Podcast Summary: Therapy Chat – Episode 476

Trauma, Somatics and Mindfulness with Lynn Fraser

Host: Laura Reagan, LCSW-C
Guest: Lynn Fraser, Senior Meditation Yoga Teacher & Mindfulness Facilitator
Release Date: March 31, 2025

Episode Overview

In this episode, Laura Reagan interviews mindfulness and somatic inquiry teacher Lynn Fraser. Their conversation delves into trauma, somatics (body-based healing), and mindfulness—exploring how trauma shapes our beliefs, bodies, and nervous systems, and offering accessible methods anyone can use to begin healing. Key focus areas include how trauma is stored in the body, the transformative power of mindfulness and self-compassion, and practical breath and inquiry practices for reconnecting with oneself.

Key Discussion Points and Insights

1. Introduction to Somatic Mindfulness and the Living Inquiries (04:30–08:21)

• The Living Inquiries:
  • A mindfulness-based, meditative inquiry process developed by Scott Kiloby, breaking experience into:
    • Words (internal self-talk)
    • Pictures (mental imagery/memories)
    • Sensations (body-based feelings, "energy" in the body)
  • Three central questions for inquiry:
    • Is that me? (examining identification with beliefs/emotions)
    • Where is the compulsion? (exploring urges, e.g., for food, substances)
    • Where is the threat? (locating the sense of danger/anxiety in the body)

“We break down our experience into thoughts, which are words and pictures, and sensation in our body… there’s three elements: words, pictures, and sensations.”
— Lynn Fraser (05:17)

• Trauma and Identity:
  • Traumatic or neglectful childhood experiences shape core deficiency beliefs (e.g., “I am unlovable”) held in both mind and body.
  • Healing requires making these beliefs explicit and relating to bodily sensations with curiosity rather than fear.

2. Mindfulness, Buddhist Inquiry, and Adapting Practice for Trauma (08:21–13:47)

• Roots of the Inquiry Process:

  • Inspired by Buddhist and yoga meditation traditions.
  • “Unfindable inquiry”: Can I find the self? (examining personal identity and its origins)
  • The Living Inquiries expand beyond traditional Buddhist forms, adding compulsion and anxiety inquiries.

• The Neuroscience of Trauma:

  • Our brains are “evidence-based systems”: Early adverse experiences wire the brain towards fear and disconnection.
  • Neglect is as impactful as overt trauma, causing developmental effects on connection, trust, and self-worth.

“Disconnection is the effect of neglect and of abuse. It’s the core of why we feel we don’t belong, why we feel we’re not worthy and we’re not lovable.”
— Lynn Fraser (11:55)

3. The Importance of Trauma-Informed Mindfulness & Somatic Approaches (13:47–17:06)

• Potential Pitfalls of Trauma-Naive Meditation:

  • Mindfulness practices without trauma awareness can “catch people by surprise” by unearthing dysregulating feelings.
  • Safety is foundational; nervous system must feel calm for mindfulness to be healing, not overwhelming.

• Body as the Storehouse of Trauma:

  • Stored tension (e.g., chronic pain, ‘cement block’ shoulders) is evidence of trauma and nervous system dysregulation.
  • Traumatic responses: Fight (anger, aggression), Flight (avoidance), Freeze (numbing, “watching Netflix for hours”), Fawn/Appease.

“Our body just really stores… we brace ourselves against being hurt, and then all of that gets stored in our body.”
— Lynn Fraser (14:40)

4. The Role of Shame and Welcoming Practice (17:06–19:50)

• Healthy vs. Toxic Shame:

  • Healthy shame corrects behaviors within a nurturing connection; toxic shame wounds the core sense of self.
  • Culturally pervasive shame drives resistance, avoidance, and disconnection.

• Welcoming Practice (18:47)

  • Example phrases: “Thank you for being here. I love you. You’re welcome to stay.”
  • Radical acceptance of internal states is difficult, yet deeply healing.

“It’s hard to get to that point where we’re not at war with the energy in our body… But that energy is not here to hurt us. It’s here usually to warn us, to protect us, or to tell us something.”
— Lynn Fraser (18:14)

5. Techniques for Reconnecting with the Body (19:50–23:31)

• Attuning to Bodily Sensations:
  • Guided inquiry includes: Noticing location, quality, and movement of energy in the body.
  • Mindful “clinical” self-observation helps prevent overwhelming identification with pain or emotion.
  • Discovering old memories, associated thoughts, and beliefs often arises.

“We get kind of clinical about it… Here’s this energy, here’s what it feels like, these are the qualities… so we’re not getting sucked into the train of thought.”
— Lynn Fraser (20:23)

• Personal Story:
  • Lynn shares her breakthrough with physical pain (shoulder blade pain disappearing after mindful inquiry), illustrating how trauma healing can lead to physical and emotional relief.

6. Healing Trauma through Body-Based Practices (25:08–29:53)

• Physical Symptoms and Trauma:

  • Shared experiences of pain or illness that resolve through trauma-informed mindfulness (“it’s a real symptom, it’s not in their head” — Laura Reagan, 25:28).
  • The body’s resilience and adaptation to long-held tension.

• Breathwork & Regulation:

  • Breath is the most direct route to nervous system regulation (“I don’t know anything that works better… than breathing.” — Laura Reagan, 26:56).
  • Practical tip: Six-second exhale triggers parasympathetic relaxation (polyvagal theory).
  • Box breathing (4-4-4-4) as a simple, effective tool.

“There’s some research around it takes six seconds of exhaling for the relaxation response to kick in… So we can just breathe out for six seconds and count that.”
— Lynn Fraser (27:36)

• Other Somatic Tools:
  • Gratitude practices, simple physical grounding (feeling feet, rubbing hands).

7. Accessible Practices and Resources (29:53–34:01)

• Free Daily Online Practice:
  • Lynn runs a free, daily half-hour somatic mindfulness practice over Zoom (info at lynnfraserstillpoint.com). Open to all; includes breathwork, relaxation, inquiry.

“Once people learn the tools, then they’ve got them. And so I would really encourage everybody to learn some breathing tools, learn some relaxation.”
— Lynn Fraser (29:44)

• Educational Videos & Lived Experience:
  • Fraser’s video resources provide a bridge from intellectual understanding of trauma to embodied, lived experience.

8. Fraser’s Personal Journey & the Core of Healing (31:58–36:29)

• Developmental Trauma, Disconnection, and Healing:

  • Fraser discusses her own childhood disconnection, adolescent trauma, and the lifelong journey towards reconnection.
  • Healing came through understanding her nervous system, learning trauma theory (notably through Gabor Maté), and compassionate, body-based practices.

• Book Recommendation:

  • “Friends with Your Mind: How to Stop Torturing Yourself with Your Thoughts” by Lynn Fraser—a digestible introduction to the concepts discussed.

“I know through meditation and through my experience that there’s nothing wrong with me at my core. And that trust that I have in that is part of what helps other people touch into that.”
— Lynn Fraser (36:06)

9. Final Reflections – Basic Goodness and Self-Compassion (36:29–37:39)

• Everyone’s Basic Goodness:
  • No matter your trauma, goodness remains at your core.
  • Self-compassion blooms as we grow more confident in turning towards our inner experience.

“It is the hardest thing to apply kindness and compassion to ourselves. And what I find is as we get more confidence in going inside… that is when the kindness and the compassion start to really flower.”
— Lynn Fraser (37:13)

Notable Quotes & Moments

• On Trauma in the Body (14:40):
  “We brace ourselves against being hurt, and then all of that gets stored in our body, and it comes out as stress… like cement blocks.”

• On Shame’s Purpose (17:06):
  “Shame is meant to correct a behavior… within the context of connection… [but] the toxic way that shaming works so much in our culture, it’s devastating.”

• On Healing (36:06):
  “There’s nothing wrong with me at my core. …And that trust… is part of what helps other people touch into that.”

• On Self-Compassion (37:13):
  “It is the hardest thing to apply kindness and compassion to ourselves. …That is when the kindness and compassion start to really flower.”

Additional Resources (Mentioned in Episode)

• Daily Practice: www.lynnfraserstillpoint.com (Free 8am ET Zoom sessions)
• Book: Friends with Your Mind (Amazon/Kindle)
• YouTube Channel: Guided meditations and trauma explanation videos by Lynn Fraser

Timestamps for Major Segments

| Segment | Timestamps | |-----------------------------------------------------|--------------| | Introduction & Lynn’s Background | 04:30–05:17 | | The Living Inquiries Explained | 05:17–08:21 | | Mindfulness & Trauma: Inquiry Roots | 08:21–13:47 | | Safety in Somatic Practice | 13:47–17:06 | | Shame, Welcoming Practice & Mindful Acceptance | 17:06–19:50 | | Noticing Sensation & Trauma in the Body | 19:50–23:31 | | Healing Physical Pain Through Inquiry | 23:31–25:08 | | Regulation Tools: Breathwork, Polyvagal Theory | 25:08–29:53 | | Free Practice & Resources | 29:53–34:01 | | Lynn’s Trauma Story & Personal Insights | 31:58–36:29 | | Final Reflections: Basic Goodness & Self-Compassion | 36:29–37:39 |

Tone and Language

The conversation is warm, supportive, and deeply compassionate, offering both professional and lived expertise. Both Laura and Lynn use accessible, empathetic language, making complex concepts digestible for therapists, clients, and anyone interested in healing trauma.

Summary prepared by Podcast Summarizer | For listeners and non-listeners alike: Clear, actionable, and insightful.