounding techniques into the class that some meditation teachers I know who teach high trauma populations use to help ease trauma survivors into meditation.
Program Information
Program Overview:
In addition to helping reduce stress, anxiety and depression, meditation is often used as an intervention to support healing from trauma.
Many types of meditation involve focusing your mind on one thing (your breath, a sound, an object, or your thoughts to name a few.) While this can be helpful, some people find it difficult to focus their mind. This class teaches a type of meditation that doesn’t involve focus but instead allows you to let go of your mind while also redirecting it inward. Because the technique doesn’t involve mental effort to focus, it can make it easier to do.
While the purpose of the class is to help people affect change in their lives, there are no instructions on how to live your life when you’re not meditating or philosophy incorporated into the class. If the technique works for you; trauma you have experienced can loosen its grip. You may also experience other benefits; keep in mind, like all types of meditation, the results are different for different people.
Generally speaking, the effects that letting go of your mind will have on you personally could come within a few days, for others it can longer. Most will know for sure if this practice of meditation is helpful within the first month. We encourage you to try it and see how you feel.
The course is 4 four consecutive days, typically in the evenings beginning at 7pm eastern.
The first class day runs an average of 120 minutes. The remaining days run 90-120 minutes. If, after the four days, you decide to incorporate this technique into your daily life, there are follow up classes at 1 week, 2 weeks and 4 weeks after the course to ensure you continue to practice correctly and effectively.
Throughout the class, it often takes on a feel of becoming a mini-community, which can help you and others feel connected in new and meaningful ways.
This class is open to anyone, regardless of ever having done any meditation in the past. Simply come as you are, with an open mind.
Very Important – When registering for this program, it is necessary to attend the Day 1 class, Live. If you cannot attend on the first day, please schedule for a future class that fits your schedule better.
Live Monthly Classes on Zoom
- We will update this page with the upcoming class dates and include a registration form. All registrations are first come first served. Classes can up quickly so be sure to get your registration in when you see a new class listed.
Please watch the first two videos from the course before deciding whether to enroll 7 minutes total).
The way I teach this course in person or on zoom is to teach the first four classes on consecutive days (usually Monday through Thursday.) If you do the self-paced course, I highly recommend doing the course this way for a couple of reasons:
- As I explain in the first video above, the theory behind this meditation technique is counterintuitive. This can be summarized in five words, “You can’t do it wrong.” This can be difficult to grasp if you have practiced other forms of meditation. Much of the course consists of me explaining this concept in different ways so that by the second or third day of the class, people usually get it. If you spread out the classes, you are more likely to be meditating for days with a misunderstanding of the technique and then give up.
- One great thing about this class is that people with Complex PTSD usually experience benefits in their life very quickly. (You can browse through the first 90 testimonials from the survey I send out HERE to see what this looks like one month after people start the course.) In the fourth class, when people have only been doing this meditation for a few days, I ask if anyone has seen any changes in their life. There is always someone who has. So after only 3 days of doing this meditation technique you might see a positive change in your life. I know that sounds crazy, but I’ve seen it over and over. For both selfish and unselfish reasons I want your life to improve quickly.
What you will learn in each class session:
- Day 1 (45 minutes): For this meditation technique, you learn to let go of your attention and put it on autopilot. When you do that, thoughts and feelings will spontaneously arise. Practicing this meditation involves practicing accepting what comes up. Through this you can become more accepting of your mind as it is and who you are as a person.
- Day 2 (35 minutes): How to accept what comes up in your mind.
- Day 3 (35 minutes): Additional concepts that support acceptance.
- Day 4 (30 minutes): Review of Class 1-3 as well as some additional concepts and development of your personal meditation plan.
- Day 5 (25 minutes): After you have been meditating for a little over a week, we introduce an additional concept which can be very helpful.
- Day 6 (22 minutes): Ensuring you are more solidified in your meditation before introducing another concept which can be helpful.
- Day 7 (35 minutes): Now that you have been meditating for a month, the concepts in this class may resonate differently, so this class will focus on summarizing them.
These classes are completely free. Registration on first come first served basis each month when a new class opens up.
We facilitate a validating and encouraging atmosphere on every call, free from bullying, invalidation, or minimizing. Everyone is respected, encouraged, and validated for who they are.
In order to participate in this program, you agree that you’ve read, understand, accept, and will abide by all rules & guidelines at all times. These are also linked on the program calls and referenced on the check out page.
Adam talks about the classes
Adam, your meditation facilitator, is here to share more on how the classes work and what you can expect on Day 1 and the remaining days of each monthly class.
Adam worked as an advertising copywriter before transitioning to a career in social services. He has since worked for organizations that help the homeless, people returning from incarceration, domestic violence survivors, individuals on welfare and military veterans. He has meditated regularly since the 1990’s, gone on many silent meditation retreats and has taught meditation in New York City jails; at nonprofits including a drug treatment center and homeless shelter; to therapists and to other individuals interested in the benefits of meditation.
Testimonials
The class has affected me greatly. It has taught me a new technique but more than that it has given me the opportunity to heal. As I meditate, new information has surfaced helping me to understand what causes my episodes. Adam’s demeanor and professionalism throughout have been fantastic. More than that, his compassion and genuine interest in teaching others is beyond. I am very grateful to have met him. He has changed my life in a positive direction
It makes me feel good and safer to know that I have another tool I can use in my healing process. I also liked the sense of community felt by interacting with others having similair challenges. I really appreciated Adam’s care and support. He has a healing energy that I felt safe around which I think can be be rare.
Although I struggle with being disciplined about committing to the time for meditating, the effects are noticeable. I am more composed, regulated, and am more present when I take the time out to do a meditation
I have greater sense of being alert, present and calm during the day. I notice my days are longer. Dissociation has been lower. I am doing more activities in my community.
When I start my day with meditation, I’m calmer and feel more centered and grounded throughout the day
Feel calmer and less reactive, though that could be attributed to multiple things. This kind of meditation feels more accessible to me.
