Yoga Nidra For Overthinking

Calm your mind in this soft yoga nidra practice to release overthinking. Yoga nidra helps reset the nervous system, reframe any negative beliefs into positive, and attract what we truly desire. This practice can be done during the day when in need of a pause for rejuvenation or before bed to release stress associated to the many thoughts we may have.

Transcript

Welcome to this practice of Yoga Nidra.

In this practice,

We will help you bring this over-analyzing and overbearing mind to a calm and peaceful state.

The practice of Yoga Nidra is meant to reset the nervous system.

It is meant to access the depths of your subconscious mind and to relax you deeply.

Come to a laying down position on your back,

On your bed,

On the floor,

On the yoga mat,

Even outside in the grass if you can.

You may use pillows or a bolster under your lower thighs and knees.

Begin covering your whole body with a blanket,

Making sure you are very comfortable.

As you organize yourself in the laying down position,

Remind yourself,

I will not sleep,

I will stay awake and I will only listen to Claudia Sam's voice.

I am safe and supported and there is nothing else for me to do right now.

I am taking this time for me and I deserve it.

I am worthy of this self-care moment.

Make sure your neck is aligned with your spine.

Your arms are on either side of your body.

Palms facing up if that is comfortable for you or the hands over each other on the belly.

The legs are at least hip width apart.

The right toes are turning over to the right side and the left toes over to the left.

The right side and the left toes over to the left.

And you are naturally laying down and comfortable.

If you need to shift your position,

Do it now.

And make sure you honor and stick with the position you choose.

Mmmmm.

Start by becoming aware of the sounds that surround you but that are furthest away from you.

Like a radar,

You are moving from one sound to the other.

And slowly you are moving to the sounds that are the closest to you.

Around your body,

In the vicinity of the space you are in.

You can even hear the friction of the oxygen as it moves in through your nose.

And the carbon dioxide as it moves out.

You hear the breath.

And maybe your heart is even beating a little bit fast.

Maybe you can hear it.

And you might also hear many thoughts inside your head.

And the idea of Yoga Nidra or any meditation is not to go without thoughts or to erase them.

But rather to embrace that they are there without letting them overpower.

Without letting them be overbearing and out of control.

So any thoughts that are there,

You can feel them and hear them.

But follow my voice and try to focus only on my voice and where I direct your awareness to.

So to focus that concentration away from those thoughts.

Now coming back to the heart beating.

Maybe you can even feel the touch sensation of the skin with your clothes.

As your belly rises and falls while you breathe.

Maybe the chest also expands and you can feel the clothes as your body moves gently and slowly.

If you have a blanket you can also feel the touch sensation of that blanket on your body.

Maybe you feel the air on your skin.

Subtle as it may be.

Feeling the weight of your body on the ground or in your bed.

Anchoring yourself more and more into this moment.

If there are any smells or tastes that you can be aware of,

Do that now.

Focus on one of them now and come back to your breath.

As you stick to this one position and all you have to do is follow my voice.

And every time I will mention a body part,

Try to let it go and relax it fully.

Before we do that,

Set an intention.

Something you wish to be true for yourself.

And we want to set that intention in the present tense.

We want to deeply feel it.

Which is why we use the practice of Yoga Nidra to anchor it deep inside our subconscious.

Perhaps your intention can be,

I am free.

I am calm.

I enjoy a balanced life.

My mind is helpful.

Calm and free.

Maybe there's one of these sentences that resonates more with you.

Or maybe you have one already that came up.

Again,

Make sure that it is in the present positive tense.

Mention it now and feel it three times.

Beautiful.

Let's begin the rotation of awareness across the different parts of your body.

Bring your awareness to the right hand.

Right hand palm.

The lines inside the palm.

Thumb.

Index.

Middle finger.

Ring finger.

Little finger.

Back of the hand.

Fingernails.

Wrist.

Forearm.

Elbow.

Upper arm.

Arm pit.

Shoulder joint.

Right shoulder blade.

Right chest.

Waist.

Hip joint.

Right buttock.

Groin.

Thigh.

Right knee.

Shin.

Calf muscle.

Ankle.

Heel.

Soul of the right foot.

Top of the right foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Toe nails of the right foot.

Right leg.

Right waist.

Right arm.

Right arm.

Right waist.

Right leg.

The whole right side of your body is completely relaxed.

The whole right side of your body is completely relaxed.

Keep focusing on my voice and move your awareness onto the left hand.

Left hand palm.

Thumb.

Index.

Middle finger.

Ring finger.

Little finger.

The back of the left hand.

Fingernails.

The lines inside the palm of the left hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Arm pit.

Shoulder joint.

Left shoulder blade.

Left chest.

Waist.

Hip joint.

Left buttock.

Groin.

Thigh.

Knee.

Shin.

Calf muscle.

Ankle.

Heel.

Soul of the left foot.

Top of the left foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Toe nails of the left foot.

Left leg.

Left waist.

Left arm.

Left arm.

Left waist.

Left leg.

The whole left side of your body is completely relaxed.

The whole left side of your body is completely relaxed.

Scan the body now.

Toes to the head.

Whole body.

Head to the toes.

Whole body.

Toes to the head.

Crown of the head.

Scalp.

Forehead.

Right eyebrow.

Left eyebrow.

Mid eyebrow.

Center.

Right temple.

Right ear.

Left temple.

Left ear.

Right cheek.

Left cheek.

Jaw bone.

Chin.

Lower lip.

Upper lip.

Lower teeth.

Upper teeth.

Tongue.

Palate.

Inside of the right cheek.

Inside of the left cheek.

The whole mouth.

Nose tip.

Right nostril.

Left nostril.

Bridge of the nose.

Right eye.

Left eye.

Third eye between both eyebrows.

The middle of both eyebrows.

Widened with light.

Feels spacious and free.

Your whole face is completely relaxed.

Your whole face.

Your whole head is completely relaxed.

Bring your awareness to the throat.

Right side of the neck.

Left side of the neck.

Right collarbone.

Left collarbone.

Right chest.

Left chest.

Right lung.

Left lung.

Heart.

Solar plexus.

Upper abdomen.

Belly button.

Lower abdomen.

Top of the right arm.

Top of the left arm.

Whole reproductive system.

Top of the right leg.

Top of the left leg.

Scan the front of your body now.

Toes to the head.

Whole body.

Back of the body.

Head to the heels.

Whole body.

Toes to the head.

Back of the head.

Brain.

Back of the right ear.

Back of the left ear.

Back of the neck.

Right shoulder blade.

Left shoulder blade.

Back of the right arm.

Back of the left arm.

Upper back.

Middle back.

Lower back.

Right buttock.

Left buttock.

Back of the right leg.

Back of the left leg.

Scan the body.

Toes to the head.

Head to the toes.

Your whole body is completely relaxed.

You feel spaciousness created inside your body.

Spaciousness created inside your mind.

More distance between the thoughts as they no longer serve us for this moment.

Spaciousness is also felt in the heart.

As you connect deeper with the essence of yourself.

With the vibration of love.

You are safe.

You are supported.

You won't forget anything.

You are actually taking care of you.

You are important.

You are worthy.

You are exactly where you need to be.

Feel into that.

Now is the time to reinstate your intention.

Mention it again by feeling it to the depths of your being three times now.

Beautiful.

The practice of Yoga Nidra is now over.

Do not move.

Keeping the eyes closed.

Become aware of the sounds that are the furthest away from you.

Without judging or noting what they exactly are.

Shifting to the sounds around you closer to your body.

You can even hear the subtle sound of your breath as you breathe naturally.

Way slower than before.

You can also hear your heartbeat.

Notice the quality of the heartbeat in comparison to the beginning of practice.

Feel into the movement of the belly and of the chest as they rise and fall.

With the inhale and exhale.

Coming back to the touch of the skin with the clothes.

The sensation of touch of the air on your skin.

Become aware of any smell,

Any taste,

And any shape,

Color,

Or texture that hides behind your closed eyelids.

Become aware of the space around you where you are.

The day of the week.

The time of day.

And the space you are in.

Notice the weight of your body on the ground as you gently wake up the body by breathing deeper and deeper.

Very slowly follow the breath with some gentle,

Grateful movements of the toes and of the fingers.

As you're waking up your whole body,

You feel way much space and freedom in connection between the heart and the mind.

You can extend the arms up above the head,

Pointing the toes,

Stretching the whole body.

Gently bringing the knees into the chest and giving yourself a beautiful hug.

Turning on to your left side in your own time.

Protecting the heart.

Feeling into that fetal position of support and comfort.

Slowly press into the floor or the bed or the ground.

Come back to seated with your eyes closed.

Noticing the upright position of the spine and the quality of your state now,

Now,

Now.

Without judging yourself,

Know that you did the very best that you could in this moment to calm the mind.

Well done.

Find a smile at your heart and a smile on your face.

Bring the hands to touch at the heart center as you allow the shoulders to relax,

The chest to broaden.

Your crown to lengthen and lift towards the sky.

Know that this state of peace and calmness you can always come back to because you have it in you.

You may rub the palms together.

Place the hands over the eyes,

Covering the face.

When you're ready,

You may flutter the eyelids open,

Separate the fingers,

And gently let light come in and welcome the day ahead.

Thank you for practicing with me.

Be gentle with yourself.

Namaste.

Reviews

Very relaxing

Deeply relaxing. A bit of an intro but that was relaxing too and got us into the space.

Thankyou so much Claudia-Sam. What a great way to start my day. Definitely a favourite to come back to.

I found this meditation centering, and relaxing despite outside noise.

Soooo soothing and relaxing, thank you! ⭐️💫

Very relaxing. We need more meditations like this.

This was really helpful. I will go back to it often. It helped a lot in my overthinking all the time. God Bless you and 😊 🙏

Just what I needed today. Thank you Claudia-Sam for your gentle guidance. 💜💚💛

Perfect! Need to chill and slow down? This is it! Thank you so much 💜

A beautiful practice