Living with Borderline Personality Disorder (BPD) and Post-Traumatic Stress Disorder (PTSD) can feel like an emotional rollercoaster. Some days, everything seems fine. Other days, a small trigger can send you spiraling. If you’ve ever felt stuck in cycles of overwhelming emotions, impulsivity, or painful memories, you’re not alone. I’ve been there too.
For me, meditation has been one of the most powerful tools for finding balance. I won’t pretend it’s always easy—sitting with difficult thoughts and emotions can be uncomfortable. But over time, I’ve found ways to make meditation work in a way that supports me. And I want to share those with you. If you’d like personalized guidance, I also offer private meditation lessons where I help people with BPD and PTSD learn how to use meditation as a tool for healing.
My Personal Experience with Meditation, BPD and PTSD
I was diagnosed with BPD after an extreme stress reaction while I was in Canada dealing with immigration paperwork issues. At the time, I knew very little about BPD, and it wasn’t as commonly discussed as it is today. That made me feel alienated, like I was somehow broken or different from everyone else. It took time, but I was able to help myself through with a little bit of self compassion. Specifically, I would do compassion meditations like Loving Kindness ane Karuna, which helped me overcome that sense of alienation and feel more supported.
My PTSD diagnosis came much later, after extensive discussions with my psychologist. Unlike my experience with BPD, I actually found my PTSD diagnosis helpful. It allowed me to reflect deeply on past traumas and struggles, giving me a new perspective on how I had been processing my experiences. It also explained so many of my behaviors—especially avoidance patterns like struggling to do my taxes or go for medical checkups. Even minor stressors would trigger an extreme stress response, leading to avoidance. Understanding this made me more accepting of myself and helped me work toward change, towards controlling my PTSD.
But through my entire struggle with mental health, meditation has been my lifeline.
How I Use Meditation for BPD And PTSD
Meditation can be a life-changing tool for managing Borderline Personality Disorder (BPD) and Post-Traumatic Stress Disorder (PTSD). Both conditions often involve overwhelming emotions, impulsive reactions, and distressing memories. Research shows that meditation helps regulate these experiences by promoting self-awareness, emotional balance, and compassion.
One of the most important benefits of meditation is how it strengthens emotional regulation. Studies have found that mindfulness meditation can increase activity in the prefrontal cortex—the part of the brain responsible for decision-making and impulse control—while reducing activity in the amygdala, which drives fear and emotional reactivity. This helps people with BPD and PTSD become more aware of their emotions without automatically reacting to them. I’ve seen this in my own practice, especially with Vipassana meditation, where simply observing my thoughts and sensations has helped me break cycles of impulsivity.
Meditation also creates a sense of safety in the body, which is especially important for trauma survivors. Somatic practices that involve tuning into physical sensations can calm the nervous system and ease hypervigilance. For me, memory-based meditations—like visualizing when I was a child and my mom would hug me—have helped me reconnect with feelings of love and security during difficult moments.
Another powerful benefit of meditation is its ability to reshape how we relate to painful memories. Compassion-based practices like loving-kindness meditation can reduce self-criticism and help process grief. When I lost my father, meditating on positive memories alongside painful ones helped me find gratitude and comfort without ignoring the pain.
While meditation doesn’t erase difficult emotions, it transforms our relationship with them. It creates space for healing, self-compassion, and acceptance—something I now share through private meditation lessons to help others find balance on their own healing journeys.
Meditation Techniques That Help With BPD And PTSD
1. Grounding Visualization – I imagine roots growing from my feet into the earth, anchoring me during moments of dissociation or panic. It helps me feel safe and connected.
2. Tapping Meditation (EFT) – Gently tapping specific points on my body while repeating calming phrases helps release emotional tension. It’s surprisingly effective for calming intense emotions.
3. Mantra Meditation – Repeating a simple word or phrase like I am safe helps me override racing thoughts and find a steady rhythm when my mind feels chaotic.
4. Somatic Meditation – Tuning into subtle sensations in my body without forcing relaxation helps me process stored trauma without judgment or fear.
Final Thoughts
Meditation hasn’t erased my struggles, but it has transformed my relationship with them. It has given me self-awareness, emotional resilience, and a way to process my past without being consumed by it. If you’re struggling with BPD or PTSD, meditation can be a powerful tool—not just for reducing suffering, but for truly understanding yourself.
If you’re new to meditation or want guidance on how to make it work for your specific challenges, I offer private meditation lessons where I help people develop a meditation practice tailored to their needs. Book a session with me today, and let’s explore how meditation can support you on your healing journey.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.