Yoga Nidra For Anxiety And Trauma

Welcome to this yoga nidra designed to help release anxiety and trauma in our systems.

This is quite a powerful experience and I suggest that you may like to try other shorter yoga nidras before embarking on this full 50 minute adventure.

In the background of this yoga nidra you will hear the mantra Loka Samastah Sukhino Bhavantu which translates into May all beings enjoy peace and happiness.

Let this mantra wash over you as you gently begin to surrender your anxieties and release the trauma at their root.

In the course of this yoga nidra you may experience sudden physical jerks and involuntary muscle spasms as areas of trauma are released.

Do not worry when or if this happens and simply return to the role of the interested observer as quickly as possible.

Adopt a non-reactive position to whatever arises.

Let it arise and watch it ebb away.

Arise and ebb away.

Arise and ebb away.

Strong emotions may also be released and you may find them rising to the surface unexpectedly.

Maybe with some associated memories.

Again,

Take the position of the interested but non-attached observer.

Watch the emotions arise and ebb away.

Arise and ebb away.

Arise and ebb away.

Be compassionate with yourself as you embark on this healing process.

It is a journey.

Listen to this yoga nidra as many times as you like but I suggest not more than once a day until you feel release happen.

You will notice the changes.

Are you ready?

Then let's begin.

Samasthah.

Sukhino.

Samasthah.

Sukhino.

Before you begin this practice,

Ensure that you will not be disturbed for around the hour that this practice will take.

Ensure the room that you are located in is safe and comfortable for you and free from disturbances.

Lie down on your back in shivasana pose.

Make sure that your neck is aligned with your spine.

Your hands palms up to the ceiling and resting gently at the sides of your body.

Sukhino.

Stretch through to your heels and relax your feet so that they naturally flop out to the sides.

If you are feeling any tension in your lower back,

Then place a pillow or a bolster under your knees to take the strain off your lower back.

If you need more comfort and security,

Then place a blanket over your body.

Place an eye pillow on your eyes.

Breathe gently through your nose.

Take a little time to let your body sink into this comfortable,

Relaxed pose.

As you feel your body releasing its tensions and stresses,

Make the conscious decision to remain awake.

You are safe in your environment.

You are comfortable in your space.

Beginning the practice of yoga nidra.

Draw your attention to the point just below the navel.

This is the tanden,

One of the body's energy centers.

You may feel the heat of your body's chi arising here as you place your concentration on this point.

Begin breathing from your lower belly by raising your lower belly on the in-breath and letting it deflate naturally on the out-breath.

Naturally,

As the rhythm establishes itself,

You will notice the exhalations becoming longer and deeper.

Longer and deeper.

Longer and deeper.

On each out-breath,

Notice how the body is being drawn into the earth,

Feeling heavier,

More substantial,

More connected,

More deeply relaxed and soft.

All of the tensions of the day are being released.

Deeply relaxing.

Heavy.

Soft.

Continue with the deep tanden breathing.

And be aware of our sankalpa for this time.

For this moment,

I surrender all my anxiety.

I let go of all my fear.

I open my heart to love.

For this moment,

I surrender all my anxiety.

I let go of all my fear.

I open my heart to love.

For this moment,

I surrender all my anxiety.

I let go of all my fear.

I open my heart to love.

Return to breath.

Reaffirm your decision to remain awake.

Let us prepare now for our rotation of consciousness.

Notice that wherever we place our attention,

Our awareness,

A sensation arises on the body.

Let the sensation arise and pass on its own.

Just observe.

Just observe.

Use your awareness as a brush.

A mental tool that you manipulate.

Begin at the top of the head.

The center of the scalp.

And with your mental brush,

Brush the entire scalp in long parallel strokes.

From front to back.

Back to front.

Brush the forehead side to side.

Scan and brush the face side to side.

Scan the left side of the head.

From the scalp to the jawline.

Notice the sensations arising around the ears.

Scan and brush the right side of the head.

Turn your attention to the throat area.

Mentally brush the entire throat area.

Extend your attention to the right shoulder.

From the bottom of the neck all the way to the right shoulder.

Brush your attention from the right shoulder along the outside upper arm to the elbow.

Extend your attention to the lower right arm to the wrist.

The back of the hand.

Brush your awareness to each finger point.

Bring your awareness to the palm of your right hand.

Feel the warmth.

Brush your attention to the inside lower arm to the elbow.

The inside upper arm to the shoulder.

Switch your attention to the left shoulder.

From the bottom of the neck to the left shoulder joint.

Scan and brush from the left upper arm to the elbow.

Lower left arm to the wrist.

The back of the hand.

Then brush your awareness to each finger point.

The palm of your left hand.

Notice the heat,

The warmth.

Inside lower arm to the elbow.

And the inside upper arm to the shoulder.

Brush your attention to the right chest.

The centre chest.

Be aware of your heart centre.

The left chest.

Scan and brush your upper abdomen.

Your lower abdomen from your navel down.

Right hip and upper right thigh.

From the right knee.

Front shin to the ankle.

The top of the right foot.

Brush your awareness to each toe tip.

The sole of your right foot.

Notice the warmth in the sole of your right foot.

Bring your attention to the left hip and left upper thigh.

The left knee.

The left shin to the ankle.

The top of the left foot.

Brush your awareness to each toe tip.

Bring your attention to the sole of your left foot.

Feel the warmth in the sole of your left foot.

Bring your attention back to the top of the head.

Become aware of this thin sheath of contact between your body and the surface you are lying on.

Slowly scan and brush the entire back length of your body.

Feeling the connection of your body to the surface you are lying on.

The back of your head.

Neck.

Shoulders.

Both arms at once.

The top of the back.

The middle back.

Lower back.

The entire spine from the top of the neck to the sacrum.

The buttocks.

The backs of both legs.

The soles of your feet.

Back to the breath.

Feel the warmth in the soles of your feet.

Feel the warmth in the palms of your hands.

Feel the warmth in your tendon as you breathe.

Feel strongly connected to your body.

Grounded in the earth.

Bring your attention now to your nose,

To the entry point of the nostrils,

Just above the upper lip.

Breathing through your nose.

Feel the cool air on the inhalation.

Feel the hot air on exhalation.

Imagine the body becoming lighter and lighter.

And floating with each breath you take.

Light and floating.

Light and floating.

Return to tendon breathing.

Feel the weight of your body returning on each exhalation.

Feel the weight of your body returning.

Expand your awareness now,

So you are aware of your entire body.

Breathing in spacious awareness.

Sankalpa.

For this moment,

I surrender all my anxiety.

I let go of all my fear.

I open my heart to love.

For this moment,

I surrender all my anxiety.

I let go of all my fear.

I open my heart to love.

For this moment,

I surrender all my anxiety.

I let go of all my fear.

I open my heart to love.

Let's turn now to the canvas of our minds.

In this safe place.

In this safe time.

This here and now.

There is no threat.

There is nothing I need to fear.

There is a calm stillness.

An expansive presence.

I am that.

I am observing.

Not reacting.

I'm letting go.

For this moment,

I surrender all my anxiety.

I open my heart to love.

I open my heart to love.

For this moment,

I surrender all my anxiety.

I let go of all my fear.

I open my heart to love.

For this moment,

I surrender all my anxiety.

I let go of all my fear.

I open my heart to love.

For this moment,

I surrender all my anxiety.

I let go of all my fear.

I open my heart to love.

Samastah Sukhino Babang Come back to breath.

Come back to breath.

Come back to breath.

Come back to your body fully.

Feel the warmth in your feet.

Feel the warmth in your hands.

Feel your breath filling your body.

Stretch your arms above your head on the inhalation.

Extend the stretch through to your toes.

Release.

Turn your body from shivasana to lie on your preferred side.

Bring your knees up in a relaxing baby posture.

Become aware of your environment again.

The sounds in the room.

The sensations of sight.

Rejoin your world with a sense of deep gratitude.

Grateful for the opportunity of having engaged so deeply.

This is the end of this yoga nidra.

Your body will release.

Thank you for watching.