Welcome to Yoga Nidra for Anxiety Relief.
Lie down in a comfortable position,
Allowing your body to fully rest on the surface beneath you.
Let your legs settle comfortably,
With your arms resting by your sides,
Palms facing upward,
And gently close your eyes and bring your awareness to your breath.
With each breath in,
Invite a sense of calm and ease.
Release any tension you may be holding in your body,
Any unwanted thoughts and letting them go.
Feel the support of the ground beneath you,
Allowing your body to become heavier,
As though the earth is cradling you,
Holding you,
Keeping you safe.
There is nothing you need to do,
Nowhere you need to be.
Just allow yourself to be here.
Take a moment to set an intention,
Or sankalpa,
For your practice.
Your sankalpa is a short,
Positive affirmation that brings you a sense of peace and calm.
If you'd like,
You can use the sankalpa.
I am safe,
Calm,
And at ease.
Silently repeat your sankalpa three times,
Allowing it to resonate within you.
Let it feel as though it is already true.
I am safe,
Calm,
And at ease.
Begin to bring your awareness to the sensation of your breath moving in and out like gentle waves.
With each breath,
Feel your body becoming more relaxed and at ease.
An arm completely relax,
As if melting into the surface beneath you.
Bring your awareness to your right forearm.
Let your entire right arm become heavy,
Soft,
And relaxed.
Bring your attention to your left hand.
Feel your left thumb,
Middle finger,
Ring finger,
And index finger.
Notice the palm of your hand,
The back of your hand,
And your wrist.
Shift your awareness to your left forearm.
Elbow.
Let your left arm soften and relax,
Becoming heavy.
Bring your attention to the top of your head.
Feel your scalp softening.
Feel your eyes becoming heavy.
Let your eyebrows relax,
And feel the space between your eyes becoming calm.
Move down to your cheeks,
Your jaw,
And mouth.
Let your jaw unclench,
Releasing any tension here.
Your entire face is soft and relaxed.
Now,
Focus on your neck and throat.
Imagine any tightness here dissolving.
Let your neck feel long and relaxed.
Bring your attention to your chest.
Feel the gentle rise and fall of your chest with each breath.
Imagine with each exhale,
Any tightness or anxiety in your chest is releasing.
Allowing more space for calmness and ease.
Shift your awareness to your abdomen.
Feel your belly rise and fall as you breathe.
Let your abdomen soften,
As though tension is melting away with each exhale.
Shift your focus to your back,
And notice your upper back resting on the surface beneath you.
Feel your back as it releases any tension,
Allowing each vertebra to relax,
As if it's merging with the other.
Feeling fully supported by the earth.
Sense your entire body resting,
Fully supported by the surface beneath you.
Imagine the ground holding you safely,
Absorbing any tension,
Anxiety or worry.
Leaving your body calm and.
.
.
Return to focusing on your breath.
There is no need to change the rhythm,
Simply observe it.
Feel the air as it enters your nostrils,
Cool and calming.
As you exhale,
Notice the warmth of the breath leaving your body.
With each inhale,
Feel yourself drawing in peace and calm.
With each exhale,
Feel yourself releasing any remaining tension,
Anxiety or worry.
Imagine your breath as a gentle wave,
Rising with each inhale.
And falling with each exhale.
As the waves move in and out,
Allow any lingering anxious thoughts to drift away.
As if they are being carried out to sea.
Bring your awareness to the sensations within your body.
Notice how your body feels in this moment.
Feel the sensation of warmth spreading throughout your body,
Like the sun gently warming your skin.
Notice how your body feels supported and safe,
As though the earth is wrapping you in a blanket of calmness.
Now allow yourself to feel a sense of lightness,
As though your body is floating on a cloud.
Weightless and free,
Any anxiety that remains is drifting away with each breath.
Now imagine yourself in a peaceful meadow,
Surrounded by soft grass and gentle hills.
The sky above you is clear and the soft breeze is blowing.
You can hear birds singing in the distance,
Their calls calm and soothing.
As you lie in this meadow,
Feel the earth supporting you.
Feel the sun warming your face,
The breeze brushing your skin.
There is nothing to worry about here.
You are completely safe and at peace.
Stay in this place for a while,
Enjoying the tranquility and calmness it brings.
Gently bring your awareness back to your breath.
Feel the gentle rise and fall of your chest.
Slowly begin to wiggle your fingers and toes,
Energy returning to your hands.
Take a deep breath in,
And as you exhale,
Feel yourself becoming more awake,
More present in this moment.
When you are ready,
Gently roll onto your side,
Resting there for a few moments.
And as you are ready,
Slowly bring yourself up to a seated position.
Open your eyes softly,
And take a moment to notice how calm and relaxed you feel.
