Yoga Nidra for stress.
Lie down on your mat comfortably.
Close your eyes and quiet your mind.
Be still.
Let go of all thoughts,
Worry,
And tension.
Give yourself fully to a higher power.
Relax,
Trust,
And let go.
Breathe in fully and exhale with a deep sigh.
And again,
Breathe in fully and exhale with a deep sigh.
And let go even more.
Feel a deep sense of contentment and peace in your heart.
Now allow yourself to receive the following intention as I repeat it.
Let your whole body listen to it what I say.
I inhale peace.
I exhale stress.
Now,
We will move our attention into the body to release trapped energy and move deeper into total relaxation.
Those with cardiac disease,
Hypertension,
Glaucoma should use caution.
If you cannot have under pressure in the head for any reason,
It's important that you breathe normally as you tense the body.
As you inhale,
Make fists and deliberately induce stiffness and tension throughout your shoulders,
Arms,
And fists.
Tighten,
Tighten,
Even more.
Now let go completely,
Relax.
On your next exhalation,
Relax even more.
Let go.
Observe and feel the flood of energy in your arms.
This time,
As you inhale,
Deliberately induce stiffness and tension in hips,
Legs,
And feet.
Tighten,
Tighten,
Hold,
Hold,
And now let go.
Let go completely,
Relax.
Observe the flood of energy in your legs.
This time,
Tighten and tense the entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks.
Tighten,
Tighten,
Hold,
Hold,
Now let go completely,
Relax.
On your next exhalation,
Let go even more.
Observe and feel the energy extending to all the muscles,
Nerves,
And cells of your entire body.
Let your whole body melt into the floor of energy.
Let your body go limp like a ragdoll.
Relax even more.
Release any holding,
Anywhere.
As you breathe in through your nose,
Fill your lungs fully and completely without straining.
Now,
Start exhaling through softly pursed lips as if you are blowing the air through a straw.
Let it be a prolonged,
Steady stream of breath and empty your lungs completely.
As you inhale,
Fill your heart with joy.
Each time you exhale,
Empty your mind of all anticipations and empty your body of all tensions.
Each time you inhale,
Drop into a deeper level of silent awareness and experience the balancing and relaxing impact of the parasympathetic nervous system.
Continue the breath with constant attention and detached awareness.
Now,
Return to your normal breathing and turn your attention inward.
Experience the powerful impact of vibratory energetic pulsations in the form of sensations in your body.
Let your detached awareness embrace all experiences unconditionally and let your mind melt and merge into it.
Now,
Bring your total undivided attention to your eyebrow center and drop into the deepest level of silent stillness,
Peace,
And harmony.
Drop into that silent space where all doing stops.
Experience silence extending everywhere.
Now,
Follow my guidance as we move our attention through different parts of the body.
As I guide you from point to point,
Remain in non-doing,
Silent awareness.
Resolve to yourself that you will stay alert and awake.
Now,
Bring your undivided attention to brow center,
Pit of the throat,
Right shoulder,
Right elbow,
Right wrist,
Index finger,
Middle finger,
Right finger,
And little finger,
Right wrist,
Right elbow,
Right shoulder,
Pit of the throat,
Left shoulder,
Left elbow,
Left wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
And little finger,
Left wrist,
Left elbow,
Left shoulder,
Pit of the throat,
Middle of the chest,
Right side of the chest,
Middle of the chest,
Left side of the chest,
Middle of the chest,
Navel point,
Middle of the pubic bone,
Right knee,
Right ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
And the fifth toe,
Right ankle,
Right knee,
Right hip,
Middle of the pubic bone,
Left hip,
Left knee,
Left ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Left ankle,
Left knee,
Left hip,
Middle of the pubic bone,
Navel point,
Middle of the chest,
Pit of the throat,
And back to the brow center.
Observe the vast stillness and silence.
Resting in this vastness,
Allow whatever comes into your field of awareness to be present without comment or judgment.
Witness it as it floats like clouds in the sky.
Resting in witness consciousness,
Allow yourself to receive the following images and experiences.
Judge nothing,
Remaining unconditionally open and present to all that passes in the field of awareness.
Your eyes,
Your breath,
Ocean waves,
The flame of a candle,
A crocodile.
And now be still,
Witnessing and attached to all that passes.
If nothing appears,
Just be aware of that.
Be totally present,
Completely absorbed.
Now bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.
Here there remains nothing to do or achieve.
You have entered the domain of grace.
Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.
Experience it.
Be it.
Let your mind merge and melt into the presence and enter the sanctuary of silence.
Remain empty and free from all doing.
Here your intention and your affirmations are actualized and fulfilled with effortless ease.
Now allow yourself to receive the following intention as I repeat it.
Feel every cell of your body receiving these words.
I inhale peace.
I exhale stress.
I inhale peace.
I exhale stress.
I inhale peace.
I exhale stress.
Allow this intention to go to the deepest levels of your recognition with no hesitation.
Know that your higher self recognizes,
Honors and accepts your intention.
Bring your attention back to the center between the eyebrows and feel all the energies of your body from all meridians activated,
Purified and balanced.
All channels are open and the life force is flowing freely,
Healing the body and calming the mind.
Open your heart and feel content.
Just experience.
Establish yourself firmly in faith and trust to receive the grace,
Protection and guidance of your higher self.
Feel the presence of your own spiritual guides surrounding you and blessing you.
Accept their blessing and grace.
Embody it and spread it wherever you go.
You are the emissary of light and love.
Carry it everywhere you go and to everyone you meet.
If you have an area that you feel needs healing,
Physical,
Mental or emotional,
Allow this light and love to flow into that area now.
Now begin to become aware of the rising and falling of the breath.
Slowly,
Feel yourself beginning to rise to the surface of awareness.
Sense the body resting on the floor,
The quality of the air as it touches the skin.
Gradually,
You can move as if you are waking from a restful sleep.
Bend your knees and pull them closer to your chest.
Rock sideways gently.
Take your time.
Do not hurry.
Then just turn onto your right side and curl into a fetal position.
Feel the safety,
Comfort and protection of the womb of existence.
Now bring your intention into your awareness again.
Change nothing.
I inhale peace.
I exhale stress.
Now you can gradually move and begin to sit up with your eyes closed.
Continue to stay deep in this deep inner experience.
Regardless of what you consciously recognize that has or has not changed,
Know that something deep within has shifted to connect you with your intention.
Become aware of your body and bring a deep sense of peace and contentment with you as you bring attention back to the body.
Notice how relaxed the body is.
How soft the breath is.
How silent the mind is.
How quiet the heartbeat is.
Be still and be grateful.
Note that you can easily enter here again and again.
Now you may gradually open your eyes.
