Christine Regan Lake

How does Meditation Help You Recover from Narcissistic Abuse?

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Christine Regan Lake

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Healing from narcissistic abuse can be a daunting task, yet it is possible. It will require you to gather your strength, face your fears, own your behavior, and commit to changing your life.

In this article we’ll cover why meditation for narcissistic abuse is a powerful tool to embrace as you try to heal and recover after a toxic relationship. You’ll learn about a variety of different meditation protocols that will enable you to rewire your brain and reboot your nervous system so that you can live a more relaxed, joyful, and confident life – post breakup or divorce.

Thankfully, there are a variety of meditation practices that you can embrace such as; Sleep Hypnosis for Narcissistic Abuse, guided meditation for codependency, mindfulness meditations, and guided sleep meditation for emotional abuse to help you create new neural pathways in the brain that will enable you to transform yourself at the deepest level.

You may also want to embrace online therapy for narcissistic abuse to jumpstart your healing process and provide yourself with a solid foundation for healing as you navigate the emotionally challenging path ahead. 

Let’s take a deeper exploration into the specially focused meditation practices that can support you in your personally healing journey. 

Meditation for Narcissistic Abuse Victims

Humanity has been embracing the art of meditation for thousands of years, some archaeologists even say as early as 5,000 BC [1]. For anyone who has ever tried to embrace meditation you quickly see that while the notion is simple; quiet the mind, engage the breath, and release the need to think so you can allow your body, mind, and spirit to simply BE. Easier said than done. After a few moments of silence you can quickly start writing your To-Do list, or planning tonight’s dinner. Meditation is a journey, not a destination.

One of the most important things to remember is that you have to forgive yourself and release your self-judgment for not doing it correctly. Meditation is a spiritual practice and as a spiritual practice you must release the need for perfection. Perfection is an egoic concept that stems from lack consciousness and the need for control.

Whether you decide to try Transcendental Meditation or guided meditation, be patient with yourself as you learn this new skill. The more consistently you practice, the more adept you will become at it.

Meditation will help you learn how to calm your sympathetic nervous system, regulate your emotions, and create new neural pathways in your brain. 

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Sleep Hypnosis for Narcissistic Abuse

Does hypnosis really work in helping people heal from trauma and PTSD? Or is it just another myth floating in popular culture? According to Dr. David Spiegel, a recognized expert in the field of mental health, and professor of psychiatry and behavioral sciences at Stanford University School of Medicine, hypnosis can be ‘very helpful’[2} in patients seeking to heal from stress, anxiety, and PTSD expert and professor of psychiatry and behavioral sciences at Stanford University School of Medicine. 

And, current research substantiates that hypnosis can have a direct impact on strengthening a person’s immune system and arming them against viral infections and disease.  Further work in the area of influencing the body with your beliefs has been explored by Dr. Bruce Lipton, author Biology of Belief. 

Guided Meditation Codependency

While the official mental health bible; “The Diagnostic and Statistical Manual of Mental Disorders, 5th Edition (DSM-5),” does not include codependency as a listed psychological condition, mental health practitioners have generally coined the term codependent to identify people who have “an extreme dependence for certain loved ones in their lives.”[3]

Individuals who struggle with codependency over time will experience distortions in their self-perception, lowered self-worth, self-esteem, and severe challenges with making decisions for themselves without third party validation, and the ability to stand on their own two feet emotionally, mentally, and financially.

 Photo by Brett Jordan on Unsplash

Mindfulness Meditation

If you find yourself reading any self-help blogs, attending a yoga glass, or even a crystal bowl meditation class you’ll probably hear the term ‘mindfulness meditation” or “mindfulness practice” but what does that really mean?

Mindfulness is really about being more intentional about what you are doing. One way to look at it would be to consider every action you engage in to be a meditation that you practice fully and absolutely giving yourself too. Making every single action, movement of your hand, blink of your eye to be fully present in that experience where you are not time traveling to the past or the future but fully cemented and grounded in the present moment experience of what you are doing. 

So, if you’re new to the whole ‘mindfulness’ thing, what would be some simple and effective ways to bring you into a more mindful way of being? 

How to Practice Mindfulness in the Midst of the Storm

When life gets crazy it can be easy to get caught up in the frenetic energy and become ungrounded. Yet, if you can try to slow down your pace, take a deep breath and realize that life is not a race, this can help you get into a more mindful energy and step off the treadmill of life. And, you’ll be glad you did because a treadmill existence is incredibly draining to the soul.  

To get started you want to pick a time and place to get quiet, slow your breath and start paying close attention to your body. You’ll want to notice how your legs feel against the chair or couch you are sitting in. You’ll want to notice the feel of your socks upon your skin — noticing if they are soft, thick and plushy or just thin and flimsy. Now, take a moment to notice your breath, are you breathing shallow from your chest or deeply from your abdomen?

Now start to notice the sounds in your surrounding environment. Is there a TV anywhere in the house? Can you hear your dog or cat breathing as they nap? Or can you hear birds chirping outside your window.  Taking the time to notice these elements will bring you squarely into the present moment. Now, see how long you can stay there. See how many noises you can pinpoint in your environment.

This simple mindfulness practice can be done any time you feel the need to give your mind and break and give your body a chance to reset. 

Meditations and Guided Sleep Meditation Emotional Abuse

Meditations and guided sleep meditations are a phenomenal way to help heal and recover from the emotional wounds of the past. There are a plethora of videos you can find on youtube or you can purchase online that will help you to reprogram your mind every night as you go to sleep to help rewire your brain and reset your internal emotional thermostat. Find a practitioner that resonates with you. You’ll find you’ll try out a few before you come across one that really resonates with you. The voice is always key. You can usually tell within the first few times you listen to know if a recording will work for you.

You want to pick a voice that you find incredibly relaxing and that resonates with your soul in a way that says…. “I trust this person.” The more comfortable you feel with the practitioner and the more you resonate with their voice, the more likely you are to listen to the recorded meditation over and over. Consistency will really be the key here to seeing transformation. You will want to listen to the recording over and over to create new neural pathways in the brain. You have a lot of retraining to do so the more consistent you are with listening to the recording the quicker and more powerful you will be to see results in your healing from narcissistic abuse. 

Photo by Matt Walsh on Unsplash


How does Meditation Help You Recover from Narcissistic Abuse? 

– Frequently Asked Questions





  1. Can meditation heal narcissism?

    Yes, mediation is a phenomenal way to support your healing process after narcissistic abuse. It has the ability to calm your nerves and turn off your sympathetic nervous system so you can become more relaxed in life. It will help you learn abdominal breathing which will also have a transformative effect on your overall feelings of peace and serenity. It will help you learn to quiet the mind so you can learn to be more responsive rather than reactive when you are triggered by everyday life.

  2. How do I heal myself from narcissistic abuse?

    Healing after narcissistic abuse is a journey not a destination. There are multiple steps you must take to heal and recover emotionally, physically, spiritually, sexually, and financially after such trauma.

    The hardest step is the first step – when you must face the fact that you have allowed yourself to be a victim of narcissistic abuse. Feelings of shame and personal betrayal will have to be addressed as well as all the anger, rage, and resentment that you’ve been suppressing for all the injustice that has been done to you. There are a plethora of resources on the web to guide you through the process. 


3. Can brain damage from narcissistic abuse be reversed?

Yes, through the miracle of neuroplasticity the brain has the ability to heal and regain the density of the hippocampus that was damaged during the abuse. There are a number of different healing modalities that have scientifically proven to heal the brain after narcissistic abuse such as EFT – Emotional Freedom Technique, EMDR – Eye Movement Desensitization Reprocessing, and Meditation.  


What happens to your brain after narcissistic abuse?

As the level of cortisol rises in a person’s body who is the victim of narcissistic or traumatic abuse in which they are in fight/flight/freeze/fawn mode for extended periods of time,  it has a negative impact on the brain.

It has been scientifically proven that individuals with higher levels of cortisol and severe PTSD will have a smaller hippocampus. There is a direct correlation between the level of cortisol and the size of the hippocampus. 

Can you get PTSD from narcissistic abuse?

Yes, it has been documented that long-term emotional, physical, and psychological abuse at the hands of a narcissist can cause both PTSD  – Post Traumatic Stress Disorder, and Complex Post Traumatic Stress Disorder. 

Symptoms of someone who has experienced narcissistic abuse can include:

  • Confusion
  • Disillusionment
  • Fear
  • Guilt
  • Shame
  • Low self-esteem
  • Reduced self-confidence

    How long does it take to recover from narcissistic abuse?

    Every individual has their own timeline of healing after narcissistic abuse. The timeline is influenced by so many factors such as mental health counseling, emotional release therapy, energy healing, spiritual healing, internal reflection, personal accountability, prayer, physical healing, and self-forgiveness as you finally seek closure from this period in your life. .

    Healing after narcissistic abuse is a very personal journey and no two people will ever have the exact same healing path. It’s an emotional path, but one well worth taking. 



[1] How Meditation Went Mainstream,and%2C%20of%20course%2C%20Buddhism
[2] Is Hypnosis Real Here Is What the Science Says
[3] What is Dependent Personality Disorder?
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