The Body Keeps The Score - Bessel Van der Kolk

A Meditation Series

The Body Keeps The Score

Dr. van der Kolk shares his research on how trauma is a force that deeply affects both the brain and body. He explains how traumatic experiences leaves lasting imprints on the nervous system, triggering a persistent "fight, flight, or freeze" (and, more recently, fawn) response. Using case studies, he shows how trauma disrupts brain function, impairing emotional regulation, relationships, and bodily safety. He then shares an antidote, how neurofeedback to help rewire the brain and restore a sense of control.

Rewiring The Brain: Neurofeedback

The faculty of voluntarily bringing back a wandering attention, over and over again, is the very root of the judgement, character, and will.

—William James

In a neurofeedback session, a practitioner places sensors on the scalp to monitor the brain's electrical activity in real time, using EEG technology. The person then watches a display—often a movie, animation, or game—that responds to their brainwaves. When the brain produces desired patterns associated with calm, focus, or stability, the feedback is positive, such as a clear screen or smooth audio. If the brain shifts into less optimal states, the feedback becomes less pleasant or stops, prompting the brain to self-correct unconsciously. Over repeated sessions, this process helps the brain learn to regulate itself more effectively, reducing symptoms of trauma, anxiety, or attention disorders.

Brainwave Training

In the meditation class, we’ll replicate the essence of neurofeedback by being guidied to observe our internal states—such as breath, tension, or emotional shifts—and use that awareness as real-time feedback. Instead of external monitors, participants will attempt to learn to recognise when our bodies or minds feel calmer, focused, or grounded, and gently reinforce those states through attention and breath.

I’ll use periodic cues like sound or verbal check-ins to prompt self-awareness, helping us to build an inner feedback loop that supports regulation and mindfulness, similar to how the brain learns during neurofeedback training.

Key Concepts:

  • Awareness is feedback.

  • Calm is reinforced through gentle noticing, not forcing.

  • Disruptions are data, not failures.

You are the Expert in You.

I am not assuming you have experienced severe trauma, but I know each one of us suffers and struggles and has experienced hardships and challenges. We know that life is inherently unsatisfying and that our drive to move beyond this is an important part of our survival. We also know that one of the keys to living a contented life is to be grounded in the present moment, and this is what we’re practising.

Today will be a gentle movement-based meditation, really listen to the boundaries of your body.

There’s no right or wrong way of doing these practices. We’re learning to take great care of ourselves. There’s nothing to fix, we’re exploring how to soften the edges and find safety. Follow my guidance only if this feels right for you.

Be interested, and curious and as best you can bring a non-judgemental approach to your experiences

We’re learning to observe our habits and tendencies. To live life well. To be content and fulfilled.