Transform Emotional Triggers For Healing And Inner Peace
You will be asked to recall a trigger, so use caution before proceeding. The intended outcome is peace. Clarity and insight are also possible. Find a quiet place where you feel safe. You can not do this practice wrong.
Transcript
Hello,
My name is Debbie.
I am here to lead you through this Yoga Nidra designed to help you identify everyday triggers and learn to relax even when they're present.
If you've experienced trauma,
Please work through the triggers from that experience with the loving support of a licensed therapist.
You will be asked to imagine a situation that upsets you,
So choose this Yoga Nidra only if you are comfortable with reliving something.
The intent will be to release its power over you.
Find a comfortable place where you can be quiet and still for the next little bit.
A place that feels safe to you,
Free from distractions such as noise,
Conversations,
TV.
You might want to have a blanket handy.
You want to be in a place where you feel supremely comfortable whether you are sitting up or lying down.
The choice is yours.
You just want your spine to be straight and long.
Take a couple more seconds to go ahead and settle,
Making your final adjustments,
Becoming even a little bit more comfortable.
I invite you to close your eyes so that you can focus on what's happening internally.
If that doesn't feel safe to you,
You can just close your eyes part way and just have a soft gaze,
Not really focusing on anything in particular.
Bring your attention to your breath.
Just notice your breath.
Observe what it's doing without trying to change anything.
Feel the body beginning to relax with each progressive exhalation.
Let's take a deep breath in together and chant the sound of Aum.
If Aum does not feel comfortable to you,
Use the word Home.
Inhaling now,
Aum.
Feel the vibrational impact of the sound to bring outwardly focused attention inward.
Now allow yourself to receive this ancient saying that captures the spirit and intention of this practice.
Lead me from the unreal to the real.
Lead me from darkness to light.
Lead me from the time-bound state of consciousness to the timeless state of being that I am.
Maintaining this inner awareness gently begin rubbing the palms together.
Rub a little bit more vigorously now.
To the degree that you feel comfortable,
Place your fingertips on your eyelids and the entire surface of the palms touching your face.
You can start massaging your face with your fingertips.
Fingers working from the eyebrows up to the hairline,
Moving out to the temples,
Circling the fingers at the temples,
Moving down to the joint of the jaw,
Along the jawline to the chin.
Massage around the parentheses of the mouth,
Up to the bridge of the nose,
Around the orbits of the eyes,
Moving the fingers out to the ears,
Massage in front of and behind the ears.
Maybe even a gentle pull on the earlobes,
Feeling tensions and holding melt away.
Squeeze the back of the neck,
Maybe even the shoulders.
I'll give you a couple of seconds here to really give yourself a good neck and shoulder massage.
Now place the entire surface of the palms on the face,
Fingertips on the eyelids.
On your next exhale,
Drop all expression from the face.
Take a deep breath in and let it go.
Take another deep breath in and let it go even more.
Release your arms to your sides.
You may cover your arms with your blanket.
If you don't already have it on you,
You can put it on you.
Just settle here.
Feel the impact flooding the whole body,
The entire body.
Bathe in the sensations.
As we enter this next phase of Yoga Nidra,
Remain as motionless as possible.
If you need to move or make an adjustment,
Do so mindfully.
Return to stillness as soon as you are able.
Resolve to remain awake,
Staying in touch with the sound of my voice.
But know if you fall asleep,
It's perfectly okay.
There's not a right way or a wrong way to practice Yoga Nidra.
It is not a performance.
Allow your entire body to respond directly and non-mentally.
Now shift from thinking and doing to feeling and being.
There's nothing to do here,
Nothing to accomplish.
You just be and see what happens as if you were watching a movie.
Do absolutely nothing from now on and just simply relax.
Drop into the deepest state of tranquility,
Stillness and peace.
From that very relaxed,
Unified state,
Follow my guidance as we begin the Sohum breath.
Now start breathing in through the nostrils and guide your breath and attention steadily from the point between your eyebrows along the spine,
Ending at the base of the spine.
As you exhale,
Imagine that breath going from the base of the spine all the way up.
Continue with this breath,
Mindfully picturing the breath going in through the nose and down the nose.
A few more rounds of breath just like that.
Now we will integrate this breath with the non-vocal sound of Sohum.
Now with each inhalation,
Feel the sound of Sohum.
Imagine the sound as if you were singing a song but it's in your head.
As it flows from the point between your eyebrows to the base of the spine.
In your mind with each exhalation,
Feel the sound of Hum flowing from the base of the spine up to that point between your eyebrows.
Remain totally absorbed in the subtle vibration of sound and energy moving along the spine.
Sensation and attention in complete synchronicity.
Experience it.
Be totally engaged in the sacred presence of who you are.
That I am.
Be completely absorbed,
Totally,
Deeply absorbed as you merge into oneness.
That I am.
I am that.
Now breathe normally.
Bring your attention to the tip of your tongue.
Imagine to rest in the third eye and breathe your whole body and being in that unified presence of Sohum sound and breath.
Experience the deep stillness extending everywhere.
Feel your whole body lying still.
Feel safe and comfortable.
Imagine around your entire body an invisible shield.
Imagine an invisible circle,
A bubble around you keeping you safe in this moment.
Give yourself permission to enter the deepest level of relaxation right now.
Let go.
Let go completely.
Experience silence extending everywhere.
Let go completely.
And enter an effortless state of being.
Bring the sensation of cold to each body part as I name it to the degree that you are able to visualize both feet icy wet,
Both knees biting cold piercing the skin,
Thighs and hips ice cold,
Tender and soft.
Let go.
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