In addition to journaling on your trauma, Biet Simkin, meditation expert and mbg class instructor, suggests the following meditation:
Sit down in a comfortable spot and prepare. It is good to light a candle or have a beautiful piece of art or religious iconography in front of you (it doesn't matter which, simply something very high in beauty).
Before beginning, use a prayer (a tool I call "asking," since I am not religious) to open up your heart to that part of you that doesn't exist on earth. That part of you that was never born and will never die. You know the part! The prayer or "asking" can sound like this:
"Universe within me and without me, please hold me as I take this journey into this very vulnerable place in my memory. Hold me and allow me to come out strong on the other side."
Then sit and meditate on the memory (choose one; do not visit every painful memory all at once). As you remember the incident of harm, trauma, and injustice, imagine yourself asking the person or situation that occurred to come and give you this opportunity to forgive. To come and give you this opportunity to have your heart broken, to be betrayed, to be shocked by the surprise of life.
Now visualize all the good qualities you have as a result of this trauma. Perhaps you are an achiever, perhaps you are a dreamer, perhaps you are a hard worker, perhaps you are more beautiful! I don't know which, but I am certain you gained both positive and negative traits from this terrible incident.
And then to the incident (whether it be person or accident etc.)., say these words with the minds eye: "I forgive you." Say this either in a whisper or internally five times. Then turn to yourself and forgive yourself for not forgiving this earlier. For spending sometimes many years hardened as a result of this incident.
Turn to yourself and say, "I allow myself to relax now. There is nothing more to do. I love you."
Say this five times in a whisper or internally.
Allow yourself as you sit and listen to beauty to remember who you really are. The real you can't be traumatized. The real you isn't subject to these worldly things.
While post-traumatic growth and resilience are the same thing, they do have similarities. Here are five things resilient people do differently.