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.

20. Finding Your Voice: Communal Rhythms and Theatre

Chapter 20 focuses on the importance of community, rhythm, and voice in trauma recovery. Van der Kolk emphasises how trauma isolates individuals and disrupts their connection with others. One way to restore this connection is through expressive, communal experiences, especially theatre and rhythmic group activities (e.g., drumming, dancing, or singing).

He discusses the power of drama therapy and storytelling, especially in helping trauma survivors safely re-experience and reframe their narratives. These group activities allow people to both witness and be witnessed in a supportive, nonjudgmental environment. Expressive practices help regulate the nervous system, foster empathy, and rebuild a sense of agency and trust.

Key concepts:

  • Trauma recovery requires social reconnection.

  • Voice and rhythm help individuals regain control and regulation.

  • Community-based, creative practices are effective in restoring resilience and emotional balance

Finding Your Voice

In today’s meditation practice we will embodying the chapter's central message—that healing from trauma is deeply supported by connection, rhythm, and shared emotional expression. Just as communal activities like theatre and group rhythm help individuals reclaim agency and restore trust, the compassionate meditation fosters a sense of belonging and collective well-being. We’ll begin by creating our own affirmations like “May we all be safe” in a group setting to create a gentle rhythm of shared intention, helping participants feel seen, supported, and emotionally regulated within a safe, connected space.

Key Concepts:

  • Meeting as a group reinforces social connection

  • Voice and rhythm help us cultivate a sense of control and regulation.

  • Community-based, creative practices are effective in restoring resilience and emotional balance

Creating Your Own Compassionate Affirmation

Step 1: Reflect on Core Human Needs

Start by considering what you or others truly need to feel whole. Common themes include:

Safety. Health. Peace. Joy. Connection. Rest. Strength. Clarity. Belonging. Purpose

Example question prompts:

- What do I need most right now to feel supported?

- What feeling or quality would help me thrive?

- What do I wish for others in this space or in the world?

Step 2: Choose Your Language Style

Keep it simple and heartfelt. Use gentle, affirmative phrases like:

- 'May I be/feel/live with...' 'May you be/feel/live with...' 'May we be/feel/live with...'

Step 3: Mix and Match Phrases

Here are some words and qualities you can use to create custom affirmations:

Emotional Qualities: calm, peaceful, content, joyful, open, kind, focused, clear, balanced

Physical/Well-being States: healthy, strong, rested, energised, grounded, resilient, nourished, vibrant

Relational/Spiritual Themes: connected, loved, supported, free, whole, enough, safe, at ease, in harmony

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.