Namaste.
This is Amanda,
And it's my honor to bring you this by request Yoga Nidra for PTSD and trauma recovery.
As one who has suffered with PTSD,
I know how debilitating it can be.
I also know that it's possible to recover and live a fully functioning life without it.
In this practice,
We'll be focusing on relaxation and creating an inner refuge or place of safety,
Known in Sanskrit as your ashraya.
The creation of this safe and protecting place within helps you cultivate emotional resilience,
Thereby helping you to heal.
Though Yoga Nidra is a powerful and effective practice,
It might also be necessary for you to seek further assistance for your recovery,
Such as a specialized therapist or coach.
Know that there are many resources available to you wherever you are in the world.
Though Yoga Nidra is traditionally practiced in Shavasana or corpse pose,
Laying on your back with your spine in alignment,
Shoulders relaxed,
Arms resting comfortably by your sides,
With palms facing up,
And legs hip distance apart,
Know that you can practice in any position that is most comfortable for you at this time.
Perhaps you'll choose to be seated or laying on your side.
However you choose to land for this practice,
Know that it is all good.
As you settle into your Yoga Nidra nest,
Be generous with your time.
Be sure to bring in whatever you require for ultimate comfort.
You might bring in a bolster or pillow under your head and neck,
Or under your knees for lower back support,
An eye pillow or covering to remove unwanted light,
Headphones for optimal listening,
And a blanket for warmth.
If you have a weighted blanket,
That would be wonderful.
You might also place a heating pad or a hot water bottle onto your lower abdomen for additional calming support.
Ensure that you are as comfortable as you can be,
And that you are fully supported,
So that you're able to easily fall into the deep calming effects this practice provides.
Before we begin,
We'll start with a breathing technique known for its ability to bring deep calm and relaxation while encouraging the parasympathetic state.
Ujjayi breath.
Close down your eyes and adjust any body parts that may require adjustment.
Begin to slow down your breathing by deepening each inhale and lengthening each exhale.
Breathing in slow and deep,
Allowing each breath to be intentional.
Exhaling long and slow.
And now on your next exhale,
Allow the air to flow out of your mouth as if you're fogging a window.
Inhale deeply and exhale as if you're fogging a window.
Ujjayi breath.
Continue this breathing technique at your own pace until you are called back.
You may release the Ujjayi breath technique now and return to your natural breathing pattern.
Allow your breath to flow in and flow out at its own natural rhythm.
Invite your attention to follow my voice as you continue to breathe naturally at your own pace,
And I will gently guide you through this Yoga Nidra experience.
As you continue to follow your breath,
Might you welcome in your Sankalpa.
This is your heart's deepest desire or your truest intention.
If you don't have a Sankalpa that you're currently working with,
Or if you'd like a specialized Sankalpa for this practice,
You might choose to use one of the following.
I am here now.
I am safe and protected.
I am creating peace within.
I am here now.
I am safe and protected.
I am creating peace within.
Silently repeat your Sankalpa for the next few moments until your attention is called back.
I am here now.
I am safe and protected.
I am creating peace within.
You may release your Sankalpa,
Knowing that we will plant its seed once more near the end of practice.
For now,
Could you place all of your awareness onto my voice?
Let my voice gently guide you and be your anchor when your mind wanders as it naturally will.
Could you now imagine a tiny ball of golden light ever so gently landing on the palm of your right hand.
This tiny ball of golden light moving to the tip of your right hand thumb.
Moving onto the tip of your index finger.
Tip of your middle finger.
Moving to the back of your hand.
Wrist.
Shoulder.
Right ribcage.
Right side of the waist.
Down to your right hip.
Top of your right foot.
Ever so gently resting on the tip of your right big toe.
Moving over to the tip of your second toe.
This tiny ball of golden light moving now to the palm of your left hand.
Over to the tip of your index finger.
Tip of your middle finger.
Ring finger.
Onto the back of your hand.
Wrist.
Shoulder.
Left ribcage.
Tiny ball of golden light resting gently on the tip of your left big toe.
Onto the tip of your second toe.
Little toe.
This tiny ball of golden light moving now to your navel center.
Resting on your heart center.
The tip of your chin.
Up to the tip of your nose.
Over to the right temple.
To the space in between your eyebrows.
This tiny ball of golden light slowly moving up to the crown of your head.
And now down to the tip of your right ear.
Back to the crown of your head.
Down to the tip of your left ear.
Back of your head.
Base of your neck.
Right shoulder blade.
Left shoulder blade.
With this tiny ball of golden light moving slowly down your spine.
Vertebrae by vertebrae.
All the way to the base of your spine.
All the way to the base of your spine.
Over to the right glute.
Sole of your right foot.
Up to the left glute.
Back of your left knee.
Imagine now your entire left side body bathed in golden light.
Expanding throughout your entire left side body.
Could you let this golden light move over to your right side body?
Slowly moving over to fill your entire right side body.
Fill your entire front body.
Moving from the right side body onto the front of your body.
So that your entire front body is softly covered and immersed in gold now.
Could you let this golden light slowly seep down your body so that the entire back body is immersed?
In golden light.
Moving from the front of your body down to the back of your body.
Allow the golden light now to distribute evenly now throughout your entire body.
All of your body being filled with this soft golden light.
Starting at the crown of your head.
Moving down your face and neck.
Onto your shoulders.
Your entire torso.
Hips and glutes.
And filling each foot including all head.
From the top of your head to the tip of each toe.
Let your awareness fall now to the feeling of your body resting on the surface beneath you.
Feel the weight of your body.
Feel the points of your body touching the surface that is supporting you.
Notice how you are held here.
There is nothing you need to do except enjoy the grounded stillness of your supported body.
Doesn't it feel good?
To know you are held.
To know that you are supported.
You may now begin to invite your inner refuge.
A place of safety and protection.
A place you trust.
Where you feel relaxed and completely at ease.
Allow the image of your inner refuge to begin to surface.
Perhaps you're in a cozy room in your home.
You might be in a rainforest or a mountain.
Perhaps you're in the presence of a beloved person or pet.
Your inner refuge can be a familiar place or a made-up place.
It can be anywhere you feel safe.
And at home.
There is no right or wrong place for you to be.
As long as you feel secure and protected.
Now could you invite all of your senses to experience this place even more.
This includes your images,
Sensations,
Sounds,
Fragrances,
Even tastes.
Whatever lingers in this space,
Let yourself experience it on all levels.
And as you continue to bask here,
Could you sense even more?
Could you sense feelings of safety?
Relaxation.
Security.
A feeling of coming home.
Allow yourself to stay here for a little while longer.
Let yourself enjoy the peace,
Calm and safety that you're immersed in.
Slowly begin to let go of the imagery.
While allowing the feelings of warmth,
Calm,
Peace,
And safety to stay with you.
As the imagery slowly begins to fade,
Welcome the feelings to remain with you.
To strengthen and become a part of you with each breath.
Please know that this special place is always available to you anytime you need it.
This unique place resides within you.
And you can return to your inner refuge anytime you need it.
Anytime you want.
Anytime you require deep feelings of safety,
Peace,
Trust,
And ease.
The more you practice cultivating your Astraea,
The easier it becomes to call upon its safety and protection.
Following your breath now,
Could you begin to deepen each inhale while allowing a count for each breath.
Starting at the number 1 and counting up until you reach the number 10.
On your next inhale,
Could you deepen it just a little bit?
And count 1.
Inhale a little deeper and count 2.
Inhale just a little bit deeper and count.
Continue this breathing and counting on your own until you reach the number 10 or until you are called back.
You may let go of the count and return to your natural breathing.
If you feel ready,
You may now start to ever so slowly and gently wake the body.
If you'd prefer to linger a little while longer,
Simply pause this recording or remove your headphones.
Remember,
There is no rush to the process of returning back.
Give yourself as much time as you require.
Let your movements be slow and intentional.
You might begin by simply feeling the weight of your body and visualizing where you are in the room you're in.
Visualize the walls that surround you,
The ceiling above you,
And the ground that is supporting you.
You might start to allow in sounds in your environment other than my voice.
What else can you hear?
If it feels good,
You might allow a sigh on your next inhale or perhaps a yawn.
Feel into your body.
What does it want to do?
How does it want to move?
Maybe a wiggle of your fingers and toes,
Perhaps a stretch.
Or you might let your head slowly move from one side to the next.
Do whatever feels good,
Whatever your body wants.
When you're ready,
And only when you're ready,
Slowly and gently flutter your eyes open,
Allowing for sight to come into focus.
Please resist the urge to hop back into the busyness of life.
Give yourself some time for integration before going online or even getting up.
You might give yourself the next 10 or 15 minutes to journal about your experience with this practice.
You might give yourself a hug and thank yourself for this time that you've carved out from your schedule to self-care.
As you continue to come back to the present moment,
I'd like to express my sincere gratitude to you for trusting me with this practice.
It is such an honor for me to offer this to you.
I love hearing from you and I love knowing where you are in the world.
It always amazes me when I see that these offerings are reaching people in Australia and Romania and the UK.
If you have a moment,
Could you kindly leave a comment letting me know where you are in the world?
Where are you practicing from today?
Not only because I love hearing from you,
But more importantly,
Because your comment will help those in need of this recording to find it more easily.
May you know that peace within is always available to you anytime,
Anywhere.
Namaste.
