Notorious N.A.P. Yoga Nidra for Anxiety

Beginner-friendly guided meditation (yoga Nidra) practice for anxiety and stress. Also an amazing meditation for insomnia or trouble falling asleep after a long day! All you need is a yoga mat, your bed, the couch, or a chair, wherever you feel most comfortable. Make yourself cozy and enjoy this guided body scan, breath, and imagery meditation for the best NAP of your life.

Transcript

Welcome to this yoga nidra for anxiety.

Anxiety can manifest as sensation in the physical body,

Overwhelming emotions or racing thoughts.

This yoga nidra meditation practice will help you shift attention out of your mind and guide you to a sense of grounded presence and ease,

Physical relaxation in the body and the mind.

Yoga nidra meditation is an accessible,

Beginner-friendly,

Deep relaxation practice.

I invite you to lie flat on your back.

If lying on your back isn't comfortable,

Feel free to practice meditation in any position that feels good.

Take a moment to make yourself as comfortable as possible,

Maybe a blanket or pillow under the knees to support your low back.

Socks or blankets are recommended as body temperature tends to drop during the practice.

You may also like an eye pillow to block out any light.

There is absolutely no way to do this practice wrong,

So let go.

Release any fears or worry.

This is your time to relax.

Give yourself permission to let go of the outside world,

Let go of your to-do list,

Your responsibilities,

And invite in calm,

Gentle presence.

Invite your body to stay as still as possible during the meditation.

If you must move,

Do it slowly and with awareness,

Then gently return to stillness.

If your mind wanders at any time during the practice that is completely normal,

Just return your attention to the sound of my voice.

If you're tired,

You may drift off to sleep during the practice.

You may wish to set a timer to ensure you awaken fully at the end of this meditation.

Let's begin by closing our eyes and taking three nice,

Long,

Deep breaths.

In through the nose,

Out through the mouth.

In through the nose,

Out through the mouth.

Breathe in such a way so that your exhalation is just a little bit longer than your inhale.

Breathe in love and calm,

Exhale tension and stress.

Breathe in love and calm,

Exhale tension and stress.

You've got nowhere to go and nothing to do but be here right now.

Release any effort around the breath,

Allow it to be what it is naturally.

It's all happening effortlessly,

Your heart will beat,

Your breath will breathe and your body will heal and you need to do absolutely nothing.

Feel your body resting on the earth.

Remember that the earth can hold the full weight of your body and anything else you may be holding.

Release all stress or tension into the earth.

Feel your clothes on your skin or the air on your skin.

Feel into the temperature of the room.

Invite sounds in with curiosity.

Listen carefully,

Completely attuning to the sense of hearing.

Once you recognize a sound,

Let it go and listen for the next sound you can hear.

Now listen for the sounds inside the room.

Listen to the sound of your body breathing.

The sound of silence between the breaths.

Now is the time to set your intention or heartfelt resolve for this meditation.

This intention is stated in the present tense,

Like your wish has already been granted.

Take a few moments to connect to that which you seek to bring forward in your life.

Perhaps it's,

I am free of all worry and anxiety,

Or I am completely calm and relaxed.

With your heart open and full of love,

Connect to a place in your body where you can feel the emotion that drives this desire.

Repeat your intention slowly and deliberately,

Three times,

Effortlessly filling the space of your body with this heartfelt desire.

Release this intention.

We will now move awareness into the body.

As each body part is named,

Visualize it and allow it to soften as though from the inside.

Mentally repeat the name of the body part.

Move your awareness to your mouth.

Mentally repeat mouth and soften.

Become aware of your tongue.

Soften and mentally repeat tongue.

Lower jaw.

Lower row of teeth.

Upper row of teeth.

Gums.

Upper lip.

Lower lip.

Space between your lips.

Both cheeks.

Right ear.

Left ear.

Forehead.

Top of the head.

Back of the head.

Tip of the nose.

Right nostril.

Left nostril.

Right eyelid.

Left eyelid.

Right eye.

Left eye.

Right eyebrow.

Left eyebrow.

Space between the eyebrows.

Bring awareness to the right hand.

The right hand thumb.

Second finger.

Third finger.

Fourth finger.

Little finger.

Palm of the hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Right armpit.

Ribs.

Waist.

Hip.

Right thigh.

Knee.

Calf.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Bring awareness to the left hand.

The left hand thumb.

Second finger.

Third finger.

Fourth finger.

Little finger.

Palm of the hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Left armpit.

Ribs.

Waist.

Hip.

Left thigh.

Knee.

Calf.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Groin.

Right buttock.

Left buttock.

Lower back.

Mid back.

Upper back.

Right shoulder blade.

Left shoulder blade.

Back of the neck.

Back of the head.

Right inner ear.

Left inner ear.

Roof of the mouth.

Throat.

Right collarbone.

Left collarbone.

Right chest.

Left chest.

Middle chest.

Upper abdomen.

Upper abdomen.

Navel.

Lower abdomen.

The whole spine.

The whole head.

Right arm.

Left arm.

Both arms together.

The whole right leg.

The whole left leg.

Both legs together.

Whole front body.

Whole back body.

Awareness of the whole entire body.

Let this go and return awareness to the breath.

Feel the gentle rise and fall of the chest,

Ribcage,

And abdomen.

Begin to count the breath,

Descending from 18 to 1.

Inhale 18.

Exhale 18.

Inhale 17.

Exhale 17.

Let the breath be effortless.

If you lose track of your counting,

Simply begin again at 18.

If you finish counting before further instructions,

Start back at 18.

Continue counting the breath with gentleness and ease.

Let go of the count.

Prepare to explore different sensations in the body.

Keep the feeling of lightness in the body.

Light as a feather,

Effortlessly floating,

Weightless,

Gliding in the wind.

Find the area of the body where lightness lives.

Explore deepening this sensation.

Release lightness.

Repeat the feeling of heaviness in the body,

The body as heavy as a fallen tree,

Heavy as a large boulder.

Find an area of the body that feels heavy.

Explore deepening this sensation.

Release heaviness.

Gently drift awareness to the space of the mind.

Different images will be named.

Visualize the image as clearly as possible in the space of the mind.

Ocean waves.

Ocean waves.

Warm golden sunshine.

Warm golden sunshine.

Lavender fields.

Lavender fields.

Chamomile tea.

Chamomile tea.

A grandmother's hand.

A grandmother's hand.

Oak trees dancing in the wind.

Oak trees dancing in the wind.

Cozy bedsheets.

Cozy bedsheets.

A pile of colorful fall leaves.

A pile of colorful fall leaves.

Let the images fade.

Return awareness to the natural breath.

Visualize the intention you set at the beginning of the practice.

Write it in the mind's eye.

As you write it,

It grows brighter,

Enveloping your whole body with a sense of abundance and gratitude.

Gently guide your awareness back to your physical body lying on the earth.

Become aware of your breath.

Deepen your breath.

Without opening your eyes,

Become aware of your surroundings.

Remember the room you are in.

Feel the earth beneath you.

Feel into your entire body resting on the earth.

When you feel ready,

Stretch your arms overhead.

Extend your legs long.

Point your toes,

Wiggle your fingers,

And take a big full body stretch.

Slowly roll over into the fetal position on your right side.

A posture that symbolizes new beginnings.

Take a moment here.

When you are ready,

Gently press up to a comfortable seat.

Notice how you feel.

Notice what has shifted since the beginning of the practice.

Remember to carry this feeling with you back into your day.

This feeling of well-being and ease exists within you always.

Whenever you feel anxious or worried,

Come back to this feeling.

Come back to the natural breath.

Come back to the warmth of the heart space.

The practice of yoga nidra is now complete.

Reviews

This was a very relaxing and reorienting yoga nidra. It really helped me get back to sleep in the middle of the night. Thanks so much.

Love all the mouth exploration

Namasté Beth
Thank you

That was an awesome session that helped me feel deep relaxation. Thank you for your talent and your time.🙏

Absolutely perfect on a morning where sleep was hard to come by. Very relaxing and encouraging. Saving and following ~ will return to this. Thank you. Namaste
🌺 🙏 🌺

Very relaxing. Went into deep nidra! Thank you! 🙏🏻

Such a wonderful calming voice. This was Great. Thank you

I have listened to and practiced many different yoga nidras. I cannot put my finger on what it is exactly about this offering, but it is remarkable. Perfect voice, pace, intonation, flow, cues, music. I am so grateful for what you have shared with us through this meditation! 🙏🏻

Really love this bodyscan with the quiet music in the background! Thanks🙏

Thank you for the thorough body scan. I was able get back to sleep after waking too early this morning. P.S. listening to this Dec 2024. I am surprised based on the description that an option wasn’t included for falling asleep if doing this at night.

I work up restless this morning so I found this yoga nidra and tried it. It completely relaxed my body and mind. It felt like a great nap! Thank you!! ❤

Thank you so much Beth, this was truly relaxing and very soothing and calming for my nervous system. I enjoyed it and will share it and come back to it💞

Lovely, effortless, calming. Thank you 🙏

Softening. Thank you.

🕊🪷✨

Thank you for a lovely calming Yoga Nidra practice 💕

Thank you! This made me feel lighter and less anxious.

How nice to meditate with you Beth 😊 That was a lovely yoga nidra, with relaxing voice and music. Thank you ❤️