My constant reminder to myself all winter is to not push too hard. The essence of the season reminds me that I don’t have to document every aha moment that happens in these cold, quiet months. I don’t have to share every discovery or turn every insight into a poem. In the winter, I’m much more inclined to commune with the Divine and let those conversations remain private. This is the influence of winter, the way it teaches me to shift from an overly productive participant’s pace into a person with a battery that needs to plug in and recharge gradually in order to rise up refreshed for the act of creation.
Rest isn’t easy for us, and we have to be intentional about it. How will you ensure that rest is a central part of your winter schedule? A lot can be accomplished in these sleepy months of contemplation, but if you position rest as the central focus of your routine, you’ll emerge from this season with more endurance for the working days ahead of you.
What does an ideal period of rest look like for you?
Unwinding looks different for everyone, and you’ll need to spend some time making a list of ways you can actualize rest in your daily winter life.
Maybe once a week you wake up and immediately take a hot bath. Maybe you watch a movie in the middle of the day. Maybe you get under your electric blanket and read a book for an hour after lunch. Resting usually requires doing (or not doing) something that will break your routine of constant output. How can you convince yourself to pause and be leisurely?
You’ll have to choose activities that will force you to slow down. You’ll have to remind yourself that resting will expand your creative practice in the long run, even if it seems like the opposite is happening in the moment. Experiment with what works best for you.
Prompts from the Planet
What do plants and other animals do in the winter?
They go dormant. Seeds wait, inactive in the dark soil or stored away, safe and dry.
They harden, keep warm, and get slow. Some stop growing. Others sleep and dream.
Below ground, everything works anew, protective and focused on survival.
The plant world pauses its creation and changes its approach, waiting for the sun to return.
Remember, we are part of the same cycle.
Remember to ask yourself: What is the natural world up to right now? How does it include me?
This is an adapted excerpt from A Year in Practice: Seasonal Rituals and Prompts to Awaken Cycles of Creative ExpressionbyJacqueline Suskin.
Jacqueline Suskin has composed over forty thousand poems with her ongoing improvisational writing project, Poem Store. She is the author of six books, including Help in the Dark Season. Her work has been featured in the New York Times, the Atlantic, and Yes! magazine. She lives in Northern California. For more, see jacquelinesuskin.com.
Jacqueline Suskin has composed over forty thousand poems with her ongoing improvisational writing project, Poem Store. She is the author of six books, including Help in the Dark Season. Her work has been featured in the New York Times, the Atlantic, and Yes! magazine. She lives in Northern California. For more, see jacquelinesuskin.com.
My constant reminder to myself all winter is to not push too hard. The essence of the season reminds me that I don’t have to document every aha moment that happens in these cold, quiet months. I don’t have to share every discovery or turn every insight into a poem. In the winter, I’m much more inclined to commune with the Divine and let those conversations remain private. This is the influence of winter, the way it teaches me to shift from an overly productive participant’s pace into a person with a battery that needs to plug in and recharge gradually in order to rise up refreshed for the act of creation.
Rest isn’t easy for us, and we have to be intentional about it. How will you ensure that rest is a central part of your winter schedule? A lot can be accomplished in these sleepy months of contemplation, but if you position rest as the central focus of your routine, you’ll emerge from this season with more endurance for the working days ahead of you.
What does an ideal period of rest look like for you?
Unwinding looks different for everyone, and you’ll need to spend some time making a list of ways you can actualize rest in your daily winter life.
Maybe once a week you wake up and immediately take a hot bath. Maybe you watch a movie in the middle of the day. Maybe you get under your electric blanket and read a book for an hour after lunch. Resting usually requires doing (or not doing) something that will break your routine of constant output. How can you convince yourself to pause and be leisurely?
You’ll have to choose activities that will force you to slow down. You’ll have to remind yourself that resting will expand your creative practice in the long run, even if it seems like the opposite is happening in the moment. Experiment with what works best for you.
Prompts from the Planet
What do plants and other animals do in the winter?
They go dormant. Seeds wait, inactive in the dark soil or stored away, safe and dry.
They harden, keep warm, and get slow. Some stop growing. Others sleep and dream.
Below ground, everything works anew, protective and focused on survival.
The plant world pauses its creation and changes its approach, waiting for the sun to return.
Remember, we are part of the same cycle.
Remember to ask yourself: What is the natural world up to right now? How does it include me?
This is an adapted excerpt from A Year in Practice: Seasonal Rituals and Prompts to Awaken Cycles of Creative Expression by Jacqueline Suskin.
Jacqueline Suskin has composed over forty thousand poems with her ongoing improvisational writing project, Poem Store. She is the author of six books, including Help in the Dark Season. Her work has been featured in the New York Times, the Atlantic, and Yes! magazine. She lives in Northern California. For more, see jacquelinesuskin.com.
In our modern world, many of us live predominantly out of sync with the rhythms and cycles of nature and the Earth. In her new book, A Year in Practice, Jacqueline Suskin offers readers a wealth of teachings, tools, and rituals to realign with the four seasons and the transitions between them for creative insight and inspiration.
Take a listen as Tami Simon speaks with the celebrated poet and author about the rewards we reap through a return to harmony with our immediate natural surroundings and our larger planetary home, in this conversation on: following your own creative impulse; letting the experiment be the guide; the shift from creative practice to profession; guesswork and trust; the Earth and the seasons as ever-present muse; the many faces of devotion and meaning-making; remembering our connection to nature on a daily basis; the importance of carefully tending to transitional times; the benefits of cultivating a greater sense of embodiment; balancing hope and hopelessness; the sacred function of the poet; the healing power of intentional rest, and the “medicine of winter” so many of us need; introspection, silence, and solitude; making the “radical return” to nature’s cycles; the poem “Desert Bear” and the metaphor of hibernation; shedding what’s no longer needed; and more.
Note: This episode originally aired on Sounds True One, where these special episodes of Insights at the Edge are available to watch live on video and with exclusive access to Q&As with our guests. Learn more at join.soundstrue.com.
Try applying a mentality of awe when you’re interacting with someone who lives a life very different from yours. Let your awe be the inspiration for a connection. How did they come to believe something that makes you so uncomfortable? What is the root of their behavior? Maybe this person has a dissimilar political view. Maybe they live in a rural town, and you live in a city. Maybe they grew up practicing a particular religion, and you didn’t. These are the big facts that surround the difference between you, but maybe this contrast can be intriguing instead of off-putting? When I find myself on a disparate page from someone else, I try not to close up. I try to lean in to discovery. It’s frequently these occasions that surprise me the most and give me new insight.
When I let myself stay curious about another person’s point of view instead of shutting down, I’m challenged to see with a new lens—and that feels creative. What would I have overlooked if I hadn’t led with a sense of reverential respect? For example, through Poem Store, I developed very unlikely friendships that are still a huge part of my life.
From a familial bond with a timber baron to a deep camaraderie with a wealthy businessman, I found myself open to all kinds of folks I might normally shut out if I weren’t in the mode of poetic openness.
These relationships continue to teach me how to develop compassionate language and an availability for dialogue that focuses on similarities, respect, and humanity, as opposed to difference, disdain, and judgment.
Letting your interest in a person’s inner world outweigh your differences could have unifying results. Awe is often the key to the similarities we all share. It’s our curiosity that links us, and these connections can cause the largest transformations.
Jacqueline Suskin has composed over forty thousand poems with her ongoing improvisational writing project, Poem Store. She is the author of six books, including Help in the Dark Season. Her work has been featured in the New York Times, the Atlantic, and Yes! magazine. She lives in Northern California. For more, see jacquelinesuskin.com.
Something is shifting in the world—and the Indigenous peoples of Turtle Island have seen it coming for generations.
This week, Tami Simon speaks with Jasper Young Bear—wisdom keeper, storyteller, founder of the Medicine Lodge Confederacy, and member of the Mandan, Hidatsa, and Arikara Nation—about the sacred oral teachings he was entrusted to carry, and why he has chosen this urgent moment to share them with the world. Jasper is the featured teacher in a new medicine film and four-part audio series, The Creation Story, available to watch and listen to for free at thecreationstory.co.
Join Tami and Jasper to explore:
The Seventh Generation prophecy—and why we are living inside its fulfillment right now
The Prophecy of the Eagle and the Condor, and what the reunification of North and South means for the human family
Why the greatest preparation for coming change is spiritual and emotional—not physical
The sacred laws woven into Indigenous creation stories, and what whole-to-part perception makes possible
The importance of forgiving the unforgivable—and how it opens the frequency of true freedom
Ceremony as living technology: sweat lodges, sacred instruments, and star knowledge as tools of consciousness
Why Jasper believes love—not systems, not ideology—is ultimately what will heal the human family
This interview is unlike most. Tami listens more than she asks. And what Jasper Young Bear offers is truly a transmission: a vision of where we are, where we’re headed, and what each of us can do to become a worthy ancestor for the generations yet to come.
Watch and listen to The Creation Story for free at thecreationstory.co.
This conversation offers genuine transmission—not just concepts about awakening, but the palpable presence of realized teachers exploring the growing edge of spiritual understanding together. Originally aired on Sounds True One.
What if the most transformative place you could go isn’t a retreat center or a therapist’s office—but complete and total darkness?
This week, Tami Simon speaks with Andrew Holecek—interdisciplinary scholar, longtime practitioner of Tibetan Buddhism, and author of the new Sounds True book Total Eclipse of the Mind: Unleashing the Power of Darkness for Creativity, Healing, and Transformation—about the practice of dark retreat: full immersion in sealed, lightless environments used by yogis for centuries to accelerate inner transformation.
Holecek calls it the single most transformative practice of his fifty years of meditation, psychedelic exploration, and three-year Tibetan retreat—and in this interview, he explains why.
Join Tami and Andrew to explore:
What actually happens to the mind in extended darkness—and the neurological science behind why it’s so transformative
The descent of the mind through conscious, subconscious, and collective unconscious layers—and what waits at the bottom
Dark retreat as a “sober psychedelic”: how the brain generates its own endogenous DMT in extended darkness
The practice of enantiodromia—when extreme contraction suddenly flips into extraordinary openness
How to work with panic, trauma, and unwanted experience using the “reverse meditation” principle: feel it, but don’t feed it
Why appearances don’t matter in the dark—and why so many people emerge in tears, feeling safe and held for the first time
The four-step process for integrating darkness into daily life, from sleep masks to dedicated dark rooms
This interview was recorded with both Tami and Andrew wearing blackout masks—making it one of the most immersive listening experiences in Insights at the Edge history.
Listen now and discover what’s been waiting in the dark. →
This conversation offers genuine transmission—not just concepts about awakening, but the palpable presence of realized teachers exploring the growing edge of spiritual understanding together. Originally aired on Sounds True One.
This episode is sponsored by Omega Institute, a global gathering hub for lifelong learning and spiritual exploration. Located in upstate New York’s beautiful Hudson Valley, Omega offers weekend workshops, special events, rest and rejuvenation retreats, professional trainings, online learning, and more. Discover what calls to you at eomega.org/true.
Meditation is often understood as a way to find calm by turning inward. Yet for many people, that inward focus can feel overwhelming instead of grounding. The body may tighten, emotions may rise quickly, or the mind may feel harder to settle. These responses are not a sign of failure. They reflect how the nervous system holds and processes past experiences. Trauma sensitive mindfulness offers a way to approach awareness with more care, allowing space for safety, pacing, and choice.
At Sounds True, we have spent decades sharing the living wisdom of teachers who speak to real human experience with honesty and depth. Through voices like Elizabeth Stanley, we bring forward teachings that integrate science, mindfulness, and compassion, offering practices that support meaningful and lasting inner growth.
Here, we look at trauma sensitive mindfulness through Elizabeth Stanley’s perspective, including why meditation is not always enough and how a more supportive approach can help.
Key Takeaways:
Nervous System Awareness: Trauma sensitive mindfulness centers on regulating the body, not just observing thoughts
Flexible Practice: Meditation can include movement, choice, and external focus to support safety
Healing Approach: Awareness becomes effective when paired with pacing, care, and nervous system support
What Is Trauma Sensitive Mindfulness and How It Differs from Traditional Mindfulness
Trauma sensitive mindfulness begins with a simple truth. The present moment does not feel safe for everyone. Turning inward can bring up intense sensations or emotions, and traditional mindfulness does not always account for how trauma shapes this experience.
This approach offers a gentler entry point. It considers how the body responds before asking it to be still. Instead of pushing through discomfort, it allows for choice, movement, and grounding.
Mindfulness then becomes less about doing it right and more about building a relationship with our experience. We learn to notice what feels supportive, pause when needed, and meet ourselves with care.
Elizabeth Stanley’s Approach to Trauma Sensitive Mindfulness and Healing
Elizabeth Stanley’s work brings clarity to why trauma sensitive mindfulness matters and how it can be practiced in a way that truly supports healing. Her perspective is grounded in both research and lived experience, creating a bridge between science and personal transformation.
Her Background in Trauma and Resilience
Stanley’s background includes years of studying resilience under extreme stress, alongside her own journey through trauma recovery. She emphasizes that resilience is not simply about mental strength. It is about the capacity of the nervous system to return to balance after disruption.
Through trauma sensitive mindfulness, she highlights how this capacity can be strengthened over time. The practice becomes less about observing thoughts and more about learning how to stay connected to the body without becoming overwhelmed.
The Limits of Traditional Mindfulness Practices
In her teaching, Stanley also speaks to the limitations of traditional mindfulness approaches. Many practices assume that the body can tolerate sustained attention. For someone carrying unresolved trauma, that assumption may not hold true.
Trauma sensitive mindfulness acknowledges that awareness alone is not always enough. Without support, attention can amplify distress rather than ease it. By integrating regulation and pacing, this approach creates a more supportive path that allows mindfulness to unfold gradually.
Why Trauma Sensitive Mindfulness Changes the Way We Practice Meditation
When we begin to understand mindfulness through the lens of trauma sensitivity, the practice itself starts to shift. Meditation is no longer about holding attention in one place at all costs. It becomes a responsive and adaptive experience.
Meditation Through the Lens of Trauma Sensitivity
In trauma sensitive mindfulness, meditation can include a wide range of options. A person might keep their eyes open, shift their focus between internal and external awareness, or engage in gentle movement. These choices are not distractions from the practice. They are part of the practice.
This flexibility helps create a sense of stability. It allows the practitioner to remain engaged without pushing beyond their capacity.
Creating Safety Within the Practice
Safety is not treated as an outcome. It is the foundation. Trauma sensitive mindfulness invites us to notice when something feels supportive and when it does not. That noticing becomes a form of guidance.
Over time, this builds trust. The practitioner begins to feel that they can stay present without losing themselves in the experience. Meditation then becomes a space where healing can happen at a natural pace.
When Trauma Sensitive Mindfulness Is Needed Beyond Standard Meditation
There are times when traditional mindfulness practices may not provide the support someone needs. Trauma sensitive mindfulness helps us recognize those moments with clarity and care.
Recognizing Signs That Mindfulness Alone Is Not Enough
Some people notice that meditation brings up anxiety, numbness, or a sense of disconnection. Others may feel flooded by emotion or unable to stay grounded. These experiences are not signs of failure. They are signals from the nervous system.
Trauma sensitive mindfulness encourages us to respond to these signals rather than push through them.
Expanding Beyond Stillness Into Regulation
In these moments, the practice may shift. Instead of remaining still, a person might focus on their surroundings, engage in movement, or connect with a steady rhythm like walking or breathing with sound.
These forms of regulation help restore balance. They create a pathway back to presence that feels supportive rather than overwhelming.
The Role of the Nervous System in Trauma Sensitive Mindfulness Practice
Trauma sensitive mindfulness recognizes that the nervous system plays a central role in how we experience awareness. Before we can rest in presence, the body needs to sense that it is safe enough to do so.
The nervous system constantly interprets signals of safety and threat, often outside of conscious awareness
Trauma can leave the body in patterns of activation or shutdown that shape how mindfulness feels
Trauma sensitive mindfulness introduces gentle ways to support regulation before deep attention is invited
Small moments of ease help the nervous system learn that presence can be safe
Choice allows the practitioner to stay connected without feeling trapped in the experience
As these patterns begin to shift, mindfulness becomes more accessible. The body no longer experiences awareness as something to defend against. Instead, it becomes a place where steadiness can grow.
How to Practice Trauma Sensitive Mindfulness Safely and Effectively
Practicing trauma sensitive mindfulness begins with a willingness to move at the pace of the body. There is no need to force stillness or sustain attention beyond what feels manageable. Instead, we begin by noticing what feels supportive in the moment.
This might include grounding attention in the senses, feeling the contact of the body with a chair, or simply noticing the environment. At times, it may mean stepping away from internal awareness and focusing outward. These choices are not interruptions. They are expressions of care.
Over time, this approach builds a sense of trust. The practitioner learns that they can engage with mindfulness without becoming overwhelmed. Safety becomes something that is felt, not something that is assumed. From this foundation, awareness can deepen in a way that feels steady and sustainable.
Bringing Trauma Sensitive Mindfulness into Daily Life and Relationships
Trauma sensitive mindfulness does not remain confined to formal practice. It naturally extends into daily life. It can be present in the way we pause before responding, in how we notice tension in the body, or in the decision to take a moment of rest.
In relationships, this awareness can create space. Instead of reacting automatically, we begin to sense what is happening within us. This allows for more thoughtful responses and a greater sense of connection.
These small moments matter. They reflect a shift from striving to be present toward allowing presence to emerge. In this way, mindfulness becomes integrated into the rhythm of everyday life.
Building Resilience Through Trauma Sensitive Mindfulness Over Time
Resilience develops gradually. It is shaped through repeated experiences of safety, awareness, and regulation. Trauma sensitive mindfulness supports this process by honoring the body’s natural pace.
Each moment of grounded awareness strengthens the nervous system’s capacity to remain present. Over time, this creates a sense of stability that can hold a wider range of experiences.
This path is not about reaching a fixed state. It is about developing a relationship with ourselves that is steady, responsive, and compassionate. Through trauma sensitive mindfulness, we begin to discover that presence is not something we force. It is something that becomes possible as the body learns it is safe to be here.
Final Thoughts
Trauma sensitive mindfulness invites a more compassionate way of being present. Rather than pushing through discomfort, it encourages us to listen to the body and move at a pace that feels supportive.
Elizabeth Stanley’s insights remind us that awareness and regulation go hand in hand. As we honor both, mindfulness becomes a steady, healing practice that meets us exactly where we are.
Frequently Asked Questions About Trauma Sensitive Mindfulness
What makes trauma sensitive mindfulness different from trauma informed care?
Trauma sensitive mindfulness is a specific approach within the broader framework of trauma informed care. While trauma informed care can apply to many fields, such as healthcare or education, trauma sensitive mindfulness focuses directly on how mindfulness practices are adapted to support nervous system safety and regulation.
Can trauma sensitive mindfulness be practiced without a teacher?
Yes, it can be practiced individually, especially with gentle awareness and self-guided pacing. However, some people benefit from working with a trained practitioner who understands trauma and can offer guidance when difficult experiences arise.
Is trauma sensitive mindfulness suitable for beginners?
Yes, it is often more accessible for beginners because it emphasizes choice and flexibility. Instead of requiring strict focus, it allows people to ease into awareness in a way that feels manageable.
How long does it take to see benefits from trauma sensitive mindfulness?
The experience varies from person to person. Some may notice small shifts in awareness and calm within a short time, while bigger changes in resilience and regulation tend to develop gradually through consistent practice.
Can trauma sensitive mindfulness replace therapy?
It is not a replacement for therapy, especially for those working through significant trauma. It can be a supportive complement to therapeutic work, helping individuals build awareness and regulation skills alongside professional support.
What types of practices are included in trauma sensitive mindfulness?
Practices may include grounding exercises, sensory awareness, gentle movement, and flexible attention techniques. The focus is on what supports stability rather than following a fixed method.
How does trauma sensitive mindfulness support physical well-being?
By helping regulate the nervous system, this approach can reduce chronic stress responses in the body. Over time, this may support improved sleep, reduced tension, and a greater sense of ease.
Is it normal to feel discomfort during trauma sensitive mindfulness?
Some discomfort can arise, especially when becoming more aware of internal experiences. The key difference is that this approach encourages responding to discomfort with care, rather than pushing through it.
Can trauma sensitive mindfulness be practiced in short moments?
Yes, it is well suited for brief, everyday moments. Even a few seconds of grounding or awareness can support regulation and help build consistency over time.
Who can benefit most from trauma sensitive mindfulness?
Anyone can benefit, but it is especially supportive for individuals who find traditional meditation challenging or overwhelming. It offers an alternative path that honors personal capacity.
Michelle Cassandra Johnson is an author, activist, spiritual teacher, racial equity consultant, and intuitive healer. She is the author of six books, including Skill in Action and Finding Refuge. Amy Burtaine is a leadership coach and racial equity trainer. With Robin DiAngelo, she is the coauthor of The Facilitator’s Guide for White Affinity Groups. For more, visit https://www.michellecjohnson.com/wisdom-of-the-hive.
Jacqueline Suskin
