Welcome to the Yoga Nidra practice for anxiety and nervous system reset.
In the next 30 minutes.
I'll be guiding you into a state of deep rest and conscious relaxation.
Where your body gets to fully relax,
Your mind gets to let go and your nervous system gets to remember what it feels like to be in calm.
You don't need any experience.
You don't need to do anything perfectly.
All you need is to lie down,
Close your eyes and follow my voice.
This is your time,
Away from the noise,
Away from the pressure.
Away from doing anything.
And let's begin.
Now lie down and allow your body to find complete stillness.
Let your legs fall open naturally.
And let your arms rest a little away from your body.
Palms facing up.
And close your eyes softly.
And you don't need to do anything right now.
You don't need to fix anything.
You don't need to be anywhere else.
This is your time,
Your space.
And remember you are safe here.
Take a moment to feel the ground beneath you.
The earth is holding you.
You don't have to hold yourself up anymore.
Let go.
Bring your awareness to your physical body lying here.
And notice if there is any tension in your jaw.
Soften that.
And notice your eyebrows.
And try to smoothen out your forehead.
And let your tongue drop away from the roof of your mouth.
Let your shoulders melt down towards the ground.
Feel the weight of your hips.
Heavy and sinking.
Feel the weight of your legs Heavy.
And releasing.
And let your fingers uncurl gently.
Open and receiving.
And take a slow deep breath in through the nose.
And sigh it out through your mouth.
You Again,
Breathe in.
And let it go.
One more time.
Breathe in fully.
And let it go.
And let's stay here,
Just like this,
With the natural breath.
Now gently bring a short positive statement to your mind,
Your sankalpa,
Your heart's intention.
It may be something like I am safe.
I am calm.
I am at peace.
Or choose your own,
Something simple,
Something true,
Something you're growing into.
And hold it softly in your heart.
Now let's repeat it in our mind three times slowly and with full trust.
Plant the seed deep.
And we will return to it before you come back.
Now.
We begin the rotation of consciousness through the body So simply hear the parts of the body I name and move your awareness there.
No need to move,
Just your awareness.
Awareness on the right side body.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Right wrist.
Right forearm.
Right elbow.
Upper arm.
Shoulder.
Armpit.
Right side of the chest.
Right side of the waist right hip right thigh,
Right knee.
Right calf.
Right shin.
Right ankle.
Right heel.
Soul of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
4th toe 5th joe Now awareness to the left side body.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
5th finger palm of the hand.
Back of the hand.
Left wrist.
Left forearm.
Left elbow.
Upper arm.
Shoulder.
Armpit.
Left side of the chest.
Left side of the waist.
Left hip.
Left thigh.
Left knee.
Left calf.
Left shin.
Ankle.
Heal.
Soul of the foot.
Top of the foot.
Left big toe.
Second toe.
That's all.
4th toe Fifth tool.
Now right shoulder blade left shoulder blade.
The space between the shoulders.
Right buttock.
Left buttock.
The spine.
The entire back body.
Releasing.
Softening.
Melting.
Now bring awareness to the top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
Right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Chin.
Through right collarbone.
Left collar bone.
Right chest.
Left chest.
Center of the chest.
Heart space.
Right side of the abdomen.
Left side of the abdomen.
Navel.
Belly.
The entire front body.
The whole right leg.
The whole left leg.
Both the legs together.
The whole right arm.
The whole left arm.
Both the arms together.
The whole face.
The whole head.
The whole torso.
The whole body.
Your body.
Completely lying here.
Holy.
.
.
Still.
And at rest.
Now bring your awareness to your natural breath.
You don't need to change.
Just observe it.
Feel the air as it enters through your nostrils.
The cool and gentle air that is entering the nostrils.
And feel it travel down into your chest.
Into your belly.
And feel the body release as you breathe out.
Warm.
Slow and complete.
And notice the slight pause after the exhale.
That still point.
And rest there for a moment.
And now we begin a slow counted breath to gently regulate our nervous system.
Breathe in for a count of four.
One,
Two,
Three,
Four.
Hold gently for a count of 4.
1,
2,
3,
4.
Breathe out for a count of 6.
1,
2,
3,
4,
5,
6.
Again.
Breathe in.
1,
2,
3,
4.
Hold.
1,
2,
3,
4.
Out 1,
2,
3,
4,
5,
6.
Continue at your own pace now.
Inhale 4,
Hold 4,
Exhale 6.
And now,
Release the count.
Let the breath return to its natural rhythm.
And feel how the body has softened.
And feel how the mind has quietened.
Your nervous system is settling.
You are safe.
And now I'll guide you through pairs of opposite feelings.
Simply experience each sensation as it is called without judgment.
Feel heaviness in your body.
Your body is so heavy sinking deeply into the ground.
Heavy,
Heavy,
Heavy.
And now,
Feel lightness.
Your body is floating.
Light as air.
Weightless.
And drifting.
And now,
Feel warmth around your body.
A golden warmth spreading your heart outward.
Warm,
Comfortable and glowing.
Now feel coolness,
A cool breeze moving across your skin.
Refreshing,
Light and open.
Now feel anxiety.
Notice where it lives in your body.
Any tightness.
Any fluttering.
Any feeling of restlessness.
Now feel calm.
Pure.
Deep.
And unshakable calm.
Moving through the same place in your body smoothing it.
Softening it.
At dissolving it.
Feel tension.
A creeping somewhere.
Hold it just for a moment.
Now feel complete release,
Melting,
Dissolving.
Letting go entirely.
Now feel disconnection.
A sense of being scattered.
Now feel deeply grounded,
Rooted and held.
Connected to the earth beneath you,
Solid,
Whole and here.
Now rest in that feeling of being completely grounded and whole.
Now,
We enter the space of imagery.
Simply watch what arises like clouds passing across a wide open sky.
You are the sky,
Spacious,
Still and undisturbed.
See a still lake at dawn.
The surface is like glass.
Not a single ripple.
See the reflection of soft pink light on the water.
See a single white lotus flower floating at the center of the lake.
Feel yourself sitting at the edge of this lake.
The morning air is cool and fresh.
Everything is quiet.
Now see a vast open meadow.
Golden light stretching across it.
A warm breeze moving gently through tall grass.
And you're walking slowly through this meadow Each step is effortless.
You feel completely free.
Above you,
The sky is white and clear.
Brilliant deep blue.
And one single white cloud drifts slowly by.
You watch it until it dissolves into the blue.
And now you're standing at the edge of a calm ocean.
The waves are gentle.
Rolling in and out.
In perfect rhythm.
With each wave that rolls in,
Breathe in.
And with each wave that rolls out,
Breathe out.
You are held by this place.
Nothing can disturb you.
You're completely safe.
Completely at peace.
Let this feeling of peace fill every cell of your body.
Now,
Gently bring your Sankalpa back to mind.
Your intention,
Your heart's truth.
And feel it as if it's already real.
Already alive in you.
And repeat it in your mind three times with full sincerity and feeling.
This intention is planted.
It is growing.
And trust it.
Now very slowly begin to return Become aware of your body lying here on the ground.
Feel the weight of your body.
Feel the surface beneath you.
Become aware of the sounds around you.
Near and far.
And begin to deepen your breath.
Let the inhale grow fuller.
Now gently wiggle your fingers and your toes.
Roll your wrists and your ankles.
Bring your arms above your head and take a long luxurious stretch through your whole body.
And slowly draw your knees to your chest.
Rock side to side gently.
And when you're ready,
Roll onto your right side.
Rest here for a moment.
Slowly and gently bring yourself up to a comfortable seated position.
Rest your hands on your knees and sit tall.
Your eyes are still closed.
And take a final deep breath in.
And release.
Bring your palms together at your heart.
And you give yourself this gift today.
And carry this stillness with you,
Carry this calm.
You are not your anxiety,
You are the vast,
Open,
Peaceful awareness beneath it.
Go gently.
Namaste.
You you Yeah.
You you Yeah.
You you Yeah.
You you you you
