Table of Contents
Acknowledgments v
Introduction 1
1 Healing Involves Compassion 5
An Inquiry into Memories of Compassion 16
Select a Compassionate Phrase 20
Practicing Metta Prayer 22
Write a Compassionate Letter to Yourself 25
2 Trauma, Thoughts, and Healing 29
Self-Inquiry Practice: Who Am I? 36
Practicing Concentration Meditation 43
3 Emotional Trauma, Physiology, and Healing 53
Singing, Chanting, or Humming Practice 73
Measured Breathing Practice 75
Gentle Breath-Retention Practice 76
4 Healing Trauma With a Physical Practice of Yoga 79
A Practice of Yoga Poses 93
5 Paying Attention to Life in the Present Moment 119
Instructions for Doing a Body Scan 132
Instructions for Floor Gazing 133
Instructions for Sacred Symbol Gazing 135
Instructions for Paying Attention to Breathing 136
Instructions for Paying Attention to Eating 138
Instructions for Paying Attention to Walking 140
6 Dealing with Physical and Emotional Pain 143
Mantras for Sleep 157
Instructions for Focused Attention Meditation 160
Dirgha Pranayama or Three-Part Breath Practice 162
Focus on Ideas and Images That Fill You with Life-Enhancing Emotions 166
7 Trauma, Difficult Life Transitions, and the Spiritual Journey 169
Your Personal Yoga/Meditation Practice 182
Write About Your Internal Support System 184
Devotional Salutation 190
Conclusion 193
Bibliography 197