Hello,
This is Dr.
Catherine Coquitone.
And welcome to this trauma-informed yoga nidra practice.
For deep integration.
Neuroregulation.
And systemic somatic.
Body healing.
We'll begin with part one.
Resource installation,
And orientation.
Before we transition into physical stillness,
We want to take all the time we need to install.
Your inner resources.
In trauma-informed care,
These resources serve as your safety anchors.
They are the grounding team you can intentionally step back to at any point if your experience becomes too intense or overwhelming.
Your Refuge.
Evoke your personal sanctuary or refuge.
This is an environment of absolute safety.
Where no distress can reach you.
And where your body is entirely permitted to drop its guard.
This can be a real place that you have visited in nature.
A comforting room from your past.
Or an entirely imagined sanctuary.
Build this refuge using all your senses.
Look around and notice the lighting.
The colors.
And the protected boundaries of this space.
Notice the soothing ambient sounds.
Or the profound pockets of silence.
Feel the exact temperature of the air resting against your skin.
Allow yourself to feel the immediate physical relief.
Of being inside your sanctuary.
Your protector.
Call into your awareness.
A protected presence.
This is an external force.
Or guide.
Dedicated entirely to your safety.
Holding a secure perimeter around you so that your nervous system can rest.
This can be a loved one.
A wise ancestor.
A spiritual figure.
A spirit animal.
A powerful guide.
Or an abstract force of pure protection and unconditional care.
See your protector standing or resting nearby.
Notice the energy of safety they radiate.
Know that they are completely on guard for you.
Absorbing any external noise.
Or pressure.
So that you do not have to.
Your resolution.
In copper.
Formulate your resolution or affirmation.
In the context of healing from trauma,
Or stress.
Your resolution is a short.
Positive statement.
Written in the present tense.
It declares a fundamental truth about your inherent safety.
Your worth.
Or your wholeness.
Formulate it now as an absolute reality.
It might be,
I am safe and supported in this exact moment.
My body is a resourceful place of healing.
Or I live the capacity to heal.
I am whole exactly as I am.
Bye.
I allow my nervous system to rest,
To finally rest,
To really rest.
Or one of my favorites,
Kind of a go-to for me.
Is I am worthy.
Of effort.
I am worthy of rest.
I am worthy in my effort.
And I am worthy in my rest.
Aye.
Am inherently worthy.
Choose the words that feel completely true to your heart right now.
If it helps,
Pause this recording so that you have some time to consider your resolution.
In fact,
At any time.
In this meditation.
Take time to pause.
And really soak in.
A section of the meditation.
Your talisman.
Finally,
Bring to focus.
A physical material object that can serve as your talisman.
This talisman comes last because it's your physical symbol.
A tangible tool to help you remember your refuge.
You are a protector.
Your resolution.
And everything else we have built.
It could be a stone.
A crystal,
A ring.
A piece of fabric.
Or a small token.
If you have it with you.
Place it in your palm.
Or resting against your skin.
If it is not physically present.
Build a crystal clear sensory memory of it in your mind's eye.
Feel its weight.
Notice its temperature.
Surface textures.
Know that this talisman encapsulates all your internal resources.
And one touch.
Part two.
Resolution.
Autonomy,
And permission.
Take a slow,
Natural breath in.
And as you let the air go.
Allow your physical form to settle in toward the earth.
Plant your resolution.
Bring your resolution directly to the center of your awareness.
Mentally speak these words to yourself three times.
Say your affirmation with deep kindness.
Pausing completely between each repetition to let the resonance of the words soak directly into your mind.
Your heart.
And your tissues.
Begin now.
Next.
Grant absolute permission.
Give yourself explicit permission to practice exactly how you need to today.
In this trauma-informed space,
You hold absolute agency and control over your experience.
You have the full right to shift your posture,
Wiggle your limbs.
Or completely open your eyes at any point.
If lying down feels vulnerable,
You're welcome to sit up.
Lean against a wall.
Or wrap yourself tightly.
And a heavy blanket.
You do not have to remain perfectly still.
Closing your eyes triggers anxiety.
Keep them open with a soft,
Gentle gaze focused on a neutral point in the room.
This practice belongs completely to you.
Understanding your comfort zone and growth zone.
As we journey inward,
Memories.
Physical sensations.
Or unexpected emotions may naturally float to the surface.
To help you navigate these experiences safely.
We use the concepts of the comfort zone,
And the growth zone.
Your comfort zone is your space of absolute safety.
Predictability,
And emotional rest.
It is the steady anchor we built at the start of this practice.
When you are focused on the safety of your refuge.
The shielding presence of your protector.
Or the physical touch of your talisman.
You are resting in your comfort zone.
Here.
Your nervous system can completely drop its armor.
Because there is nothing to fight.
To fix.
Or to process.
Your growth zone.
Your growth zone is the edge where healing actively happens.
When you choose to notice a difficulty motion.
Tight physical sensation.
Or a painful memory with curiosity.
Without running away from it or getting lost in it.
You are stepping into your growth zone.
This is where your system safely processes past distress.
Expanding your capacity to hold difficult things.
It might feel slightly uncomfortable.
Odd or strange.
But it still feels safe enough to tolerate.
How to navigate your boundaries.
You are the protector of your own experience.
If you choose to look at an emerging feeling with curiosity,
You are practicing in your growth zone.
However,
If any sensation or internal image begins to feel too intense,
Scary or overwhelming.
If it crosses the line from growth into distress,
You have the immediate authority to pendulate back to your comfort zone.
You do not have to force your way through the pain.
To return to comfort,
Simply turn your attention.
Away from the distress.
And focus completely on the safety of your refuge.
The Guardian.
Or the guarding presence of your protector.
Or the physical weight of your talisman.
Which reminds you of all of your internal strengths.
You can step back and forth between these zones as many times as you need to.
You are safe.
You are protected.
And you are entirely in control.
Part 3.
Flexible.
Somatic rotation.
The body scan.
We will now begin the rotation of consciousness through your physical body.
This is a process of welcoming and reclaiming your physical form.
With unconditional loving kindness.
A healing energy.
As each part of your body is named.
Simply shine a soft.
Warm spotlight of mental awareness.
Onto that area.
There is absolutely no need to move.
Alter,
Or judge any part of your body.
If a named area feels numb,
Painful.
Or completely inaccessible.
Simply note that with curiosity.
And smoothly glide your attention along with the rhythm of my voice.
Bring your gentle awareness to the right side of your body.
Welcome awareness to the right hand thumb.
To point your finger.
The middle finger.
Ring finger.
Pinky finger.
Notice the palm of the right hand.
The back of the hand.
The wrist.
Track up the forearm.
The elbow.
The upper arm.
The right shoulder.
Feel the right underarm.
The side body.
The waist.
The right hip.
Glide down the right thigh.
A knee,
The lower leg.
The ankle.
The heel.
Notice the sole of the right foot.
The top of the foot.
The right big toe.
Second toe.
Third toe The fourth toe.
And the small baby toe.
Now.
Cleanly shift your spotlight of attention over to the left side of your body.
Welcome awareness to the left hand thumb.
The pointer finger.
Middle finger.
Ring finger.
Pinky finger.
Notice the palm of the left hand.
The back of the left hand.
The wrist.
Track up the forearm.
The elbow.
The upper arm.
The left shoulder.
Feel the underarm.
The side body.
The Waste The left hip.
Move your awareness down the left eye.
The knee,
The lower leg.
The ankle.
The heel.
Notice the sole of the left foot.
The top of the left foot.
The left big toe.
Second toe.
Third toe.
Fourth tone.
And small baby toe.
Gently move your attention to the back of your physical form.
Resting against the earth and toward the earth.
Feel the weight of the back of your head.
Notice the right shoulder blade.
The left shoulder blade.
The space between the shoulder blades.
Feel the upper back.
The mint bag.
And the curve of the lower back.
Notice the right glute.
The left glute.
The back of the thighs.
And the calves.
Feel all the distinct contact points.
Or the back of your body meets the supportive foundation.
The floor.
Or whatever you're resting upon.
Let the earth carry your weight completely.
Gently.
Glide your focus to the front of your body.
Welcome awareness to the very crown of the head.
The forehead.
The right temple.
The left temple.
The right eyebrow.
The left eyebrow.
And the soft space between the eyebrows.
Notice the right eye.
The left eye The right eyelid.
The left eyelid.
Welcome awareness.
To the right nostril.
The left nostril.
The tip of the nose.
Notice the right cheek.
The left cheek.
The upper lip.
The lower lip.
And the slight space between the lips.
Feel the chin.
The jawline.
The throat.
And the collarbones.
Bring awareness to the right side of the chest.
The left side of the chest.
And the very center of your chest.
Resting directly over your physical heart.
Track down to the upper belly.
The navel.
The lower belly.
The pelvis and the pelvic floor.
Now.
Take a step back and feel your whole body together.
Become aware of the entire right leg.
The entire left leg.
Both legs together.
Become aware of the entire right arm.
The entire Left arm.
Both arms together.
Feel the entire torso,
The neck.
The head.
Sense your entire physical body resting here.
Your whole body.
Wear.
Safely resting.
And deeply supported by the earth below you.
Part Four Dual Awareness and breath balancing.
Gently pivot your attention to the natural,
Quiet flow of your breath.
Do not try to force.
Deepen or alter your breath in any way.
Simply witness the body breathing itself.
Notice the cool air entering the nostrils.
And a slightly warmer air leaving the nostrils.
We will now engage in dual awareness and breathing balance.
Training the brain to hold opposite states with absolute stability and safety.
Alternate Side Awareness.
On your next gentle inhalation.
Imagine the breath flowing exclusively up to the left side of your body.
Let the breath pause comfortably at the top of your inhalation,
Bringing your full attention to the left side of your body.
As you exhale,
Let a wave of soothing,
Soft,
And calming sensations.
Wash entirely down to the left side of your frame.
Releasing any stored tension.
On your next inhalation,
Imagine the breath flowing exclusively through the right side of your body.
Let the breath pause comfortably at the top.
As you exhale,
Let a wave of deep comfort and safety and release wash entirely down through the right side of your body.
Now imagine the breath blowing up the entire length of the left side.
Crossing over the center line of the brain and exhaling all the way down the entire length of the right side.
Inhale,
Back up the right side of your body,
Cross the center line,
And exhale completely down the left side.
Let the breath glide smoothly and effortlessly from one side,
Bridging and balancing both hemispheres of your awareness.
The extended autonomic outbreath.
To deepen the parasympathetic relaxation response and soothe stress networks,
We will shift to a balanced rhythmic count.
Inhale quietly through both nostrils for a count of one,
To Three.
Hold the breath with absolute gentleness at the top for one.
4.
.
.
Exhale very slowly,
Letting the breath dissolve for one.
To 3.
Or 5 Six.
Inhale smoothly,
One.
Three.
Hold with ease,
One.
To Three.
Or Bye.
Exhale letting go completely.
1.
To debris.
Or Bye.
Six.
Continue this exact breathing pattern in complete silence for the next few cycles.
Allowing your heart rate variability to optimize and your nervous system to fully drop into a state of restorative repair.
So let's go for three more cycles.
Okay,
Part five.
Evocative visualization of installed resources.
Let go of the count and allow your breathing to return to its natural effortless rhythm.
Your body is breathing perfectly.
Completely supported by the unshakable foundation of the earth below you.
With your body resting in safety.
That's Kim.
Let's step completely into the landscape of your internal resources.
Anchor in your refuge.
See yourself.
Resting safely.
Inside your personal refuge.
Look around this sacred sanctuary with absolute clarity.
Notice the protective walls.
Boundaries.
Or natural borders.
That isolate this space from the rest of the world.
See the colors surrounding you.
Notice the soft,
Warm quality of the light.
Tune in to the sensory details.
Feel the texture of the ground supporting you.
Whether it's soft grass,
Warm sand,
Or a plush rug.
Let your body absorb the profound peace of this environment.
Knowing that nothing can enter this space without your permission.
Feel your protector.
Notice your protector standing or resting at the perimeter of your refuge.
Completely dedicated to your safety.
Feel the immense strength.
Boundary and unconditional protection they provide.
You do not have to watch for danger.
Your protector is holding the field for you.
You are completely safe to drop your armor.
All your armor.
You are permitted to simply be.
Connect to your talisman.
Now feel the memory or the physical presence of your talisman.
Let this object serve its final purpose.
As a unified symbol.
As your mind resting in the refuge holds this talisman.
Let it instantly remind you of your refuge,
Your protector.
Your resolution,
And your immense inner resilience.
Let its physical weight lock in the feeling of safe.
Being safe.
Being whole.
And completely protected.
Rest deeply in this completed landscape.
And breathe.
Okay,
Part six.
Final resolution.
And conscious reentry.
Slowly,
Gently.
Bring your awareness back to the center of your heart.
Seal your resolution.
Recall your resolution,
Your affirmation,
Your mantra from the beginning of the practice.
Speak these words to yourself mentally three times.
State them with absolute certainty,
Sealing this affirmation as living truth that stays locked within your tissues,
Your mind,
And your daily life.
Visualize daily integration.
Imagine yourself moving through your upcoming days.
See yourself navigating your daily routines.
Your interactions.
Your environments.
Notice that even when unexpected life stressors or thoughts Pass through your awareness.
You can easily pull your talisman from your pocket or call it to mind.
It will instantly connect you back to your refuge.
You're a protector.
And this deep inner core of steady,
Unshakable calm.
Your resources are always with you.
Awaken the somatic body.
Gently begin to reintroduce small conscious movements.
Back into your physical form.
Take all the time you need.
You might slowly wiggle your fingers and toes.
Turn your wrists and your ankles with absolute gentleness.
If it feels supportive,
Bend your knees.
And place your feet flat on the floor.
Or whatever is supporting you right now.
And slowly rock your knees from side to side to ground your lower back.
You might choose to wrap your arms around yourself in a gentle,
Warm hug,
Honoring your body's boundaries and space.
Offer deep gratitude.
Before opening your eyes.
Take a profound moment to offer sincere gratitude to yourself.
Thank yourself for having the courage and dedication to pause.
To cultivate safety.
And to actively participate in your own trauma.
And stress recovery and healing journey.
When you feel completely ready.
Gently open your eyes.
Take a soft,
Subtle breath.
Look around your physical room to orient yourself.
And carry a sense of welcoming.
Loving Kindness.
And deep self-compassion forward.
To the rest of your day.
Thank you so much.
For practicing with me.
