Yoga Nidra For PTSD, Stress & Burnout (+ Binaural Beats)

Welcome here.

This trauma-informed Yoga Nidra practice is designed to support deep rest, nervous system recovery, and gentle reconnection with the body.

Created from both professional training and personal experience, this practice was designed with safety, compassion, and choice in mind.

Curated for those experiencing PTSD, anxiety, chronic stress, burnout, overwhelm, insomnia, or the effects of prolonged nervous system activation, this guided meditation offers a safe and compassionate space to rest.

Simply get comfortable and listen. There is nothing to achieve and nothing to do "right".

This recording includes binaural beats. Headphones are recommended for the full effect, but you are welcome to listen without them if preferred.

Carly Hammond
Trauma-Informed Coach | Certified ADHD Coach | Yoga Nidra Teacher

Transcript

Welcome. I'm glad you found me. I am Kali. And before we begin, Just a few words about this practice. Yoganeetra. Is a guided practice of. Conscious. Wess. It invites the body to deeply connect with itself. While the mind. Remains softly aware. In this state. We begin to access. The quieter layers. Beneath the surface of the thinking mind. Where the nervous system regulates. And the body can begin to signal to itself. That you are at ease. So that. . . You can begin to restore. The Animist. Parts of you. This practice can also be supportive for experiences such as anxiety, Overwhelm. And burnout. And the lingering effects. Of trauma and stress. And how it's held in the body. There is no need to try to relax. No need to do anything at all. Simply listening. And allowing. Is enough. S U of I Just begin to take a moment to settle in. Finding a position that feels supportive for your body. Babs laying on your back. Or Jenny on your side. You may reach for a blanket for warmth. With the hope to be even 1%. More comfortable. And at ease. Please feel free to adjust your position at any time during the practice. If your body needs to move, That is absolutely welcome here. Allow the eyes to softly close now. Or lower your gaze. If that feels needed today. Your mind may wander. And that is completely natural. Each time you notice it. Simply and kindly. Guide your attention back to your body. And to your natural breath. If at any point you notice emotion arising. Perhaps tears pricking at your eyes. Know that this can be a sign of softening. Into the quieter layers. Beneath the physical body. There is nothing you need to do with this. Simply notice. Simply witness. For now. Take a deep breath. Slowly through your nose. And release it letting it go. Slowly through your mouth. Allowing any remaining tension. To form. Another one. AHHHHHHHHHHHHHHHHHHHHH Be as noisy as you're comfortable with. Tension leaving your belly. Shoulders and jaw. One more deep breath in through your nose. Releasing and letting go through your mouth. Disengaging your thinking mind. And connecting with your body. You remain in control of your experience throughout. There is nothing you can do here that is wrong. This is your practice. And when you are ready will begin. By bringing to mind. A place where you feel calm. At peace. Held. And support it. Search your heart. Or your imagination. And guide yourself to a room. Or exterior space. Where you feel. A little joy. And belonging. It could be real or imagined. With others or alone. Notice colors. Textures. Sounds. Maybe even comforting smells. Allow yourself to rest here. And bring to mind. A gentle Heartfelt intention. A Sankalpa. A self-promise to nurture. A simple phrase. Reflecting something supportive or true within you. If words don't gather easily. It's normal. Notice what does. It's nothing. To strive for. But something to remember and hold with you. And will come over time. A simple phrase such as. . . I give myself permission to rest. Let this intention arise naturally. And repeat it silently to yourself three times. Now. We begin to move awareness. Through the body. Following my voice and allowing your attention to soften slowly. To the center of your forehead. To the space in between your eyebrows. To both temples. And wine. Breathing in. Allowing your face to soften. Your jaw to listen. Awareness to your lower lip. Upper lip. The tip of your nose. Right nostril. Left Nostril. Right here. In our air. Listening to my voice. Left ear. In her ear. Listening. Receiving. Right eye. Island. The connective tissues and cells behind the eye. Bridge of the Nose. Left Eye. Island. The connective tissues and the cells behind the eye. Between the eyebrows. And your mind's eye centre. Crown off your head. Back of your head. Back of the neck. The whole head and neck. Both shoulders. Light Shoulder Chain. Upper arm. Alpine. 4WRM. Rest. White palm. Them. First finger. Second. Little finger. The tips of all five fingers. Pawn. Rest. Forearm. Elbow Upper arm. Show them. White collar band. Center of the throne. Left collarbone. Shoulder joint. Abba, Aum Elbow. Forearm. Rest. BUM Done. First finger. Second finger. Dead. Littlefinger The tips of all five fingers. Palm. Peace. 4Wheelers Elbow Upper arm. Shoulder. Left collarbone. Base of the throat. Ribcage and the whole heart space. Belly button. Stomach. Write him. The whole right thigh. Me. Double X. And calm. The top of the third. Big time. Second time. Bad. Fall. Natural talent. All five toes together. The soul of the third. Here. Cough. Back of the thigh. Back hip joint. Tailbone. Pelvic bone. Left him. The whole left thigh. ME! Lower leg. And come. That's all for this time. Big time. Second tone. That. Fall. Little time. And all five toes together. The soul of the fat. Here. Call. The back of the thigh. Back hip joint. Tailbone. Pelvic bone. Both legs together. Both legs. And the whole lower body. Together. Both arms. Both arms and the whole upper body together. Resting. The whole body now, Resting. Pausing. At ease. In the air surrounding it. And the spaces in between. Remain in stillness. Stay present. And be a witness to their presence. Bring awareness. To the natural breath. No need to change it. Simply observing. Noticing the breath moving in and out. Sensing the wise and fool. Of the chest. I'm the belly the easy rhythm of the natural breath. I will now count down. From 10. To one. Imagine that with each natural breath you dive deeper. And deeper. Into your internal world. 10. Surrendering yourself. Nein. Deeper into rest. With age. Exhalation. Seven. Allowing yourself. Sings. To become softer. 5. Around the edges. Fall. Becoming. The brand. Three. Itself. Tame. Surrendering yourself One. To yourself. Now. Without effort. Try sensing. Heaviness. In your body. Your whole body. Heavy. Waited. Heavy Hand. Heavy shoulders. Heavy back and legs. Like a fallen tree deep in the forest. The body sinking. Support it. And now. Lightness. Throughout your whole body. Weightless. Support it. Lightness. Lighthead. My shoulders. Light back. And legs. Light Heart. Effortless. Like being held by a cloud. Allowing that sensation. To fall away now. And switching to the opposite sensation of Heaviness. Everybody. Heavy. Heavy legs. Heavy Hawn Grounded. Waited. An ancient tree in the forest. Supported by the Earth. And again to lightness. Clouds above you. Carrying it. Light body. Soft shoulders I've been harmed. Buoyant in the air. Profitless. If this isn't part of the practice you can connect with right now. It's okay. Rest here for a moment. Otherwise. . . Moving gently between the sensations of Heaven. And like that. Allow yourself. To follow my voice as I Offer images. Allowing them to appear. And fade. No need to hold on to that. Just noticing them as they arrive. An expansive, Cloudy, Blue sky. Whispering of leaves. In the trees above you. Rays of quiet sunlight. Casting peaceful shadows. Through the woodland. Be quiet. Enchanted Forest. Embracing you. The sound of the birds. And twilight. The child's imagination. Of a magical tree. Twisted and gnarly before you. Is trunk solid. Steady and unmoving. Looking up. Its branches stretching up towards the sky. The sky dark now. A white owl passes by. A moon that is firm. Soft and soothing. Surrounded by a blanket. Of a trillion stars. Rest here at ease for a moment. Night is same. That there is a part of you that is always aware. Without judgement. Or shame. Or conscious thought. Only a subtle Observing energy. A witness. And all that is pure. And good. And trill. Within ye. In this quiet state. Bring back to mind. Your sankalpa. Allow the words to settle within the mind. Like planting a seed. In soft soil. Allow everything. To be as it is. Nothing to fix. Nothing to push away. Notice how you are held. In awareness. The quiet presence. Of the mind. Shitty US team. Continue to rest. Then I welcome you. To turn off your device. Or remove your headphones. Otherwise. Listen to my voice. As I guide your breath now. From one. To death. Each breath deepening a fraction more. With every count. One. 10. Three. Fall. Fine. Gradually becoming more aware of your breath. Sex. Seven. Deepening your breath. Nein. Noticing the surface beneath you. The shape of your body. Sensing the air around you. And paying attention to sounds. Taking your time now. Making small movements. Gently and mindfully. To awaken your body. Carrying this sense of steadiness with you. And gently acknowledging the courage. It takes to meet yourself in this way. Each time you return to the practice. You are offering your body. A new experience. One of safety. Or friends. Of being allowed to suffer. Even if only by a fraction each time. There is nothing you need to force. Nothing you need to push or rush. These shifts, They happen gradually in their own time. And perhaps just for today, You allow yourself to carry a small sense of this with you. Hopefully a reminder. That moments of ease are possible. And that you are learning gently. How to come back to yourself. As you continue into the rest of your day. Namaste.