Yoga Nidra For Anxious Thoughts

This Yoga Nidra Meditation guides you through a 30-minute practice to help you cope with anxious thoughts, to help you alleviate stress and to reach a state of deep relaxation, calm and peace. I hope you enjoy!

At the end of this practice, I guide you out of the Yoga Nidra to allow you to continue with the rest of your day.

Transcript

Beginning this yoga nidra practice in a comfortable lying down position,

Either on the earth or on a comfortable surface.

Adjusting your body so that you feel completely supported.

Taking a few moments to arrive in this point of comfort for your body and mind.

And letting go onto the surface that your body is resting upon.

Chin slightly below the level of your forehead.

Arms away from your sides or resting on your belly.

Palms turned upwards or downwards.

During this yoga nidra practice,

Welcome every experience as a messenger that's inviting you to explore particular sensations,

Emotions and thoughts.

Welcoming each messenger that arrives in your guest house of awareness with curiosity and openness.

And bring attention to your senses,

Allowing each perception to come to you.

Senses wide open and receptive to signs.

The touch of air on your skin.

Sensations where your body touches the surfaces that are providing support.

Bringing the earth rising up to support the entire body.

Offering you stability.

Allowing you to let go of any holding in your body.

Being supported by the earth underneath you.

Bringing attention to sensations within and throughout the body that are calling your attention.

Welcoming the vibrant aliveness of the body just as it is.

And recall your intention for today's yoga nidra practice.

Perhaps to take this time to offer yourself kindness,

Compassion and gentleness.

To soothe anxious thoughts and feelings.

And to offer yourself a sanctuary of peace and tranquility.

Whilst accepting and acknowledging feelings,

Emotions and beliefs as they naturally arise and fall without judgement.

Fully welcoming and affirming your intention for today's practice with your entire body and mind.

Welcoming the vibrant aliveness of the body just as it is.

And as you notice the earth supporting your body.

The ever present stability of the earth underneath you.

Begin to sense the body breathing itself.

Letting go of analysing and thinking.

Just the natural flow of sensation as breath enters and leaves the body.

The nostrils,

The walls of the throat.

The gentle rise and release of the chest and abdomen.

The welcoming sensation and the body breathing itself.

And silently in your mind,

Begin counting now from seven to one.

While sensing the abdomen rising and releasing.

As the breath naturally flows in and out.

Like this.

Seven,

Inhaling abdomen rising and expanding.

Seven,

Exhaling abdomen releasing and relaxing.

Six,

Inhaling abdomen rising and expanding.

Six,

Exhaling abdomen releasing and relaxing.

Continuing with your body's own natural breathing rhythm.

Attentive,

Completely absorbed in counting from seven to one.

Allowing the body to breathe itself.

And if you lose count,

Starting again at seven.

Counting body breathing itself.

Abdomen expanding and releasing.

Attentive,

Counting as the body breathes itself.

Feeling the earth rising to meet your body.

Fully supported by the earth underneath you.

And now allowing the counting to fall away.

Attentive to the flows of sensation throughout the body.

The body as a field of radiant sensation.

Feeling the earth rising to meet your body.

Fully supported by the earth underneath you.

Feeling secure and at ease.

Staying with the flows of energy and sensation that are present as the body breathes itself.

Not analyzing,

Simply welcoming sensation.

Noting how all of these sensations as well as passing thoughts,

Emotions and images are constantly changing.

Coming and going.

The entire body,

A constantly changing field of radiant sensation.

And noticing where your body makes contact with the earth underneath you.

Feeling the earth rising up to support your entire body.

Allowing you to let go of any tension you might be holding onto.

And bring your attention to your inner resource.

A safe haven that helps you to feel secure and at ease.

Take some time to allow a visualization or an experience from your memory or from your imagination to become clear in your mind.

A visualization or an experience from your memory or from your imagination.

One that nurtures feelings of being secure,

Peaceful and at ease.

Throughout your entire body and mind.

As this visualization or inner resource unfolds for you,

Welcome the felt sense of well-being and ease that it offers you.

Spacious,

Timeless,

Perfect,

Familiar and unchanging.

Yet fresh and always present.

Can you hold this place in your mind?

Fully supported by the earth underneath you.

At rest,

At ease.

Can you visualize the sights around you?

Can you observe the smells around you?

Can you hear the signs around you?

The earth underneath your feet.

The ripples and flow of air.

The touch of air on your skin.

And if helpful,

Invite in people or images.

A man or a woman.

An animal,

An object or a place in nature.

Images that nourish feelings of being secure,

Peaceful and at ease.

Throughout your entire body and mind.

And notice the solidity,

The stability that your visualization offers you.

Your inner resource.

The support of the earth underneath you.

Steady,

Stable,

Strong.

And know that you can return to your inner resource at any time,

Day or night and throughout your practice of yoga nidra.

You can return to this inner resource whenever you feel the need to feel totally secure and at ease.

Inner resource,

A tool that can anchor you.

A soothing sanctuary of peace and tranquility.

And now allow my words to be your words as you rotate attention throughout the body.

Sensing your jaw,

Mouth,

Tongue,

Throat.

The entire jaw,

Mouth and throat.

Give up being involved with thinking instead of welcoming sensations just as they are.

Sensing your left ear,

Your right ear.

Both ears together.

Sensing your left nostril,

Your right nostril.

Both nostrils together.

Sensing your left eye,

Eyebrow,

Temple,

Cheekbone.

Your entire left eye.

Sensing your right eye,

Eyebrow,

Temple,

Cheekbone.

Your entire right eye.

Both eyes together.

Sensing your forehead,

The top of your head,

The crion of your head,

The back of your head,

Your entire head.

Feeling the earth rising to meet your body.

Fully supported by the earth underneath you.

And if helpful,

Interweaving your inner resource of well-being throughout your entire body and mind.

Feeling secure and at ease.

Then sensing your left upper arm,

Your elbow,

Your forearm,

Your wrist,

Palm and fingers.

The entire left arm.

Sensing your right upper arm,

Your elbow,

Your forearm,

Your wrist,

Palm and fingers.

The entire right arm.

Welcoming both arms together.

And sensing the front of your torso and the back of your torso.

Sensing the body breathing itself.

Letting go of analyzing and thinking.

The natural flow of breath entering and leaving the body.

The gentle rise and release of the chest and abdomen.

Sensing the entire torso.

Sensing your left upper leg,

Your knee,

Your shin,

Your calf,

Your ankle,

Foot and toes.

The entire left leg.

Sensing the right upper leg,

Your knee,

Your shin,

Your calf,

Your ankle,

Foot and toes.

The entire right leg.

Welcoming both legs together.

And sensing the front of your body,

The back of your body,

The entire right side of the body,

The entire left side of the body.

Sensation deep inside your body,

On the surface.

Welcoming your entire body.

Radiating in all directions.

Inwardly and outwardly.

Feeling the earth rising to meet your body.

Fully supported by the earth underneath you.

And if helpful,

Interweaving your inner resource of well-being throughout your entire body and mind.

Feeling secure and at ease.

Now shift attention to the entire body.

Sense the body as a radiant field of sensation.

Radiating in all directions simultaneously.

Inwardly and outwardly.

Welcoming your experience just as it is.

Feeling secure and at ease.

Allowing everything to be just as it is.

The earth supporting you,

Offering you stability.

Reflect back on the journey that you have just taken.

Imagine yourself going about your day while feeling your inner resource of well-being.

Carrying your inner sanctuary of peace and tranquility.

Your trusted ally,

Offering you support and greeting you with compassion,

Kindness and gentleness.

Eyes soft and at ease.

Taking your time.

Letting go of thinking.

Shift your attention into the entire body.

Welcoming flows of sensation and energy coming and going throughout the body.

Sensing your body,

The room around you,

The touch of air on your skin.

Taking your time.

Reflect back on your intention for today's yoga nidra practice.

Your intention to offer a sanctuary of peace and tranquility.

To greet yourself with compassion,

Kindness and gentleness.

Take your time now as you transition into your waking life.

When it feels right,

Opening and closing your eyes several times.

While feeling your inner resource of well-being.

Returning to your eyes open state of waking consciousness.

Awake,

Feeling secure and at ease.

Grateful for taking this time for yourself and the practice of yoga nidra.

Thank you.

Reviews

Wonderful meditation
Much thanks 🤗

Very lovely, very calming. Ready to carry on with my day. Thank you. ☮️💗🙏☘️

Awesome
Awesome