3 Ways of Working Through Complex Trauma and PTSD

I intend in this article to describe some of the processes that are involved in working through complex trauma and PTSD. This is by no means an extensive list, but for the sake of length, I will limit myself to these three essential parts of working through complex trauma and PTSD.

PTSD Flashbacks and How Trauma Relives the Past in the Present Moment

The experience of time changes drastically when you have Post-Traumatic Stress Disorder or complex trauma.

Events, people or circumstance can suddenly trigger an emotional response that brings the emotional residue of your experienced trauma right to the surface in the here and now. Often, it is very difficult to distinguish that your trigger and the emotional responses that come with it relate to your experienced trauma of the past, as your brain projects the danger almost perfectly onto the situation or person(s) at hand in the present.

If you can start to see where your emotional responses might be disproportional to the situation, this will help you to bring awareness to those very emotional responses of the residual trauma and hopefully give you the incentive to make a serious attempt to work through it.

One of the important “safeties” a trauma therapist needs to provide during counseling sessions is to make sure that you as a client are able to tap into the past in order to carefully relive some of your experienced trauma, while at the same time keeping one foot in the here and now.

The therapist can help you to keep one foot in the here and now by reminding you of the room that you are in, through voice and reassurance, and by drawing your attention to your body sensations. When the emotional responses of your traumatic residue do start to get too intense, it is wise to take a break and continue later on once you feel more regulated.

A good therapist should monitor you constantly, and consciously help you to move between activation, safety, and regulation.

The Extremes of PTSD Dissociation and Focusing to Overcome Trauma

Post-Traumatic Stress moves you away from your center. You will often loop between being disconnected and dissociated and then back to feeling emotionally overwhelmed, and this process is extremely exhausting.

During counseling, these very processes are equally present.

The difference a therapist attempts to make to this process is to lessen the divide by curbing your attempts to dissociate, and by pulling you out when you get too focused, and your trauma-vortex starts pulling you in.

In other words, over time, you will have to sit with more of yourself and grow your muscle of awareness, and this growth can be painful. As you start to “hold” more of yourself, you will notice that it becomes harder to dissociate and thus you will be more acutely confronted with the pain that lies just beneath the dissociated state.

That feeling more of yourself can be challenging because it can pull you in. You can become too focused on what you experience and feel, and that can create the desire to solve it, get rid of it, escape from it, or dwell in it too much.

The important thing to remember is that trying to “do” anything regarding your emotions is counterproductive, and you will need to get back to holding the space for yourself as you are.

Remember, holding yourself in awareness is like building muscle; it grows stronger through patience and persistence and having more resilience is the payoff. You will have breakdowns and periods of confusion. Just get up and go at it again after taking rest.

Working Through Complex Trauma and PTSD and Addressing the Habit of Illness

There are certainly different stages of working through Post-Traumatic Stress. What needs addressing first is the emotional residue related to your traumatic experiences of the past. When some of the charge that is held within the body and mind has been released, integrated and sorted through, you will have to start to address the habit of illness.

When you have released or dealt with past trauma it does not mean that the neuron patterns you created out of survival will all be gone. In some instances, they will be changed but in some cases, especially with very early life trauma, they won’t. Some fight, flight, freeze, or please patterns will always be there, but through constructive therapy and your own inner work you will have changed your relationship to those default survival patterns, and you will have other tools and neuron patterns activated that will give you other options for dealing with triggering situations.

That said, there will be new periods of stress in your life where you will, for a time, be pulled back into your deep default survival strategies. The danger is that you might think that you haven’t worked through your past issues and that your current stress will start to build up emotional content again into your “old story.” This is what I call the habit of illness.

In those moments of renewed stress, you will have to be vigilant, and be careful not to slide back into the past and hang out there for too long. You will have to work on your containment and resourcing practices first. Once your emotions are more contained, you can explore what is happening for you. It might be that you associate the current stress too much with your past traumatic stress and you’ll have to separate those events in your mind’s eye. It might also be a mixture of your past and your current stress where the theme of your current stress overlaps with the theme of your past trauma. Sometimes you will find that you just need to walk away from a situation or a person that isn’t good for you because they are triggering you to make associations that have no need to be made. Find out what applies to you and act accordingly.

I hope this article has been helpful to you. If you want more guidance through the various themes of trauma, and how your thoughts, feelings, and reactions interact, do read further below and get a copy of these meditations.

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 being able to hold enough space for yourself, in awareness, to face what comes up for you.

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

Taking it a step further than solid trauma-informed knowledge; this audio course is your next step in working through the complexity of Trauma, PTSD, and CPTSD.

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, to understand your reactions and symptoms.

And I have written eBooks about the various mind-body connections, symptoms and conditions and dissociation processes to help you with that.

Solid knowledge helps to create a healthy cognitive framework. A road map to attempt to understand what you are going through and to put at ease blame, guilt or self-reproach you might have formed as a reaction towards your symptoms.

Where Cognitive Work ends and Emotional work Begins

Cognitive work is essential, but it lacks in that it doesn’t shift your process emotionally.

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

The Trauma Care Audio Guided Meditations Are Designed to fill that Gap

These guided meditations address the various aspects of dissociation: the emotional activation of anger, sadness or anxiety, symptoms of collapse, exhaustion and fatigue, hyperactivity, control, boundaries and vulnerability, the fight-flight-freeze responses and many more.

They will take you into feeling the sensations of your body once again, by slowly regulating your entry and how they relate to the above-mentioned Post-Trauma symptoms and conditions.

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 efficiently.

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 grounding and containing your responses to integrate and heal.

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



How Do These Meditations Work

There is a particular sequence in how these meditations are set-up, starting from the head and from there slowly, coming into the body, by..

  1. Addressing disconnection and dissociation, the head and the busyness of thought.
  2. Working with the fight, flight and freeze activations, and see how it relates 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.
  5. Inviting you to touch-in with silence, while managing healthy boundaries and allowing vulnerability.

I love to meditate, but it is difficult for me to avoid spacing out or geting 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 survival responses hijacking my Felt Sense. (16:13)
  • Connection and disconnection: how it affects 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 Function. (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; 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, so as to mask anxiety.
  • Regulating boundaries and activation healthily.
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 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.

Extra Trauma Care Meditations

Bonus: Added to these nine meditations are three extra meditations for you to work with. Have a look at them 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 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 by containment.
  • Expanding beyond your normal limitations.
  • Silence; that Space behind Tensions

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 effective, 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

The Advantages of The Trauma Care Audio Course

  • Easy to use on Mobile, Tablet or any other Device you would want to Play them on.
  • Play them Whenever You need them.
  • Low Cost and Continuous Use.
  • Go at Your Own Pace in Your Own Time.
  • Download-able. They are yours to Keep.
  • 3 Extra Meditations.

Why You Should Get These Meditations

If you want to touch in with more than just the cognitive part of trauma, these meditations will help you on your journey towards recovery.

They are educational, but have that element of taking you slowly back into the body, and help you process emotional residue that is ‘stored-up’ in there.

Different themes go into the various aspects of Post-Trauma and gently guide you to feel more about yourself again.

You are not alone.

Make that next step in your process.

I’m loving your e-books and meditations and they really are very effective. I’ve never read or heard so much powerful insight and direction packed into so few words on trauma healing. – Ashwin, India

Get Your Copy of The Trauma Care Audio Guided Meditations Today

There are two packages to choose from: The Standard Package of twelve meditations or The Exclusive Package which includes five Trauma Essential eBooks.

The Standard Package now goes for $85.00 only. Regular value is $170.00

And finally..

A Money Back Guarantee!

Use these meditations for the next 15 days, risk-free. If for any reason you are not satisfied, send me an email with a little note as to why you are dissatisfied, and a full refund will be issued of your purchase price.

Take advantage of this 15 Day Money-Back Guarantee. All risk is on me!

Get Your Copy Now

Let’s make that next step in healing (C)PTSD!

Choose your package right here below.


  • Introduction
  • 9 Trauma Focused Meditations
  • 3 Exclusive Extra Meditations
  • x


or €85



  • Introduction
  • 9 Trauma Focused Meditations
  • 3 Exclusive Extra Meditations
  • 5 eBooks on Trauma


or €105


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