The Trauma Care Audio Guided Meditations

Your Next Step in Healing (C)PTSD

Meditation for working through Post-Traumatic Stress isn’t about relaxing. It is about slowly guiding you back into the body, while at the same time helping you to hold enough space for yourself in awareness so that you can face what comes up for you.

As you grow into awareness your space opens up, clarity comes to you, and your suffering lessens.

These meditations take you beyond solid trauma-informed knowledge; they are your next step in working through the complexity of Trauma, PTSD, and CPTSD.

Get Your Copy of The Trauma Care Audio Guided Meditations


Access to download these meditations will be sent to you upon payment.

I have used more traditional meditation for a long time to help in managing CPTSD, but have often found these can be too confronting if I am in a particularly vulnerable place. Roland’s trauma care meditations are a brilliant alternative that offers ways to work at a more or less intense level depending on how I feel each day. These audios are really helping to get the CPTSD back under control and significantly reducing the impact it has on my day to day life. Thank you Roland. – Clare, New Zealand

Meditations That Are Designed to Guide and Invite You, Slowly on, Step by Step, into Embodiment

You will likely start out on your healing journey by reading about Post-Traumatic Stress in order to understand your reactions and symptoms.

I have written The Trauma Essential eBooks to help you with that; they go deeply into the various mind-body connections, the symptoms and conditions of trauma, and the processes of dissociation in Post-Traumatic Stress.

Solid knowledge helps to create a healthy cognitive framework. It provides a road map that guides your attempts to understand what you are going through, and how to lessen any blame, guilt or self-reproach you might have formed as a reaction to your symptoms.

Where Cognitive Work Ends and Emotional Work Begins

Cognitive work is essential, but it doesn’t necessarily shift anything on an emotional level.

On the other hand, working with a counselor or therapist individually might still be too daunting. To talk about and work through trauma– and especially trauma which happened during childhood– can be very challenging.

The Trauma Care Audio Guided Meditations Are Designed to Fill This Gap

These guided meditations address in depth the various aspects of dissociation; anger, sadness, or anxiety, symptoms of collapse, exhaustion and fatigue, hyperactivity, control, boundaries and vulnerability, and the fight-flight-freeze responses.

They will guide you towards feeling the sensations of your body once again– by slowly regulating your reentry– and will help you connect to your body sensations and how they relate to your particular symptoms.

Roland Bal


My name is Roland Bal, and I am the founder of this website.

I use a cognitive and somatic (body) based integrative approach to treat Complex Trauma and PTSD effectively.

These meditations are designed to take you a step further on your healing journey by guiding you through the various processes and symptoms of trauma, while enabling you to ground and contain your responses to help you heal yourself.

They are for anyone who has experienced some form of trauma and are seeking its resolution.


How Do These Meditations Work?

There is a deliberate sequence to these meditations: They start from the head and from there– slowly on– bring you back into the body by:

  1. Addressing disconnection and dissociation, the head and the busyness of thought;
  2. Working with the fight, flight and freeze activation, and illustrating how they relate to tensions in the neck, back of the head, and the adrenals and kidneys;
  3. Slowly moving further into the body by going into the heart and the chest area, allowing the feeling, weight, heaviness, and sadness to be felt and brought into awareness, to help you process emotional residue;
  4. Helping you work through anxiety, self-image, fatigue, depression and boundaries related to the liver, diaphragm, solar plexus, kidneys and the lower-back area; and
  5. Inviting you to safely engage with silence, while managing healthy boundaries and allowing vulnerability.

I love to meditate, but it is difficult for me to avoid spacing out or getting overwhelmed by deep emotions. Your meditations help me to become balanced, being present, and not going too deep or get lost. Thank you for putting in so much effort, also with the email-reminders and short articles. I find them very clear and helpful. – Amber, Germany

What's Inside the Trauma Care Audio Guided Meditations

Have a look into what you are gaining from each meditation and which specific topics are being covered.

Click on each + heading below to see what is inside.

000 Introduction.
  • Introduction to the Trauma Care Audio Guided Meditations.
001 What is Meditation? (19:34)
  • Starting where you are; listening to busyness and disconnection.
  • Tracking the movement of your thoughts; tensions in the head and disconnection.
  • Connecting with the breath; the movement of rising and falling.
  • Opening the body through the breath.
002 Using the Breath to Access Body Awareness. (23:32)
  • The breath as anchor to assist getting in touch with the felt sense.
  • Descending into the body through using the breath; observing tensions as they are.
  • How we breath down emotions using the diaphragm making us ‘head heavy’.
  • Processing heaviness by slowing down and digesting emotional residue.
  • Working with resistances.
003 Are My Fight, Flight and Freeze Responses Hijacking my Felt Sense. (16:13)
  • Connection and disconnection and how it impacts the heart and the chest area.
  • Survival reflexes and how they take over.
  • The importance of staying with “what is” without further acceptance or rejection.
  • Traveling into the body; exploring the heart, the diaphragm, and the solar plexus.
004 Early Life Dysfunctional Wiring and Healthy Nervous System Functioning. (25:17)
  • Moving through early life experiences and nervous system organization.
  • Meeting the brain stem and the fight, flight or freeze activation with awareness.
  • Connecting through feeling disconnected; listening through restrictions.
  • Purging emotional residue and its equivalent body toxins from the tissues.
  • Silence; that space behind tensions.
005 Meeting Fatigue, Exhaustion and Tiredness Constructively. (19:18)
  • Feeling fatigue and exhaustion without reacting to it.
  • Understanding the function of fatigue and exhaustion and why it kicks in.
  • Stress, fatigue; the body’s reaction and adrenal exhaustion.
  • Moving the energy of exhaustion back into awareness through non-dual, direct observation.
006 Beyond Fatigue and Anxiety; Allowing Continued Awareness of Space. (18:29)
  • Starting where you are; being aware of the different layers of emotional residue.
  • Bringing gravity back into the body through the breath.
  • The kidneys, lower back and their emotional holding space.
  • Acknowledging spaciousness by letting go of limitations.
007 Coping with Anxiety and Control and Moving back into Relaxation. (21:45)
  • Moving into the present by negating getting somewhere.
  • The firing of survival coping patterns and how it contributes to physical symptoms.
  • Getting a sense of how you exercise control in order to cope.
  • Observing the relationship of the need for control and anxiety.
  • Regulating boundaries and activation in a healthy way.
008 Contained Anger as Healthy Boundaries. (22:56)
  • Scanning the body; bringing the awareness to inattention and tensions.
  • Negating shame, blame, guilt and self-approach.
  • Repressed anger and its relation to low self-esteem, self-worth and anxiety issues.
  • Managing boundaries; feeling and probing into anger to help process and contain it.
  • Reversing destructive patterns of repression or explosiveness.
  • Reestablish boundaries and their positive attributes; motivation, will power, sense of self, clarity, purpose and healthy functioning of the immune system.
009 The Movement of Desire out of Suffering. (13:57)
  • Observing where you are.
  • Tracking the feeling of searching for something.
  • How neglect, abuse and broken trust gives rise to desire.
  • Negating engagement with suffering and desire to heal.

Bonus: Have a look at these three bonus meditations here below.

Extra001 Connecting with Energy. (21:29)
  • The lower belly as power house.
  • Bringing attention into the pelvic area.
  • Healing hurt and sexuality.
  • Accessing creativity and energy.
Extra002 Pain and Pleasure; Finding the Mid-line of the Nervous System. (19:12)
  • Tracking presence without interfering.
  • Coming back to the mid-line; the spine.
  • Meeting the central nervous system.
  • That space of balance where there is neither rejection nor acceptance.
  • Falling into silence; the backdrop of your existence.
Extra003 Going Beyond the Known; Embracing Expansion and Fear. (22:16)
  • Tracking body-sensations without trying to change or resist what is present.
  • Negating the movement of reaction in order to grow into awareness.
  • Beyond effort; exploring surrender.
  • Letting go of attachment and the trying to get somewhere.
  • Coming closer to the wound; embracing the high energy charge through containment.
  • Expanding beyond your normal limitations.
  • Silence; that space behind tensions

Get Your Copy of The Trauma Care Audio Guided Meditations


Access to download these meditations will be sent to you upon payment.

The Advantages of The Trauma Care Audio Guided Meditations

  • There are many meditations out there, but hardly any of them are crafted for dealing specifically with trauma. These are, and they deliver.
  • These twelve meditations are the summary of nearly twenty years of experience in the field of trauma and healing. They convey the most fundamental insights into the processes of trauma and dissociation and how you can work through them.
  • Twelve trauma resolution oriented audios for less than the price of one individual session.
  • They are yours to keep and you can keep using them in times of need.

Why You Should Get These Meditations

These meditations will help you on your journey of recovery and help you to engage with more than just the cognitive part of trauma.

They are educational and have that element of carefully taking you back into the body to help you process emotional residue that is “stored” in your body cells and nervous system.

The different themes address the various aspects of Post-Traumatic Stress and gently guide you towards feeling like yourself again.

You are not alone.

Make that next step in your process!

I’ve always wanted to use meditation to my benefit. But, I was afraid because I didn’t know what I was doing and with severe disassociation, I knew I needed to be careful. The best thing about Roland’s meditations is that they are simple and efficient, and they don’t overwhelm you. I still have a long way to go, but they are teaching me how to sit with my emotions. To be able to acknowledge them and not, as before, push them away gives me back some power. I believe it’s the beginning of my healing process. I haven’t felt hope in a long time, and I can’t hold onto it for long, but just knowing it’s still there for me is amazing. – Kristin, USA

Get Your Copy of The Trauma Care Audio Meditations Today

What we have done recently is transform these meditations into an audio course. The advantage of that is that you can play them directly (when you are logged in) on any device and that the audio course format tracks your progress.

Here is how that looks like on the inside:


I can’t stress this enough: These aren’t your regular meditations. They are the sum total of my many years of working in the field of trauma, and they are packed with valuable information in addition to the meditative aspect.

Ready for your next step in healing Post-Traumatic Stress and (C)PTSD?

Get Your Copy Now!

Get Your Copy of The Trauma Care Audio Guided Meditations


Access to download these meditations will be sent to you upon payment.

These trauma care meditations have helped me to get back in touch with my body, emotions, and senses and are informative and interesting. Roland’s approach is compassionate and patient, and the gentle, guiding process helps me to feel safe, relaxed and confident. The explanation and guidance on control, anxiety, and resistance was an eye opener for me as I wasn’t even aware of all the control and resistance I was exercising. – Helen, Australia

USD $99.00 $170.00