Welcome to Yoga Nidra for Chronic Pain.
Living with chronic pain can become all-consuming,
Affecting every aspect of our lives.
Over time,
Chronic pain can feel inescapable,
Despite our best efforts to resist it,
Possibly even leading to feelings of helplessness and hopelessness.
But research has shown that when we learn to acknowledge our pain,
Relinquish resistance to it,
And redirect our attention,
The sensation of pain,
As well as our mental attachment to it,
Begins to ease.
This Yoga Nidra practice will guide you to a space of deep relaxation and witness consciousness so that we can welcome and observe our pain without judgment,
Let go of resistance to painful sensations,
And develop a sense of equanimity and hope.
Let's begin our practice together.
Lie down in any position of comfort that feels kind to your body.
There's no perfect way to rest,
And it's important to find a shape or posture that helps you feel supported.
Feel free to use any pillows,
Blankets,
Or props to help you become as comfortable and supported as possible.
When it feels right to you,
You may close your eyes or hold a soft gaze while keeping them open.
Take the next few moments to make any final adjustments,
And invite in three mindful breaths in order to signal to our bodies and minds that it is time to rest.
Inhale deeply through the nose,
Inhale deeply through the nose,
And exhale deeply through the mouth.
Repeat this two more times at your own pace,
And then return to your natural breath pattern.
You are invited to meet yourself wherever you are today.
With each breath,
Feel your body beginning to settle into the support of the surface beneath you.
Begin to notice all the places where your body is supported and where there may be space.
Feel into the surface,
Holding you steady in your practice.
And in this grounded place of restful awareness,
Maybe you can begin to soften.
Invite softness into your being from the top of the head to the tips of the toes.
Invite softness into your being from the top of the head to the tips of the toes.
Release any expression that your face is holding,
And invite softness into your throat,
Heart space,
And abdomen.
Releasing any holding or gripping in the buttocks and hips.
Feel your hands letting go.
The whole body just starting to release.
No need to force it or will it to be any different.
Just invite softness into your awareness and into your being.
As your body softens into rest and steadiness,
Your mind will soon begin to follow.
And now imagine yourself resting in a place that makes you feel totally safe and comforted.
This is a space that offers you peace and nurturing.
This place may be real or imaginary.
Notice all the details of your surroundings.
And see yourself here.
In this peaceful place.
Notice how you feel in this space and become aware of the atmosphere of calm and safety.
This is your inner sanctuary.
At any time you are free to guide yourself here.
Anytime you may be experiencing a sense of unease or discomfort,
Feel free to engage in any self-soothing practices.
Knowing that your inner sanctuary is here for you to engage in.
You are in control of your practice and can opt out at any time to honor your needs.
And at this time in the practice,
I invite you to take a deep breath.
And at this time in the practice,
I invite you to bring to mind a sankalpa,
A heartfelt resolve which reflects your desire for growth and transformation.
A sankalpa is formulated as a positive statement in the present tense,
As if it is already true.
For example,
As we are living with chronic pain,
I offer these examples.
I am at ease.
Or I am comfortable in my body.
Feel free to use these offerings or create your own sankalpa.
And once you have your sankalpa in mind,
Silently repeat it three times.
And release it for now.
Bring your awareness to your ears and begin to notice sounds.
Send the awareness out into the distance.
And notice the most distant sound.
And notice the most distant sound.
And notice the most distant sound.
Send the awareness out into the distance and notice the most distant sounds you can hear.
Let each sound be an anonymous vibration of energy,
Free from labels or judgments.
As soon as one sound is detected,
Move on to another.
Listen to closer sounds.
Maybe the sounds just outside the room where you are.
And any sounds inside the room where you are.
And listen to the sounds happening inside of you.
Tune in to the natural sounds of the body.
Perhaps you can hear your pulse.
Sounds of digestion.
A heartbeat.
A gentle sound of your own breath.
Should any outside sounds arise,
Just let your awareness bounce off of them and turn back inward.
And guide your awareness to your physical body.
You'll be guided through a journey throughout your physical form.
Your body parts will be named and as they're named,
Send your awareness there.
Notice it just as it is in this moment,
Even if you're experiencing pain or discomfort.
And then imagine a soft glowing light illuminating each part before moving on to the next.
We'll begin on the right hand side of the body.
Send your awareness to the right hand thumb.
Noticing it just as it is.
Visualizing soft golden light on the right hand thumb.
Continue on in this way.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side of chest.
Side of waist.
Hip.
Thigh.
Knee.
Shin.
Ankle.
Sole of foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And the fifth toe.
The whole right side of the body.
Illuminated with golden lights.
Guide your awareness to the left side of the body.
Send your awareness to left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side of chest.
Side of waist.
Hip.
Thigh.
Knee.
Shin.
Ankle.
Sole of foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And the fifth toe.
The whole left side of the body.
Illuminated by golden lights.
Guide your awareness to the back body now.
Noticing left heel.
Right heel.
Left cap.
Right cap.
Back of left knee.
Back of right knee.
Back of left thigh.
Back of right thigh.
Left buttock.
Right buttock.
Lower back.
Middle back.
Upper back.
Back of left shoulder.
Back of right shoulder.
Neck.
Notice the spinal column.
The vertebra of the spinal column from bottom to top.
Back of head.
Crown of head.
Forehead.
Left temple.
Right temple.
Left eyebrow.
Right eyebrow.
Eyebrow center point.
Left eye.
Right eye.
Left ear.
Right ear.
Left cheek.
Right cheek.
Left nostril.
Whole nose.
Upper lip.
Lower lip.
Tongue.
Teeth.
Left side of jaw.
Right side of jaw.
Chin.
Front of neck.
Throat center.
Left side of chest.
Right side of chest.
Heart center.
Upper abdomen.
Naval center.
Lower abdomen.
Left side of pelvis.
Right side of chest.
Pelvis.
Right side of pelvis.
Pelvic floor.
Notice the whole right side of the body illuminated.
The whole left side of the body illuminated.
Both sides together.
The whole back of the body.
The whole front of the body.
Back and front together.
Become aware of the whole body as one.
Whole body.
Constellation of golden lights.
A whole body.
Body of light.
Guide your awareness to the natural breath.
A natural,
Effortless breath.
Sense the belly rising and falling.
The rib cage expanding and releasing.
Observe the body breathing.
Observe the breath flowing in and out.
Maintain the focus on your breath by counting each breath cycle backward from 27 to 0.
Inhaling 27,
Exhaling 27,
Inhaling 26,
Exhaling 26,
And so on.
Whether you drift off or lose count,
Just sweetly bring yourself back to 27 and begin again.
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Uk Release the awareness from the breath.
At this time in the practice,
We will explore opposites.
Allow yourself to feel and be with anything that comes up for you as you travel between your sensory and emotional experiences.
Know that you are free to experience the fluctuations of the body,
Heart,
And mind.
That your inner sanctuary is there should you need it.
Or that you can opt out at any time.
Begin to visualize your chronic pain as if it had a form.
It could be a realistic concrete object,
A creature,
Or some sort of nebulous image.
As it comes into your mind,
Notice all of its details.
Once you get a firm mental grasp of this image,
Imbue it with your awareness without judging or identifying with it.
Become the neutral observer of this image of pain.
And then imagine your pain's ultimate remedy.
Call in an image of healing that extinguishes the image of the physical pain.
Exist in the witness consciousness of this pure healing power and allow it to remove every trace of the image of your pain.
And now think of a lack of ease,
Perhaps a tension or sadness in your mental or emotional being.
How does this feeling manifest?
What does it look like?
How do you experience this mental sensation?
Become aware of these details without owning or identifying with the image.
Now in your mind,
Create the antidote for this image and feeling,
A different one than the one for your physical pain.
Visualize the healing imagery.
Become aware of the associated sensations.
Let the healing image be stronger than the feeling of discomfort.
Visualize it sweeping the discomfort away,
Sweeping it away,
Using your awareness to give form and strength to the healing image.
And release this for now.
Guide your awareness to the space of the mind.
This may be behind your closed eyes or the inner surface of the forehead.
Become the neutral observer of your mind's eye.
As watching whatever comes up,
Noticing how it's always changing.
And now invite in all of your senses to bring to mind the things or concepts that I will offer.
Deeply rooted ancient tree.
A slowly flowing river.
Flames in a fireplace.
The smell of the air after it rains.
Wrapping yourself in a soft quilt.
A seed planted in fertile soil.
Calm ocean waves.
A spark of inspiration.
A butterfly gently landing on a flower.
A circle of trusted companions.
A woven tapestry.
Soaking in a warm,
Fragrant bath.
A golden ring.
Constellations of stars on a clear night.
Receiving a gift.
A clay pot.
Blowing bubbles underwater.
The flame of a candle.
Fluffy clouds passing overhead.
A symbol of healing.
Visualize this symbol of healing.
Noticing all of its details.
Bring life into the imagery and invite it to soak into every layer of your being.
Let awareness exist in the process of healing.
Let eternal truth in the healing image you've created.
Invite the healing image to merge with your sankalpa,
A heartfelt resolve that you created at the start of your practice.
Feel the truth of your sankalpa illuminating the healing image.
Repeat your sankalpa silently three more times.
Your sankalpa has been planted into your healing image.
And it illuminates every layer of your being.
Begin to externalize your awareness.
Noticing outer sounds.
Remembering the space around you.
Begin to notice your breath again.
Feeling the breath,
Nourish the body with life force energy.
Invite in a deeper breath.
And as you do so,
Visualize and sense your body again.
Remembering all the places where the body has been supported.
Sensing the air against your exposed skin.
And when you're ready,
Invite movement into your fingers and toes.
And gradually into the rest of your body.
Slowly turn over to your side if that is available.
And then carefully and mindfully bring yourself back up to sit.
May you be healthy and well.
May you be free from suffering and the causes of suffering.
May you know love,
Community,
And hope.
