Yoga Nidra For Healing Trauma: Sacred Ceremony
Using the sacredness of your own imagination step into this Yoga Nidra for healing trauma: a ceremony in surrender. This Yoga Nidra you will give your body permission to ground itself and your subconscious to heal. This is a great practice to do at sunrise or sunset. Yoga Nidra is perfect for restoring energy when you feel too tired to do much else.
Transcript
Welcome to this practice of yoga nidra for healing trauma.
A release of what's no longer serving you.
All you need for this yoga nidra practice is a flat surface or comfortable place to lie down.
A few pillows and a blanket if you desire.
My personal favorite is actually my bed.
Be mindful we don't want to actually fall asleep so if that's too comfortable for you,
Laying on padded yoga mats and stacking a couple together is a great place to start.
Come to lay flat on your back,
Placing a pillow underneath your knees and a pillow under your head.
If you'd like,
You can place the blanket over your body,
Extend your legs out long and place your hands palms facing up with a slight bend at your elbow to your sides.
Be mindful not to over stretch your arms.
Relax into the earth in the practice of yoga nidra.
Sleep with trace awareness.
Practice being completely effortless.
Begin by taking a few slow comfortable breaths.
With each exhale,
Feel your body relaxing more deeply.
Make sure the surface you're resting on is smooth and there's no bumps or wrinkles beneath you.
Settle into your nest,
Allowing your whole body to melt into the floor.
Make sure your body is completely relaxed so that your body will have no desire to move.
Arms are by your side with palms facing up.
Let your feet separate slightly apart from each other so the hips can completely relax.
Feel your entire body from the toes to the head,
Letting go of tension,
Relaxing into the floor.
Feel your feet relaxing,
Feel your legs relaxing,
Feel your hips and buttocks relaxing,
Feel your abdomen and low back relaxing,
Feel your chest and mid-upper back relaxing,
Feel your arms and your hands relaxing,
Feel your shoulders and neck relaxing,
Feel your face and head relaxing.
Begin to collect your attention for a few minutes.
Take long deep abdominal breaths,
Letting your awareness focus on your body.
Take a few breaths,
Letting your awareness focus on your breathing.
Repeat to yourself,
I choose to remain still.
Throughout the practice of yoga nidra,
Remain awake and aware.
Say to yourself,
I am awake,
I am aware.
Yoga nidra has now begun.
Begin to listen to sound.
First listen to the most distant sounds you can hear.
Do not try to identify the source of the sound,
But simply listen for any sounds at all.
Then listen to sounds closer to where your body is resting.
Feel attention coming into the room.
Feel your body resting open,
Perfectly comfortable on the floor.
Now listen to sounds within your body.
This may be physical sounds such as the sound of your own heart beating or breath in your lungs,
Or you may hear psychic sounds within you.
Before we go through the systematic processes of yoga nidra,
We'll now generate a sankalpa,
A positive intention that's heartfelt.
First bring your awareness to your heart and visualize something,
Someone,
Or some place that you're grateful for.
Feel gratitude spreading from your heart through your entire being and carry this feeling of gratitude into your heart.
Begin to create the sankalpa,
The positive statement,
By feeling or seeing an image of your intention,
Of your statement.
Hold this feeling or image in your intention of your statement.
Hold this feeling or image.
Say your sankalpa three times clearly with absolute certainty that the sankalpa will manifest and be fulfilled.
Three times,
State your intention.
So then after three repetitions,
Give thanks,
Feeling thankful for the sankalpa already coming into being.
Now I move into the setting points of the energy points.
You will hear a point in the body and bring your awareness there.
Be as effortless as possible,
Allowing any sensations to arise including physical,
Energetic,
A feeling of awareness,
A vision of light,
Eyebrow point,
Throat,
Be effortless,
Right shoulder,
Right elbow,
Be effortless,
Right wrist,
Tip of the right thumb,
Tip of the right index finger,
Tip of the right middle finger,
Tip of the right ring finger,
Tip of the right little finger,
Right wrist,
Effortless,
Elbow,
Shoulder,
Throat,
Go to the left shoulder,
Left elbow,
Left wrist,
Thumb,
Index finger,
Middle finger,
Left ring left ring finger,
Left little finger,
Left wrist,
Elbow,
Left shoulder,
Throat,
Move down to the center of the breastbone,
Left chest,
Center of chest,
Right chest,
Center of chest,
Navel,
Center of the root,
Right hip,
Right knee,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Be effortless,
Right ankle,
Right knee,
Right hip,
Center of the root,
Left hip,
Left knee,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Ankle,
Knee,
Center of the root,
Navel,
Be effortless,
Center of the chest,
Throat center,
Point between the eyebrows,
Beware of the whole body,
Be aware of the whole body,
Bring attention to the breath,
See the breath as it moves in and out of the nostrils like two separate flows,
With complete effortlessness just watch your breath as it rises and falls,
Practice relaxation and awareness of the breath without trying to alter or control the breath,
Remaining completely relaxed,
Begin to see or visualize a mental alternate nostril breath without forcing,
See the breath rise to the left nostril,
Fall through the right nostril,
Rise to the right,
Fall through the left,
Then add counting backwards from 54,
Breathe in the left 54,
Out the right 54,
Next breath in the right 53,
Out the left 53,
In the left 52,
Out the right 52,
Mental alternate nostril breath,
Simply follow the breath of the mind,
If you finish early start over again,
If you lose stroke start over again,
Effortless counting alternate nostril breath.
You you you you you you you you stop counting,
It doesn't matter how far you've counted or if you finished or lost track.
Now we're going to cultivate different sensations,
The first one is heat,
Imagine you're outside on a very hot day,
You're in the midday sun and there's no shade in sight,
Feel the heat penetrating your body as the sun shines down with incredible intensity,
You're sweating profusely as the heat permeates your entire body,
The next sensation is cold,
Cultivate the feeling of cold,
Feel that you're lying on a cold surface,
The air is cold,
Your bones are chilled,
Your muscles contracted,
The cold reaches through the surface of your body to your bones and internal organs.
Now you feel heavy,
Legs heavy,
Arms heavy,
Head heavy,
Ribs heavy,
Your body feels laden,
You are so heavy you cannot move and you feel that you're sinking down into the earth.
Lightness,
Feel light,
Your body is as light as a feather,
Feel space between your body and the floor,
Your body feels like it could float away from the floor.
Release the sensations,
Now we'll move through some visual symbols,
See these visions in the back of your mind or directly in front of your forehead,
There's a blank space directly in front of your body,
There's a blank space directly in front of the forehead,
Visualize these symbols in that space,
A deep thick forest,
A deep thick forest,
A white cloud,
White cloud,
A circle of people,
A circle of people,
A circle of people,
An altar for healing,
An altar for healing,
An altar for healing,
Healing fingers,
Healing fingers,
A mother holding a child,
A mother holding a child,
A mother holding a child,
A very old tree,
A very old tree,
A very old tree,
Snow capped mountains,
Snow capped mountains,
Flower fully in bloom,
Fully in bloom,
A flower fully in bloom,
Rope being pulled tightly,
Rope being pulled tightly,
Rope being pulled tightly,
Waves on an infinite ocean,
Waves on an infinite ocean,
Waves on an infinite ocean,
Feel how waves of the ocean are like waves of the mind,
Finally bring your attention to your heart space,
Imagine here there's a doorway into an opening,
Walk through the doorway and find yourself in a hallway lined with photographs,
In these photographs you find familiar faces,
Ancestors,
Wise counselors,
Healers,
Medicine people,
Poets,
Artists,
All these beloved characters dear to you personally.
You continue down the hallway and at the hallway is two folded doors etched with wood carvings,
In the language only your fingertips understand,
You slide your fingertips along the door and gently press on it,
The door opens and parts to a deep forest surrounded with all of these people,
You notice you're wearing something heavy,
You've been walking through a cold place,
You gently take off a layer of warmth realizing you no longer need it,
You're in the warmth,
In the heat of a beautiful landscape and you find yourself completely comfortable and before you you see some of your favorite flowers,
Your favorite plants growing in the center of this circle and there in the center of the circle is the place to lie down,
Maybe it's a bed of your favorite flowers,
A hammock,
Maybe it's a altar,
You feel called to go rest there knowing it's your time to receive deep healing as you begin to lay and rest there,
You find all these beloved people,
These healing hands,
These artisans of great work begin to sing over you,
To shower you with their truth and their wisdom.
As you receive their medicine,
You feel as if a layer of your skin,
A piece of you you no longer need,
Is ready to come out.
You designate one person from this tribe,
From this gathering to be the one to help you,
Maybe it's a future version of yourself,
Your spirit guide,
Our beloved person in your life.
Come to gently heal up this layer you no longer need that you are willingly giving,
Letting go.
Slowly it's beginning to be rolled up and pulled out gently as you give it permission.
Maybe you get to one spot that feels a little sticky,
And you breathe into it,
Thanking it for all that it's done for you.
Rest now in this moment of healing as your tribe,
As your people,
Continue to pour their truths,
Their wisdoms,
As your heart continues to pour its truths and wisdoms into this new space.
Rest now in the waves of yoga nidra.
The speaker will resume in 8 to 10 minutes.
You you you you you you you you you you you you you you you you Gently,
Slowly bring your awareness back to the heart center.
Find yourself from this resting place.
Gently you begin to walk out of this space,
Thinking all the people who have gathered with you today,
And all that your body has done today.
As you stand up,
You begin to say and remember your sankalpa again.
First feeling gratitude for everyone here and all the beautiful work that's been done for you,
Done with you,
Done inside you.
Abiding in this sense of gratitude,
Repeat your sankalpa three times.
Say these words with absolute certainty that they will be fulfilled,
Trusting in prabhda,
Absolute destiny.
You Give thanks for your sankalpa already being manifested.
Gently walk back through the hallway,
Back into this present moment.
Coming back to your breath,
Noticing the breath in your nostrils,
In your ribs.
Slowly bring your awareness back to this room,
Into your body.
Begin to wiggle your thumbs and fingers,
Maybe your toes and feet.
Take long movements to integrate the experience of yoga nidra.
Yoga nidra is now complete.
Gently roll to your right side into a fetal position,
Using your top hand to gently come to sit up in a cross-legged position.
Opening your eyes gently when you feel ready,
Taking the next five to ten minutes in sacred silence.
Feel free to journal about your experience or just take a moment to come back to your external environments.
Thank you so much for practicing with me today.
If you enjoyed this practice,
Please leave a comment below letting me know about your experience and follow along for more yoga nidra practices.
You can come back to this particular practice as much as you would like.
Thank you so much.
Namaste.
You you you you you you you you you you you you you you
