Yoga Nidra for pain.
Start by laying down comfortably on your back.
Taking a deep breath in.
Relaxing,
Letting it go.
Another deep breath in,
Holding for a moment,
Holding.
And relaxing,
Shifting your weight,
Getting even more comfortable laying down on your back.
Continuing to maintain awareness and depth of breath.
Bigger breath in than normal.
Longer exhale,
Let it go.
Continue with this breath cadence.
Continue with this breath awareness.
As you bring to your mind a mantra,
I am safe,
I am calm,
I am here.
Continuing to breathe deep.
I am safe,
I am calm,
I am here.
Repeating silently three times as you continue to breathe.
Shifting your weight once more if needed in order to find a deeper state of relaxation.
Bringing to mind pain,
Discomfort.
Noticing the rise of energy around pain when you bring your mind to the pain.
Noticing a slight increase in intensity when you bring your awareness around discomfort,
Tension.
But notice that if you bring deep breaths in,
Deep in again,
And relaxing,
You can find a symbiotic relationship with the pain and discomfort through the breath.
Inhale deep,
Hold it.
Another sip,
Holding deeper.
Exhale,
Relax,
Let it go.
Noticing that you can hold pain and discomfort while also holding the mantra we began earlier.
Deep breath in,
I am safe.
Hold the breath,
I am calm.
Exhale,
I am here.
Inhale,
I am safe,
Hold it.
Hold,
I am calm.
Exhale,
I am here.
And relax,
Holding both pain,
Discomfort,
And breath.
Pain,
Discomfort,
And a sense of safety,
Calmness,
Presence.
We're not breathing the pain away.
We're breathing to come deeper into relationship with the pain.
We're breathing to speak to the body.
I am safe,
I am calm,
I am here.
Next,
We're gonna bring a little more intensity and depth to the breath,
A positive intensity,
That of strength and resilience.
When you breathe in,
Breathe in a little faster,
Deep.
And when you exhale,
Exhale slightly quicker,
All the way in,
And let it go.
Let it go.
Purposeful stimulation in,
And let it go.
All the way in,
And let it go.
For three more deeper,
Let it go.
Two more deeper,
And let it go.
One more deeper,
And let it go.
Slow the breath.
Bring back to mind,
I am safe,
I am calm.
I am here.
Inhale deep,
I am safe.
I am calm.
Continue with your depth of breath awareness.
Relaxation.
Noticing pain,
But not attaching to the pain.
Noticing through a deep breath,
A positive energy that enters the lungs,
Enters the heart,
Let it go.
So as you have pain,
Discomfort,
You also have light,
Breath,
Positive energy,
Love,
Let it go.
Noticing the polarity of the human experience,
Pain,
Discomfort,
Yet ease and relaxation.
Fear and anxiety,
Yet relaxation and safety.
Fullness of breath in,
Holding.
Long exhale,
Let it go out.
Letting go of breath,
Letting go of mind,
Letting go of body.
Visualize an inner glow.
As if every cell is illuminating from within.
The body radiating light,
Energy,
Love.
The heart radiating light,
Energy,
Love.
The energy of your body becoming transparent to the energy of the world around you.
As if there were no separation.
You are one with the energy,
The love,
And the light around you.
Bring your awareness inward once more,
But this time to the center of the forehead,
Third eye center,
Eyes drawing up and in.
Observing the space in the middle of the mind.
Welcoming breath,
Welcoming relaxation.
Sharpening that focus and awareness on the third eye center.
Connect the third eye center to the heart,
To the lungs as you connect breath and mind.
Bringing the mantra back to light,
I am safe.
I am calm.
I am here.
I am safe.
I am calm.
I am here.
I am safe.
I am here.
Continuing with this depth of breath,
Breathing bigger than normal in.
Holding at the top with strength and resiliency.
Exhale,
Relax even deeper,
Letting go of tension,
Discomfort.
Fullness of breath with strength,
Fullness,
Expansion,
Holding.
Holding and harnessing the positive,
Good energy of the heart,
Of the spine,
Of peace and presence,
Let it go,
Relax.
One more best breath in all the way,
Filling up to the top,
Hold it.
Holding with expansion,
Love,
Radiance.
Exhale with surrender,
Love,
Relaxation.
I am safe,
I am calm.
Start to bring slight movement into the fingers and toes.
Depth into the breath.
Connection to the physical body,
Fidgeting,
Shifting weight,
Moving energy,
Coming back into the form.
Coming back into the room.
Another deep breath in,
Holding.
Another sip,
Holding strong.
Exhale,
Relax,
Open and close the hands,
Toes,
Ankles,
Jaw,
Stretching,
Shifting your weight.
Moving positive energy through the movement of your body.
Stretching and settling into one last layer of calmness.
Mindfulness,
Meditation.
I am safe,
I am calm,
I am here.
Beautiful breathing,
Beautiful empowering,
Beautiful work.
