Overcoming PTSD with Compassion
This is both a speech that can be customized
and a meditation for Survivors of War
or Other Traumas
I’m providing content here that may help you better understand yourself and the road ahead. It also contains material that you may use if you are asked to give a presentation on a topic relating to overcoming PTSD. That is followed by a meditation to help you on your journey through difficult times, whether as a patient or as a caregiver.
First, here is a speech you can use or customize if you are asked to give a presentation on “Overcoming PTSD.”
Greetings to both civilians and military veterans who have survived the ravages of war. Greetings also to those of you/us who have survived any traumas that may have contributed to the development of cancer or other illnesses in our bodies.
Welcome to each and all, as we try to help ourselves overcome past situations and feelings, so that we may now live our Best Possible Lives!
Today, I offer respect for each of you and the road you’ve traveled. The experiences you’ve lived through – whether on the battlefield, on the larger Battlefield of Life, or in the depths of your hearts – are profound and unique to you.
Parts of your journey are known to others, but there is much that you have kept to yourself – in a silence that sometimes sounds like screaming. In that, you are not alone.
You are not alone in the pain, and you are not alone in the desire to heal.
Each of you has an innate strength, a resilience, that has been with you all along. It’s part of who you are, deeply embedded in your soul.
You may be personally acquainted with PTSD and may feel its weight in different ways.
Sometimes, the past refuses to stay in the past.
For most people, the memories, experiences, and sense of guilt or other emotions can become overwhelming.
But they are not you.
They are NOT who you truly are. They are things that happened to you, things that you did, or things other people did that hurt you.
But, they do not define you, because they are not the ONLY things that have happened to you or that you have done.
They are NOT YOU.
They are things that happened in your lifetime.
When overcoming PTSD,
the path forward is one of deep healing.
The mind, the body, the emotions, and the spirit ~ all seek balance. They all seek healing. It literally is their job to keep you safe, well, and alive at all times. Even when life circumstances conflict with that goal, they stay active.
Although the physical and psychological scars may remain, those scars are marks of resilience. You are still here, despite all challenges.
Resilience is not weakness; it is a sign of great strength.
You may feel weak. You may feel as if you have failed for “not getting over it.”
But you did NOT fail! You are here today, standing strong, not just because of your courage in the past, but because of your courage now, to seek peace, to embrace healing, and to reconnect with the essence of who you are.
It’s time to become reacquainted with love.
Love for yourself and love for others.
You might think that feeling love is impossible at this moment, but it is not. It starts with an acknowledgement of the pain and the willingness to release it.
It must be released not just from the mind but from where it has become stuck in the cells within the body, giving you nightmares or keeping you stiffened with tension and often on high alert…something we call “hyper-vigilance,” in which you’re always scanning for approaching dangers – seen or unseen, known or unknown. Always expecting “the other shoe to drop” or feeling that any peace or pleasure is “too good to be true” or “won’t last long.”
It’s just the beginning. Healing is a process, not an event. In a moment, I’ll give you a tool you can use whenever you need it. I will guide you through a meditation. Together, we will still our minds. We will recognize the good qualities that you have carried with you all your life: your strength, your loyalty, your conscience, your ability to both survive and overcome hardship, your desire to have purpose, and your desire to be part of something worthwhile.
These qualities are your best qualities, and they are still within you. They provide a foundation upon which you can build peace.
First, let’s talk – just for a moment – about forgiveness.
It is key to overcoming PTSD
This includes forgiveness of others whom you think have harmed you and forgiveness of yourself for the harm you brought to them.
- You do not need to forgive others for their sake.
- You need to forgive others for your own sake, so that you do not continue to carry burdens of anger, hatred, or resentment.
Why?
- Because carrying such burdens creates only mental and physical illnesses within YOU as you stress over things that cannot be undone!
- That is also why you forgive yourself.
So, it is important to forgive. If you find that difficult, choose – or pray first for – the WILLINGNESS to forgive. Then, it may become possible. If you don’t believe in a divine being, then ask your soul to give you the willingness to forgive yourself and others so that you can heal your mind and body.
Not everything a person CAN change should be changed, because what has happened to anyone, anywhere, at any time, can be a life lesson that needs to be learned. For example, if you need to learn forgiveness, there has to be something or someone to forgive. The sooner you choose to do that, the sooner you will heal yourself.
Perhaps the way I altered the famous Serenity Prayer will help you as an affirmation.
I AM serene.
I accept the things I cannot change.
I change the things that I can and should.
I am WISE. I know the difference.
Now, if you feel comfortable enough, close your eyes, and we’ll begin the “Overcoming PTSD Meditation.”
Take a deep breath in and imagine filling your lungs with fresh air, calm, and peace.
Exhale slowly and deeply, imagining yourself releasing tension from the top of your head to the tips of your toes.
We’ll do it again, breathing deeply inward – filling ourselves with fresh air and energy. Hold that sensation at the top of your head for a moment.
And now, release all tensions and toxins from head to toe with your exhaled breath. Hold your breath for a moment after breathing out all the way.
One more time, slowly and deeply breathe in – pure, clean, energizing fresh air all the way from the bottoms of your feet to the crown of your head, and hold it there for a moment…
then exhale – forcefully, if you want to, releasing the tensions and toxins from every cell, atom, organ, and tissue in your body. Hold for a moment.
I’ll be quiet briefly now, so you can practice that breathing on your own before we proceed.
Next, …
Feel your body grounded in this moment. You are fully present right here and right now. Feel the bottom of your hips seated in the chair and the soles of your feet flat on the floor – or feel your whole body weight – from head to toes – on the floor if you’re lying down.
If a stressful image comes into your mind, don’t fight it.
Briefly acknowledge it, as if it were on a big movie screen in front of you, and then watch that screen get smaller, and smaller, and smaller – until it is the size of a small table top – and then the size of a grapefruit – and then the size of a tennis ball – and then the size of a walnut – and finally it becomes like a micro-dot as it disappears back into the black, universal nothingness from whence it came. It’s gone, and you are FREE!
You can do this any time bad feelings or memories flood your mind.
Let’s do it again now for practice.
When a stressful image comes into your mind, remember not to fight it.
Briefly acknowledge it, as if it were on a big movie screen in front of you, and then watch that screen get smaller, and smaller, and smaller – until it is the size of a small table top – and then the size of a grapefruit – and then the size of a tennis ball – and then the size of a walnut – and finally it becomes like a micro-dot as it disappears back into the black, universal nothingness from whence it came.
It is GONE, and you are FREE!
If you need to continue to let go of thoughts that pull you to the past or to memories that no longer serve you, that’s fine. This is not a test. You cannot fail. All those memories are fading, drifting into nothingness, leaving you open to new possibilities. If you practice often enough, releasing will start to happen automatically, and you can have moments and then longer periods of life-giving, soul-enriching stillness.
If you are ready to go forward now, we’ll proceed with the meditation.
***
Overcoming PTSD ~ Continuing the Meditation
Once again, we allow our bodies to be completely relaxed, softened, and at rest. We are ready to receive wisdom, peace, and stillness. Now, in this quiet moment, recognize the strength within you. The love you hold for yourself as a child, the care you’ve shown to others, the loyalty to your purpose – all these qualities are still within you, and they want to prevail.
As you sit or lie comfortably, take another deep breath in. Feel the air gently filling your lungs, expanding your chest. Hold your breath at the top of your head for a moment, and then slowly exhale, releasing any remaining tension or stress.
With every breath from this moment forward, you are sinking deeper into a state of calm. Let your muscles soften, let your mind relax. There is no rush. You are safe in this space, free to simply exist. There is nothing else for you to do now. This is your time for self-care.
Now, bring your awareness to your heart. Imagine a soft, glowing light within your heart, warm and radiant. This light is your spirit, your true essence – the part of you that is unwavering, filled with love and compassion. It has always been there, even when the world around you felt dark or heavy. Feel that golden or pure white light expanding ever brighter, upward, filling your head with complete clarity, like on a bright sunny, blue-sky day with only a few puffy white clouds in sight.
Now, allow that light to grow brighter with every breath, expanding throughout your body. Feel its warmth spreading through your chest, down through your arms, into your hands, and all the way to the tips of your fingers. Let it travel downward from your heart, through your abdomen, hips, and through your legs, to your feet, and into the earth beneath you.
You are connected to the earth, to this moment, to your own deep strength. If it helps you feel more grounded, imagine you have roots growing downward and wrapping themselves around an axle in the center core of the earth, keeping you steady and secure while your mind explores the areas above.
Now, in this space of stillness, I invite you to imagine a peaceful place – a place where you feel the most safe, where you feel the most whole and at ease. This could be somewhere you’ve been before or somewhere your heart desires to go. It could be a vibrant forest, a serene beach, a room, or any place filled with a sense of psychological comfort. It could even be a place in your imagination instead of a physical place on earth.
See it clearly in your mind, and as you breathe deeply, let the sights, sounds, and smells of this place surround you. Are there birds in the air? What sounds come to your ears? Can you smell flowers, or sea salt, or home cooking? Do you have the sensation of warmth … a cool breeze … a loving presence? Feel the peace it offers.
In this place, you are free from fear. You are free from the burdens of the past. Here, there is only love and tranquility.
As you stand or sit in this peaceful space, gently place your hand over your heart. Feel the warmth of your own touch, the love you offer yourself.
Now, think of something that you deeply appreciate about yourself.
It could be something like your determination, your loyalty to others, your bravery in overcoming fear, your ability to solve problems in difficult situations, or your ability to give comfort to others.
Don’t try too hard. Just relax your mind, and a word may come to you. Whatever it is, take a moment to truly respect and feel gratitude for this part of you. Let it fill your heart, knowing that this quality is a part of you forever.
Let this appreciation grow, allowing it to expand throughout your being. Feel the warmth of self-love, knowing you are worthy of compassion, respect, and peace of mind.
And now, as you sit in the stillness of your private place, feel any remaining weight of the past or current events begin to release. The weight shrinks and lifts out of you, floating off – getting ever smaller as it moves away – fading now – fading away, as if it were being carried away by the gentle breeze, disappearing into the distance, and now let it go. Let it be gone. Let it be gone now and forever.
Now, painful memories are powerless to hold you. They dissolve back into nothingness, leaving you lighter, freer, and open to new possibilities.
The past is over. This is HERE. This is NOW. You are in this present moment, in this different place, and you are defined by the love and strength you carry within. The past is gone, and you can create new, loving, supportive realities in your life.
In this moment, you are whole. You are enough. You are at peace.
Allow yourself to take one more deep breath, and with this breath, welcome in the serenity that surrounds you. Breathe it in deeply, filling your body, mind, and soul with it.
When you are ready, gently bring your awareness back to the room. Notice the sounds around you, the feeling of the air on your skin. Take a moment to stretch or to wiggle your fingers and toes, as you start reconnecting with your current surroundings. All is well in this moment. You are safe.
And know, as you open your eyes, that the peace you have found here today is always within you. You can return to it whenever you need, and you can deepen it each time you choose to do so. Your future is full of endless possibilities.
Be Blessed,
So be it, and so it is.
Amen.
Amen.
Amen.
Using the “Overcoming PTSD Meditation”
You may customize this sample meditation however you wish. In addition, you could record it so that you hear your own voice talking to you without having to read it.
I also conduct life coaching and spiritual counseling, plus hypnotherapy and hypnomeditations on this and other subjects. Please contact me if you want to learn more or to have me help you craft your own version of a meditation or affirmations. See contact info below.
June is National PTSD Awareness Month
Click here for information and activities. https://www.ptsd.va.gov/understand/awareness/index.asp
Thank you for taking the time to check out Overcoming PTSD
by Nancy (Ayanna) Wyatt,
aka My Get Well Guru!
To learn more about some of the services I can provide for patients and caregivers, click here.
AI Usage Statement: In the interest of transparency, I note that I used AI to determine if I had covered the most important concepts. As a professional writer, life coach, spiritual counselor, and holistic healer, I retain full responsibility for the co-authored final content and affirm that this tool was used as a supplemental resource, not as a replacement for original thought, professional judgment, or writing skills.
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Author: Nancy (Ayanna) Wyatt, Life Coach & Spiritual Counselor
Nancy (Ayanna) Wyatt, Author, CLC, MHT, TNLP + Reiki Master, Spiritual Counselor, Life Coach, Teacher, Trainer, Writing/Editing, Infographics, Web Content and Blogging Services. She helps people – from all walks of life – see their own beauty so they can heal and thrive, mentally, emotionally, physically, and spiritually.