As a trauma-sensitive yoga teacher, I’ve witnessed firsthand how profoundly healing stillness from Yoga Nidra can be. Over the years, many of my students have shared how challenging it is to relax, even in a safe space. They often come to class exhausted—physically, emotionally, and mentally—but find it difficult to let their guard down.
For people who have experienced trauma, this is so common. The body stays in a heightened state of alertness, constantly scanning for danger, even when none is present. That’s why I often turn to Yoga Nidra, or “yogic sleep,” as a powerful yet gentle practice to support nervous system regulation and trauma recovery.
What Is Yoga Nidra?
Yoga Nidra is a guided meditation typically done lying down, though it can be modified in any way that feels safe. It invites participants into a state of deep rest—the point between waking and sleeping—while remaining gently aware. Through body scanning, breath awareness, and visualization, Yoga Nidra helps calm the mind and release stored tension from the body. It is considered a complete yoga practice. As Tracee Stanley reminds us in her book, Radiant Rest: Yoga Nidra for Deep Relaxation and Awakened Clarity, she writes: Consider this a reminder that
Unlike some other practices, Yoga Nidra doesn’t ask you to sit with difficult emotions or memories in silence. Instead, it offers a container—a steady voice, a predictable structure, and options for choice—all of which are essential when working with trauma.
Nidra is considered a complete yoga practice. As Tracee Stanley reminds us in her book, Radiant Rest: Yoga Nidra for Deep Relaxation and Awakened Clarity, she writes: Consider this a reminder: yoga is a practice that can lead us to spiritual freedom, transcendence, and enlightenment, and the practice of yoga nidra is a full system of yoga. It is both the means to freedom and freedom itself. For those who are also open to deepening their spiritual practice, yoga nidra is a beautiful way to explore the sacred.
Why I Recommend Yoga Nidra for those in Trauma Recovery
- It Creates a Felt Sense of Safety
Safety is the foundation of any healing practice, and Yoga Nidra helps reintroduce it in a way that’s accessible and non-threatening. The cues I give are invitational, not directive. There’s no need to “do” anything—just noticing, resting, and allowing whatever arises. When students realize they can soften without losing control, something shifts. - It Supports Nervous System Regulation
So many trauma survivors live in a constant state of activation—fight, flight, or freeze. Yoga Nidra engages the parasympathetic nervous system, often bringing people into a calmer state than they’ve felt in a long time. This state of deep rest isn’t just relaxing; it’s restorative on a cellular level. - It Offers a Way to Be Present Without Overwhelm
Mindfulness can be powerful, but for some trauma survivors, it can also be too much. Sitting still with intrusive thoughts or uncomfortable sensations might feel unbearable. Yoga Nidra provides an alternative—a way to stay present without pressure. The structured guidance gives the mind a focus while also keeping it from spiraling. - It Respects Choice and Autonomy
One of the most painful parts of trauma is the loss of control. In my classes, I emphasize choice in every part of the practice. Want to keep your eyes open? That’s okay. Prefer to stay seated? Absolutely. Yoga Nidra can be adapted in countless ways to help each person feel more in charge of their experience. - It Nurtures Self-Compassion
Scripts I use include an opportunity to set a Sankalpa—a heartfelt intention that plants the seed of healing. Students often choose intentions like “I am safe,” “I am healing,” or “I am enough.” Over time, I’ve seen how these quiet affirmations begin to take root, offering a counterbalance to the inner narratives shaped by trauma.
Advice for Those Interested in Yoga Nidra
If you’re new to Yoga Nidra and healing from trauma, start slow. You don’t have to lie in a dark room or stay completely still. Use pillows or blankets to support your body. Keep a light on. Pause the recording if you need to. This practice is for you, and your comfort and agency matter most.
I often remind my students that rest isn’t weakness. In fact, for those of us living with the long shadow of trauma, rest can be one of the most radical things we can offer ourselves. Yoga Nidra is a gentle invitation to come back into relationship with your body—not by force, but through compassion, curiosity, and care.
“Rest is not a luxury, a privilege, or something we must wait to deserve. Rest is a human right.”
— Tracee Stanley, Radiant Rest
Final Thoughts
Yoga Nidra isn’t just a way to relax—it’s a way to reclaim yourself. For those on a journey to recover from trauma, this practice offers a powerful reminder that rest is not just allowed but necessary. Through consistent, gentle practice, Yoga Nidra can help rewire the brain for safety, soften the grip of the past, and open the door to a more peaceful present.
If you’re curious about trying Yoga Nidra, I offer one on one sessions. Call 720-675-7123 to learn more.
