Yoga Nidra For Anger

This is a short, 20-minute meditation to help you move through anger or frustration using the integrative rest method (Yoga Nidra or Transformational Sleep) for dealing with symptoms and responses of PTSD and grief. Contains breathing practices, body scans, and mindfulness.

Transcript

Namaste,

Fine tune your comfort a little more,

Make some small adjustments to your legs,

Arms,

Shoulders,

Head.

Create some space now between the upper jaw and the lower jaw.

Allow your tongue to rest on the roof inside your mouth.

Feel the air and breath inside the nose,

Guiding all of your focus to the breath swirling inside the nose.

Feel this warm or cool,

Feeling air,

Space and movement.

Notice how the breath begins to slow when you take notice of it.

Some need to control,

There's a slowing down through your witnessing.

Follow the sensations of the air flowing through the passageways deep inside the lungs.

All focus to the air and space moving inside the lungs.

Notice how you can take all of this breath in,

Expand wide open and also be present in how the body lets go,

Breath fading out.

Notice your whole body resting and fully nourished,

Safe.

Now imagine that there is a small hole in the top of the head,

Draw all awareness to the top of the head,

Creating a small hole here.

Now focus inwards into the heat and tension within the head and then allow a little bit of this tension,

This heat to be released through the hole.

Feel its cooling sensation as it passes through,

Heat and tension released,

Cooled by the air and space around it,

Free to flow.

From this hole to become a little bit larger now,

Releasing more heat and tension as this tension and heat is released,

Dissipates all around you.

Using heat and tension,

Transforming it into cool air and space,

Letting it go a little more and more each time you breathe out.

In breath,

Feeling the tension rising to the top,

Hot,

Each breath out released,

Cool,

Dissipating the tension within.

And now let this go.

Feel your witness to the breath and the slower movements of thought and breath,

Natural pace that is right for you in this moment,

Body and mind with gentle ease,

Sensations and movement of mind and breath,

Steadiness and gentle fluctuations.

Notice what sounds you can sense,

Ears open,

Receptive,

Movements of sound,

Alert and aware of the presence of stillness or movements of space,

Thoughts and layers of sounds and distractions.

Oscillating your awareness between the sensations of stillness and movement.

Learning how to be still,

To be really still and let life happen.

That stillness becomes a radiance.

Morgan Freeman wrote these words on what pervades when we become still and present.

Bear witness to your stillness,

Dear one.

And could you now bring all of awareness inside the right eye?

Feel the right eye cool,

A cool radiating energy from the right eye.

And now allow this cool sensation to move inside the right side of your forehead and temple.

Now your cheek and cheekbone,

Right ear and earlobe cool,

Upper jaw,

Lower jaw,

Lower jaw and the space in between your jaws.

A cooling sensation flows down the right side of your neck and pools inside the shoulder.

Feel the right shoulder intense with cool sensations,

Cooling down the right arm and down to each fingertip like cool water dissolving.

Solving right thumb,

Index finger,

Middle finger,

Ring finger,

Middle finger,

Cool and dissolving the whole right hand,

Wrist,

Elbow,

Right shoulder,

The whole right side of your chest,

Waist,

Hip,

Cool down the upper leg,

Knee,

Lower leg,

Heel,

Muscle of the right foot,

Cold sensations,

Top of the right foot,

Big toe,

Cold and dissolving into the space around you.

Second toe,

Third toe,

Fourth toe,

Little toe and now the whole right side of your body from head to toe,

Cool,

Bathing in a cool lake of peacefulness,

Stillness,

Perfect temperature.

And then draw your awareness back up and over to the left eye and could you imagine now that the left eye begins to be warmed by the radiance of the sun.

Feel a warm radiating energy from the left eye and then feel as though this patch of sunlight moves across warming the left side of your forehead and temple,

Left cheek and cheekbone kissed by the sun,

Ear and earlobe warm,

Upper jaw,

Lower jaw,

Even warmth into the space between the jaws.

Feel this warm patch of sunlight down the left side of the neck and deep inside the left shoulder warmed by the sunlight and then feel this warmth move down the right arm dissolving left thumb into sun,

Index finger into light,

Middle finger dissolving,

Ring finger,

Little finger and the whole left hand bright warm light,

Filling the wrist,

Elbow,

Left shoulder,

Filling the whole left side of your chest with warm radiating energy and light.

Feel this light move down warming the waist,

Hip,

Upper leg,

Filling the knee,

Sunlight,

Lower leg,

Heel,

Sole of the left foot,

Warming the top of the left foot,

Filling big toe with light and warmth,

Second toe dissolving into light,

Third toe,

Fourth toe,

Middle toe,

The whole left foot and the whole left side,

The whole left side warm like the sun.

And then begin to welcome the whole body to be radiant and still,

The whole body as one perfect temperature that is right for you in this moment,

The whole body comfortable and still.

Mind deep down into the cosmic carbon of your soul like the diamond billions of years old,

Full of wisdom and made of the hardest natural substance on earth.

Feel the part of you that is shining bright like a diamond,

Strong radiating prism of light,

Transparent,

Made of unmatched brilliance.

Feel your transparency,

Feel your tremendous strength,

Both hands and arms strong.

Notice your heart strong and radiant,

Prism of light,

Cosmic carbon of your soul.

You are strong enough to endure heat and intense pressure,

Dear one.

Your magnificence and brilliance rest within your reflective time of stillness.

So rest here,

Dear one.

Rest in your radiant cosmic heart.

Your stillness crystallizing your strength and transparency.

Feel this high vibration of protection.

And as you rest here,

Ask yourself,

What have you learned about your stillness?

So what glimmers,

What shines in this brilliant radiance of you,

Of your cosmic soul?

How are you going to move through this day or the next day with your strength?

How are you going to make a positive impact?

And draw your awareness,

Your focus all the way up to the crown of the head.

Feel this cool sensation here,

As though the crown of the head opens wide,

Beaming with a prism of light.

Feel the breath move through this channel,

Breathe deep.

Do this a few more times.

Allow the breath to return back to its natural pace and rhythm that is perfect for you in this moment.

Feeling alert and aware,

Allow your awareness to start to reach out,

Reaching out around you,

Feeling out into the space that your being occupies here in this moment.

And then awareness gently waking up inside the physical form,

Wiggling fingers,

Wiggling toes,

Gently waking up the body.

Give yourself a whole body stretch now,

Maybe even add a little gentle yawn or roll the head back and forth side to side.

Take a few moments and allow the head and the whole body to rest still.

May you allow your life to happen in a happy and peaceful way.

Open eyes whenever you feel ready and thank you so much for practicing your good nidra with me today.

Namaste.

Reviews

Brilliant! Exactly what I needed✨ Sometimes we need stillness as much as we need air to breathe. Namaste🙏💖

After a challenging few days, I found myself drifting off to the soothing and calm prompts, I rested well and feel lighter on waking. Thank you so much 🙏🌻✨

A yoga nidra unlike any other. Healing and soothing. Thank you so much!