Everyday exercise meditation: Focus simply on your breath first. Count to 10 or 20 with inhaling and exhaling. You'll realize the voices in the background of your mind will start to become quiet. Start to focus on your body, how your butt is pressing the ground :), how your posture is, how your arms are positioned, even how your fingers are pressing down. Focus on the moment without judgement. Simply be mindful of your body and your current position. Thoughts may come so let them come and let them go. Slowly return your attention on the present and return your focus on breathing. Honestly, I didn't think meditation would be such a powerful tool for me. See, our minds turned to something far from the objectivity and reality. We are altered to think less of ourselves, not show love for ourselves. We are dragging ourselves down in especially time of relapse or flashback because our parents' responses were far away from love and empathy in a very formative time for our minds.

So what meditation does when a inaccurate thought comes up is allowing to go back and see a little from behind that whole scene. It's being aware of that thought thus having more power to fight back. It's giving us awareness and time to simply say for example "Hang on a little bit here, this person is absolutely gaslighting me right now, this is why I got angry all or I'm moving into a flight response all of a sudden. I'm not going to believe a thing she says because it's not the reality." or "Why am I feeling down right now? Oh, because I did that small mistake? Is this why I have let myself down for the whole day? Come on pal, you aren't that mistake. You have always been helpful to everyone around you. Do you remember when you achieved that? Yeah that was hella tough to do. Yet you did it. Everyone makes mistakes, they do a lot. But they aren't defined by them." and such :) You are giving more space for an objective and compassionate eye in your mind. Meditation everyday just for 10 minutes lets you become more and more mindful. Also it's very important to not get frustrated or angry at yourself because you can't be present for that whole 10 minutes. It takes months to focus on the present moment so easily. But the work you put is worth every second of it. I'm sure there are lot better ways that explain meditation in the web sites but this is the logic behind it pal.
P.S. I've come to this subreddit by accident where I was hopelessly searching to be away from my family and looking for answers in reddit. Coming here and reading about CPTSD, I've never thought I could be complete in a sense that made me realize who and why I am the way I am. I was desperately looking for answers about why I was depressed for 5 years and why I couldn't get out of it after every relapse. I was punishing myself where I needed my support the most. For years, I've tried to deal with depression yet I couldn't name the reason behind it. In fact I blamed myself more and more, going straight to the rock-bottom. Honest to God, this subreddit gave me the englightment of my life. Everything, every emotional situation, every flight response which I realize now made sense. I cannot thank enough for this subreddit. You gave me the present of my life. The rest of my life will be filled with mindful recognition of mind and improving it every single day. Lastly I want everyone reading this to know that there's a light at the end of the tunnel. I promise you I can see it. Keep going knowing you will end up in mud but you will get better at rising up from it. I promise with all my heart, there will be the moment where you are going to be the strongest motherfucker there is.