This is a trauma-informed and guided form of yoga nidra.
The most important part of trauma-informed is to always feel safe and know that you always have choice.
So begin by lying down comfortably on your back in a quiet and safe space.
Close your eyes if that feels comfortable or simply soften your gaze.
Sometimes in order to feel more safe it feels good to place your hands on your body like a gentle hug but keeping your arms in a position that they won't strain and giving yourself permission to let go and move your arms whenever you need to.
Take a moment to settle into your body feeling the support of the ground beneath you.
Notice any sensations present without judgement simply allowing yourself to be exactly as you are in this moment.
As we begin this practice I invite you to set an intention for yourself.
This could be anything that resonates with you in this moment.
A feeling you'd like to cultivate a sense of peace or healing you'd like to let in or let go or simply the intention to be present with whatever arises.
Know that your intention is completely yours and you have full permission to change it or let it go at any time.
Now bring your attention to your breath.
Notice the natural rhythm of your inhales and exhales feeling the air around the edges of the nostrils slightly cool as you breathe in warmer as you breathe out allowing each breath to soften you a little more.
As you continue to breathe begin to gently scan through your body starting at the crown of your head and slowly moving down toward your toes.
As you scan notice any areas of tension or discomfort without trying to change it.
Simply observe and offer your kindness love and compassion to each area.
Remember you are in control here and you have the power to adjust your position or skip any part of this practice that doesn't feel safe or comfortable for you.
Take a moment now to recall the intention that you set at the beginning of this practice.
Feel it in your heart space allowing it to resonate within you.
Repeat your intention silently to yourself three times feeling its energy growing stronger with each repetition.
Now bring your awareness back to your breath.
Notice the sensation around the nostrils as you breathe in and out feeling each inhale and exhale as it moves through your body.
You might imagine each breath as a wave of healing energy and light gently washing over you and soothing any areas of tension or discomfort.
With each exhale allow yourself to release or let go of anything that no longer serves you without expectation,
Just giving yourself permission to let go of tension,
Stress or any thoughts or emotions that may be weighing you down.
Know that you are safe here and you are supported in this moment.
I'll guide you through a rotation of consciousness bringing your awareness to different parts of your body.
As I mention each body part simply bring your attention to it without any need to change or manipulate it in any way.
Bring your attention to your right hand.
Feel the warmth and energy in your right hand.
Now shift your awareness to your right forearm feeling the muscles softening and relaxing.
Bring your attention to your right upper arm allowing any tension to melt away.
Now bring your awareness to your left hand feeling the gentle rhythm of your heartbeat.
Shift your attention to your left forearm noticing any sensations present.
Bring your awareness to your left upper arm feeling a sense of ease and relaxation.
Continue this rotation of consciousness moving through each part of your body with gentleness and compassion.
Remember you are in control here and you have the power to pause or modify this practice in any way that feels right for you.
Bring your attention to your right foot.
Feel the toes,
The sole,
The heel and the ankle.
Now shift your awareness to your left foot feeling the sensations there.
Bring your attention to your right calf feeling the muscles softening and relaxing.
Now shift your awareness to your left calf allowing any tension to melt away.
Bring your attention to your right thigh feeling a sense of ease and relaxation.
Now shift your awareness to your left thigh feeling a gentle release with each breath.
Continue this rotation moving through each part of your body with kindness and compassion and intuition.
You are in control here and you have the power to adjust your position or skip any part of this practice that does not feel safe or comfortable for you.
Observe what comes up.
Honor any resistance.
Now I invite you to visualize a place where you feel completely safe and at peace.
This could be a real place or somewhere you imagine.
A cozy spot in nature,
A favorite room or any place where you feel completely at ease and safe.
As you visualize this place notice the colors the textures and the sounds around you.
Feel yourself completely immersed in this space surrounded by a sense of safety and comfort.
Know that you can return to this place at any time simply by closing your eyes and breathing softly and slowly.
As we come to the end of this practice take a moment to thank yourself for showing up and taking this time for self-care and healing.
Know that you are worthy of love and compassion exactly as you are in this moment.
Repeat your intention to yourself again three times and let it sink deep down inside.
When you're ready begin to gently deepen your breath taking more conscious breaths and gradually bringing awareness back to your body and the space around you.
Wiggle your fingers and your toes gently stretching if that feels good and when you feel ready slowly open your eyes if they were closed.
Know that you can return to this practice whenever you need to as a way of nurturing and caring for yourself for your nervous system to remind your body that you are safe and that you always have choice.
Take a moment to notice how you feel now allowing any sensations or emotions or expectations to simply be without judgment.
Thank you for sharing this practice with me.
May you carry this sense of safety,
Peace and ease embodied in you throughout your day.
May you be happy.
May you be well.
