Awakening Your Inner Healer: Tantra Yoga Practices for Self-Discovery

Rooted in various ancient texts, tantra is viewed as a spiritual tradition, originating from the philosophical landscape of India. It emphasizes the interconnectedness and unity of mind, body, and spirit, advocating for a holistic approach to personal and spiritual development.

While it has often been misinterpreted and sensationalized in Western society, Tantra steps way beyond divine sexuality and encompasses a multifaceted discipline that integrates various aspects of life, meditation, rituals, yoga, and the cultivation of mindfulness.

Tantric practices encourage individuals to explore their inner selves and to develop a deeper understanding of their emotions, thoughts, and physical sensations.

Through the lens of tantra, a person is able to explore a journey of self-discovery, not limited to the personal realm. Instead, it extends into relationships, sacred spaces, authentic communication, and inner awareness. Various practices, including breathwork, visualization, and gentle movement, can help foster a profound sense of connection and intimacy with self and others.

5 Tantric Practices for Self-Discovery

As a powerful tool, tantric practices can offer graceful, personalized healing, encouraging a journey of self-discovery and reconnection for the physical and subtle body.

Here are five tantra exercises that can be safely implemented by those recovering from emotional trauma:

1. Mindful Breathing (Pranayama)

Instructions:

1. Sit comfortably in a quiet space

2. Close your eyes and focus on your breath

3. Inhale deeply through your nose for 4 counts

4. Hold for 4 counts

5. Exhale slowly through your mouth for 8 counts

6. Repeat for 5-10 minutes

Benefits: This exercise helps calm the nervous system, reduce anxiety, and bring awareness to the present moment.

Safety adjustments: If holding the breath feels uncomfortable, simply focus on slow, deep breaths without counting.

2. Body Scan Meditation

Instructions:

1. Lie down in a comfortable position

2. Close your eyes and bring attention to your toes

3. Slowly move your awareness up through your body, noticing sensations without judgment

4. If you encounter areas of tension, breathe into them and visualize releasing the tension

5. Continue until you reach the top of your head

Benefits: This practice increases body awareness; releases tension; and helps reconnect with areas of the body that may have been dissociated due to trauma.

Safety adjustments: If certain body parts trigger discomfort, it's okay to skip them and move to the next area.

3. Self-Love Mirror Exercise

Instructions:

1. Stand in front of a mirror in a private space

2. Look into your own eyes with kindness

3. Speak loving affirmations to yourself, such as "I am worthy of love and respect"

4. Notice if there is any discomfort or resistance, and breathe through it, inhaling through your nose and exhaling through your mouth (or nose)

5. Practice as long as you can, aiming for 5-10 minutes

Benefits: This exercise helps build self-compassion, challenges negative self-talk, and promotes self-acceptance.

Safety adjustments: If looking directly at yourself feels too intense, start by focusing on one feature at a time, or use a smaller mirror.

4. Grounding Touch

Instructions:

1. Sit or stand comfortably

2. Place one hand on your heart and the other on your belly

3. Feel the warmth of your hands and the rhythm of your breath

4. Focus on the sensation of touch and the connection between your hands and body

5. Practice for 5-10 minutes

Benefits: This exercise promotes self-soothing, increases body awareness, and helps establish a sense of safety within one's own body.

Safety adjustments: It is best to honor your body and emotional state, choose to place your palms to areas of your body that feel comfortable. For instance, you may choose to rest your palms on your arms or thighs rather than your abdomen to avoid discomfort.

5. Sound Healing

Instructions:

1. Sit comfortably in a quiet space

2. Take a few deep breaths to center yourself

3. Begin making a low, steady "Om/AUM" or "Humming" sound

4. Focus on the vibration in your body as you make the sound

5. Continue for 5-10 minutes

Benefits: Sound healing can release emotional blockages, reduce stress, and create a sense of inner peace and harmony.

Safety adjustments: If vocalizing feels uncomfortable, you can listen to recorded Om chants or use a singing bowl instead.

Listening to Your Body for Mindful Adjustments

One of the most powerful skills we can develop is the ability to listen to our bodies. This mindful awareness not only enriches our yoga practice but also strengthens our inner wisdom with resilience and compassion. To honor yourself and your journey, consider incorporating these steps into your daily routine:

1. Set an intention: Before each practice, remind yourself that you have full control and can stop or adjust at any time.

2. Check-in regularly: During exercises, pause periodically to assess how you're feeling physically and emotionally.

3. Honor your limits: If something doesn't feel right, modify or stop the exercise. Trust your instincts.

4. Use a comfort scale: Mentally rate your comfort level from 1-10. Aim to stay within a 4-7 range, where you feel challenged but not overwhelmed.

5. Practice self-compassion: Be gentle with yourself if you need to take breaks or cannot complete an exercise.

6. Journal after practice: Write down any sensations, emotions, or insights that arose during the exercises to track your progress and identify areas needing extra care.

Keep in mind that healing is a personal journey that demands self-compassion and patience. If you ever feel overwhelmed, it's crucial to seek assistance from a qualified trauma-informed mental health therapist. Consider working with a trauma-informed yoga teacher for personalized guidance to ensure your emotional safety.

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Disclaimer: This post is for information purposes only and is not meant to be considered as medical advice. It is important to note that yoga and life coaching can serve as compliments to professional mental health therapy, not replacements.