What Is Childhood Trauma?

Mindful Healing_What Is Childhood Trauma

First, What is Trauma?

The technical definition of trauma is exposure to a distressing event that exceeds one’s ability to cope, or repeated exposure to adverse events that collectively exceeds one’s ability to cope. It is important to note that trauma can happen just from knowing about a distressing event, even if that event is not happening directly to you.

What Are the Symptoms of Trauma?

Symptoms of trauma tend to be broken down into five categories: Intrusion symptoms, Avoidance symptoms, Mood and Cognitive symptoms, Arousal symptoms, and Dissociative symptoms. People who have been traumatized may experience all the symptoms, or just a few. For more details click on 5 Categories of Trauma Symptoms.

Can Childhood Trauma Impact Me as An Adult?

The answer is yes. The effects from early childhood trauma can be long-lasting and impact one’s life into adulthood.

Children who experience trauma are more likely to experience developmental problems in later years and in adulthood. Common developmental challenges for people who have experienced childhood trauma include: concentrating in school or work, reckless behavior, issues controlling temper, problems developing healthy boundaries in relationships, and acting out their trauma throughout life.

The good news is that it is still treatable.

How Do I Get Help with Childhood Trauma?

If you are reading this article, you are already on the right track. It is important to know that you are not alone. According to the National Child Traumatic Stress Network, 78 percent of children report more than one traumatic experience before the age of five. Research shows that early interventions tend to lead to better long-term prognoses with trauma. Speak to a professional. Therapy can help with managing/reducing symptoms, healing long-term wounds, and helping you navigate life in a healthier way. In therapy, we can evaluate how trauma has affected the mind-body, teach coping skills, and learn methods to bring calm and relaxation into the mind-body.

Do I Need Insurance to See A Therapist?

No. In fact, at Mindful Healing Portland LLC., we accept clients on a sliding scale. We are currently accepting clients for our sliding scale rates.


If you live in Portland or the Portland area and want information or help with PTSD and Trauma,



Top 5 Benefits of Mindfulness Training


Sometimes we get lost in critiques or problems of the past, daydreaming about the future, or worrying about potential catastrophes. Mindfulness is the practice of being fully present, aware of where we are, and what we’re doing. Mindfulness training aids us in detaching from the mind’s narrative, connecting fully in mind, body, and spirit to the here and now, and has been shown to improve concentration and reduce stress.

Below are the top five benefits of mindfulness training.

More Patience

In our lightning-fast, instant gratification culture, it’s easy to get distracted. Mindfulness teaches us to practice patience, so it comes more naturally to us when we need it.

Better Focus & Productivity

It’s tempting to get caught up in social media, interruptions, and unhelpful thoughts. Mindfulness helps us recognize distracting thoughts or impulses and lets them pass without indulging them.

Less Stress & Anxiety

By learning how to make decisive choices about when to think about what, we can rewire our brains to reduce stress and anxiety.

Increased Compassion

Mindfulness broadens compassion for ourselves and others by helping us suspend self-judgment and bring our attention back to the present moment.

Heightened Body Awareness

We tend to lose awareness of what our body is feeling when we get too busy or distracted. With mindfulness, we can listen to our bodies and react in healthier, purposeful ways.

Mindfulness connects the mind and body through a systematic approach to intentionally shape our internal focus of attention. Mindfulness training can help you feel calmer, patient, aware, compassionate, and productive.


If you live in or Portland or near the Portland Area and would like to begin mindfulness training,



Healing Your 7 Chakras with Reiki in Portland


Reiki is a Japanese technique for stress reduction and relaxation to promote healing. Reiki translates to spiritual energy, it is the energy that flows in energetic auras, through the chakras, and throughout the meridians used in acupuncture. Reiki is used to channel energy through the chakra system to activate the natural healing processes of a person’s body and restore their physical and emotional well-being. Discover the location, color, and functions of the 7 chakras below.

  1. The Root Chakra

The root chakra is located at the base of the spine and is represented by the color red. It provides the foundation on which we build our life, related to our feeling of safety and security, whether it’s physical regarding our bodily needs or metaphorical regarding housing and financial safety.

  1. The Sacral Chakra

The sacral chakra is located below the navel and is represented by the color orange. It represents creative and sexual energies. It is the center of our feelings and sensations, supporting our personal expansion and the formation of identity through our connection with others and the world.

  1. The Solar Plexus Chakra

The solar plexus is located below the chest and is represented by the color yellow. It represents self-esteem, pleasure, will-power, and personal responsibility. The solar plexus’ main function is to provide the momentum to move forward in life and reach your goals.

  1. The Heart Chakra

The heart chakra is located in the center of the chest and is represented by the color green. It represents love, self-love, and governs our relationships. Love is the energy that helps transfigure emotions and experiences. It’s an essential element in any relationship, whether it is with others or oneself.

  1. The Throat Chakra

The throat chakra is located at the center of the neck and is represented by the color blue. It represents the ability to speak and communicate clearly and effectively. The throat chakra is about the expression of yourself: your truth, your purpose in life, your creativity.

  1. The Third Eye Chakra

The third eye chakra is located in the center of the forehead, between the eyebrows, and is represented by a blueish-purple color. It represents intuition and foresight and is driven by openness and imagination. The third eye chakra is an instrument to perceive the more subtle qualities of reality.

  1. The Crown Chakra

The crown chakra is located at the top of the head and is represented by the color white or a deep purple. It represents states of higher consciousness and divine connection. This chakra allows access to the uppermost clarity and enlightened wisdom.

Reiki helps balance the flow of energy in the body and can be utilized to release energy that is blocking or weakening your chakra(s). Reiki energy is soothing, opens the flow of energy in the body, and restores balance. Energy healing Reiki sessions are 40 minutes and are provided by both Jon and Regina.


If you live in or near the Portland Area and would like to inquire about Reiki Energy Healing,



Benefits and What to Expect in a Private Yoga Session in Portland


Yoga continues to gain in popularity over the years and the availability of new classes every day confirms the trend. There is a Yoga trend that is growing even faster than classes. It is private yoga lessons.

What is the Difference Between Private Yoga Sessions and Yoga Classes?

An important note is a private yoga session is not a class for one student. It provides much, much more. You get the benefits. In other words, a private yoga session is not just getting more individual time and attention (although you do get more of both), it is about getting results tailored for your physical, emotional, and spiritual wellness goals.

Below are the top three benefits you get from private yoga sessions.

Setting Personal Goals

This is by far the biggest benefit. Not everybody seeks yoga for the same reasons and not everybody’s reasons have the same personal priority. You may seek yoga to solve a physical, physiological or emotional challenge you have been having. It is impossible to have a one-size-fits-all approach to effectively reach your destination when sharing your yoga time with an entire class.

Instant Feedback and Communication

Simple questions like, “Am I doing it right?’ will be answered in real-time right away. Your private yoga instructor will be with you at every moment helping to personalize and shape your yoga practice more efficiently. Even with classroom yoga instructors that adapt to the class, the way the class gets adapted may not offer students the ability to get the feedback and communication that best suits them.

Confidence and Confidentiality

An important part of yoga is having confidence in your progress. Confidence may not come in a classroom full of other yoga students. You may not get the immediate feedback you need, or you may not feel 100% comfortable with a classroom of spectators even when the instructor and classmates are positive and encouraging.  For many, a private instructor is a safer environment to be imperfect and feel less self-conscious.

We Encourage Yoga. Period.

Whether you choose a classroom environment or a private yoga instructor, beginning yoga is a path to many benefits. If you want yoga lessons that are tailored and personalized for your goals with immediate attention and feedback, while feeling safe to try new poses, then private yoga sessions are for you.


If you live in or near the Portland Area and would like to inquire about private yoga sessions,



What’s the Difference Between Swedish Massage and Deep Tissue Massage?


If you are looking for a massage service near you in the Portland area, you may find yourself asking the difference between Swedish massage and deep tissue massage. Fortunately, you came to the right place. We’ll help define the two most popular massage services.

Swedish Massage vs. Deep Tissue Massage

Both types of massage have a specific purpose and will feel different to the person on the receiving end. In a nutshell, Swedish massage is more for relaxation and deep tissue is for removing knots. This, of course, is an oversimplification. We will provide more details and differences further down. First we will talk about how they are similar.

At the beginning of each massage session, Swedish and deep tissue feel similar. Both types of massage start with light gentle strokes over the top of the skin to acclimate you to the massage experience. That is where the similarities end.

What Is Swedish Massage?

Swedish massage is the classic relaxing massage you would expect at a spa. It is based on a technique by a Dutch doctor named Johann George Mezger. It is defined by the three types of strokes used; effleurage (sliding movements), petrissage (kneading movements), friction (rubbing). It can also include vibration and percussion techniques.

What Are the Benefits of Swedish Massage?

Swedish massage reduces physical and emotional stress. It can also increase oxygen to the blood, stimulate the nervous system, and release toxins. Toxins like lactic acid, uric acid, and other types of metabolic wastes get flushed out your body tissue. This is also why hydrating after a massage is very important.

What Is Deep Tissue Massage?

Just as Swedish massage can be defined by the strokes, so can deep tissue massage. In the case of deep tissue, the strokes are called stripping and friction. Stripping applies deep pressure along the length of a muscle or muscle group. The pressure can be applied by an elbow, forearm, or hands. Friction strokes are used to generate heat and can go with the muscle, against the muscle, or in a circular motion.

What Are the Benefits of Deep Tissue Massage?

Deep tissue massage can loosen what most of us refer to as knots and stiffness. More technically, it loosens the deeper muscle structures and connective tissue called fascia. It can be used for smaller muscle injuries and chronic pain issues. Good candidates for deep tissue are whiplash, sports injuries, postural alignment, and even muscle spasms.

How Do I Choose the Right Massage?

Your massage therapist will help you. They will ask about your needs and may offer a blend of techniques based on your needs. The key components for Swedish massage are relaxation, improved mood, and better sleep. The key components for deep tissue massage are chronic muscle pains, improved posture, and improved range of motion.


To inquire about receiving massage, yoga, or energy healing services,




8 Steps to a 5-Minute Mindful Breathing Exercise


Trigger Warning: If you’ve had a history of trauma, and are prone to flashbacks, intrusive thoughts, or are actively experiencing PTSD, this process may set off some of those experiences, which can reactivate feelings of the trauma. There are other mindfulness exercises that involve more grounding that may be a better fit for you, and you may want to skip this exercise.

Please read through all of the instructions before you begin.

  1. Get in a comfortable position. This exercise can be done, sitting, laying, or standing if you wish.
  2. Set a timer for 5 minutes.
  3. Invite your eyes to rest.
  4. Breathe in through the nose (if you can’t breathe through your nose the mouth makes an excellent substitute), out through the mouth, practicing diaphragmatic breathing. In order to practice diaphragmatic breathing,
    1. Inhale deep into the belly, then the chest; invite your belly to expand and the ribcage to open as you inhale.
    2. Exhale out through the mouth, at a pace that is comfortable for you, bringing the belly in towards your spine.
    3. If you find it is difficult to breathe deep into the lungs you may consider resting your hands on top of your head, as this will open up the ribcage and make it easier to breathe deep.
  5. Focus on the breath like a curious observer. Notice the coolness of the inhale, the warmth of the exhale. Notice how the chest rises and falls, and how the air flows through your windpipe.
  6. As you go through this process, you may notice that your mindbody wanting to attend to different sensations, thoughts, or feelings. Perhaps you feel the urge to scratch an itch, or begin planning your to-do list is for tomorrow, or feel bored of this moment attending to the breath. Push nothing away and attach to nothing.
  7. Any time you notice a thought or a feeling, label it and let it pass through your mind as though it were a log flowing down the river of your mind, and return your attention to the breath. You can tell yourself things like, “my mind is planning,” or “mind is judging,” or “body is feeling some anxiety.”
  8. When the timer goes off, take a few moments to wiggle the fingers and toes, blink open the eyes, and then return to the room.

Go ahead now and take the time to complete the exercise, then return to reading.

Was it challenging for you to just breathe and sit still? Did you notice that even though all you’re supposed to be doing is breathing that your mindbody was having thoughts and feelings? I know my mind wandered to planning, criticism, and pondering. Did you notice any patterns? This exercise can be helpful to reduce anxiety, and understand the background content of our minds. It can also be a helpful reminder that we are more than our thoughts and feelings, and we do have some control over how we interact with them. Learning to regulate our interactions with our mindbody can go a long-way to improving our overall mindbody fitness.


No. In fact, at Mindful Healing Portland LLC., we accept clients on a sliding scale. We are currently accepting clients for our sliding scale rates.