Yoga Nidra For Anxiety & Deep Rest

This gentle Yoga Nidra practice is designed to support anxiety relief, nervous system regulation, and deep rest. Through guided body awareness, breath observation, and loving-kindness (metta) meditation, you’ll be invited into a state of calm while remaining softly awake and aware. This practice may be especially supportive during moments of stress, overwhelm, emotional fatigue, or difficulty winding down before sleep.

Transcript

Welcome. Find a comfortable place to lie down. And allow your body to be fully supported. Let the arms rest easily by your sides. Palms facing up or down. Whatever feels natural. If it feels safe for you. Gently close your eyes if they're not closed already. There is nothing you need to do. Nothing you need to change. Simply allow yourself to arrive. Invitation to take a slow breath in through the nose. And exhale through the mouth. Releasing the day. Again, Breathing in. And breathing out. Allowing the body to soften. And yoga nidra. We begin by setting a quiet intention. Not something we force. But something we gently plant. You may silently repeat. May I be safe. May I be at ease. May I rest. Let those words settle naturally without effort. Bring your attention. To the weight of your body resting beneath you. Notice where you feel supported. Now. Gently move awareness throughout the body. Bring attention to the right hand. The palm. The fingers. The thumb. Right wrist. Forearm. Elbow. Upper arm. Shoulder. Gently move awareness to the left hand. The palm. The fingers. The thumb. Left wrist. Forearms. Elbow. Upper arm. Shoulder. Bring awareness to the chest. Noticing the rhythm of breath. Upper back. Shoulder blades softening. Awareness to the belly rising and falling effortlessly. Bring attention to the pelvis. And hips. Heavy and grounded. Right thigh, Me. Lower leg. Ankle. Left thigh. Me. Lower leg. Ankle. Feel the whole body resting. Supported. Still. And at ease. Bring awareness to your natural breath. No need to change it. Simply noticing the inhale and the exhale. With each breath out. Imagine the body sinking a little deeper into rest. Now gently bring awareness, Loving kindness towards yourself. Silently repeat, May I be safe. May I feel calm. May I be kind to myself. If the words feel distant or unfamiliar, That's okay. Simply let them pass through like a gentle breeze. Now, Imagine someone you love or trust. Someone who brings a sense of warmth or ease. Offering to them. May you be safe. May you be at ease. May you feel peace. Now. Bring to mind someone neutral, Offering the same wishes. May you be safe. May you be at ease. May you feel peace. And if it feels accessible. Extend loving-kindness outward to all beings everywhere. May all beings be safe. May all beings be at ease. May all beings know peace. Now release the phrases. Rest in the quiet that remains. And if thoughts arise, Simply notice them.