Trauma-Friendly Meditation
All classes are lead by a our meditation facilitator and held virtually. We offer traditional live group classes on Zoom on a monthly basis, and a self-paced version completely online that you can begin anytime.
Live Group Calls - Traditional Program
Click to Register: Next Class March 16-19, 2026. 7pm eastern
Online Self-Paced Program
What’s Trauma-Friendly about this Meditation Technique?
From your facilitator, Adam Friedman:
Many traditional meditation practices emphasize focus or achieving particular states of mind. While there are many trauma survivors who have been profoundly helped through these practices, for some people with Complex PTSD, it can be counterproductive. Focus is difficult. Trying to focus and failing often activates a harsh inner critic common in individuals with CPTSD: Why can’t I do this? What’s wrong with me? For some, the practice can become another source of suffering.
This technique takes the opposite approach. There is no goal within any individual session. No attempt to control your attention. No requirement to feel calm. No state to reach. The only aim is, over time, to become more accepting of how meditation is actually going. Since there is no goal, you cannot fail. This can work to disengage the inner critic.
This meditation largely involves letting your mind do what it naturally does – create thoughts, emotions, and sensations. Over time, sitting there while the mind does what it does builds tolerance for unpleasant bodily sensations and emotional states.
A Google AI summary of the 90 testimonials in the evaluation of the Zoom version of the program reports:
“a theme of radical acceptance that began as a release of the ‘pressure to get it right’ during meditation, but rapidly evolved into a new baseline for daily life. Participants reported that as they stopped fighting to control their thoughts during the practice, they spontaneously stopped ‘beating themselves up’ in their day-to-day existence. This shift resulted in a profound sense of freedom and a reduction in chronic ‘alarm’ signals, allowing survivors to navigate life’s stressors with an automatic, newfound easiness.”
The evaluation also shows that over 80% of individuals who attend at least three classes see positive change in their lives one month after starting (about 25% experience large changes; 38% medium changes, and 20% small changes.) A second evaluation found that roughly two-thirds of participants reported being able to do better work in therapy after one month of practice. This could be expected as accepting things as they are is a common goal in therapy.
Program Information
Program Overview:
The course is 7 sessions over a month with the first four being on consecutive days (Monday-Thursday or Tuesday-Friday.) The first day is 90-120 minutes, days 2-4 are 60-90 minutes, and the last 3 days are 60-75 minutes.
The only rule I have is that you be comfortable.
You can be off camera and muted the whole time if you want. One participant noted in their review of the course, “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.”
If you want to “meet” me before the class, HERE is a 4-minute video.
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.
Understandably, more people choose the self-paced option. I do want to point out some limitations of this version before you decide:
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The data I listed above is from the Zoom version. A very small percentage of people completed the survey after the self-paced course, so I can’t vouch for its helpfulness for most people with CPTSD. I know that some people have been helped, but it could be the minority – I just don’t know.
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The ideal way to learn this technique is to have multiple classes in the first few days. Without the discipline of the daily Zoom class to show up to, many people don’t do the recommended timing. This may reduce the effectiveness. (I get it; my exercise regularity is super-lame. A trainer would help.)
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One important part of the Zoom class is that some people choose to share what their meditations were like. My responses really help people develop a better understanding of the technique. Even if you never want to talk, hearing my responses to other people can help. Since this is such an important part of the class, I tried to match it in the self-paced video version. The small number of people who completed the self-paced survey report that this was helpful, but I’m not sure it’s as helpful as me doing it in person. Of course, if you do the self-paced version, feel free to email me with any questions. Some people have been really helped by my responses.
If you want to “meet” me before enrolling in the class, HERE is a 4-minute video.
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.
It’s important to read the following important information, which applies to the use of our website as well as any and all associated CPTSD Foundation websites, programs, and resources; free or paid. If you have questions, please contact us before proceeding.
Full Disclaimer and Privacy Policy
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.
