Welcome!
This is a session of Yoga Nidra for anxiety.
Please get ready to practice by lying on your back,
On the floor or on a bed.
You are lying down comfortably,
Your arms are alongside the body with the palms facing up and your feet slightly apart.
Adjust everything so you are extremely comfortable.
Adjust your position,
Your glutes and allow yourself to remain completely still for the duration of this practice.
When you are ready,
Close your eyes.
Take a deep and comfortable breath in.
As you exhale feel your body softening down.
Take one more deep breath in and gently exhale through your lips.
Bring all of your awareness into this practice for the next 15 minutes.
Do the best you can.
There is no need to concentrate or analyze.
Just listen to my voice,
Follow the instructions without making any movements.
Yoga Nidra starts now.
Repeat to yourself.
I am going to practice Yoga Nidra.
I will not sleep.
I am going to practice Yoga Nidra.
If you already have a resolve you can use that now.
Otherwise mentally repeat to yourself three times.
I am at peace on the inside no matter what happens on the outside.
I am at peace on the inside no matter what happens on the outside.
Repeat it to yourself one more time.
A series of points in your body will be named quickly.
Mentally repeat their names after me allowing your awareness to float from one point to the other.
No movement is necessary.
Just unattached awareness.
We always begin with the right side.
The right hand thumb.
The right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The back of the hand and the floor.
Elbow.
Right shoulder and the floor.
The right eye.
Knee.
The right ankle.
Sole of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The right side of your body.
Now to the left side.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The back of the hand and the floor.
Left elbow.
The shoulder and the floor.
The left thigh.
Left knee.
Ankle.
The sole of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Your whole left side.
Both sides of your body together.
Now your face.
Your eyes.
Lips.
Nose.
The area in between your eyebrows.
Your whole face.
Your chest.
Your core.
The whole front of your body.
The whole back of your body.
The whole body and the floor.
The whole body lying on the floor.
Bring your awareness to the natural flow of your breath.
Inhaling the chest expands and the navel rises.
Exhale the belly softens,
Chest falls.
The air moves from throat to navel.
And navel to throat.
Throat to navel.
Navel to throat.
Like waves gently moving in the sea.
Continue with the awareness of this movement.
Notice the pleasant movement of your body as you breathe.
As your navel gently moves up and down.
Inhaling moving up.
Exhaling moving down.
Inhale up.
Exhale down.
The natural expansion of air inside your body.
Please bring your awareness to the dark space behind your closed eyes.
Please bring your awareness to the dark space behind your closed eyes.
Visualize waves over an infinite ocean.
Visualize waves over an infinite ocean.
Imagine an infinite sea.
An infinite sea in front of you.
You watch the waves washing the sand.
And the soft sand under your feet.
The cold sand under the soles of your feet.
Feel the cold from the sand touching your skin.
Feel the cold from the sand touching your skin.
And the contrast with the warm breeze coming from the sea.
The warm breeze from the ocean touching your skin.
The warm breeze from the ocean.
You look now to the infinite ocean in front of you.
The infinite and dark ocean.
The infinite and dark ocean.
The darkness.
The darkness in front of your closed eyes.
Bring the awareness to the dark space you see behind your closed eyes.
Rest your mind in this safe space.
If something manifests such as thoughts or images,
Let them come and go.
But continue watching the darkness with detached awareness.
Remember the phrase,
The affirmation you said in the beginning.
Remember the phrase,
The affirmation you said at the beginning of the practice.
Repeat it again to yourself three times.
I am at peace on the inside no matter what happens on the outside.
Repeat it to yourself three times mentally.
Awareness of your breath.
Awareness of the relaxation.
Feel your body against the floor.
Awareness of the room.
The noises around you.
The noises outside the building.
Please keep your eyes closed.
Only when you feel ready begin to move your fingers,
Your toes.
Slowly stretching yourself.
Take your time to sit up slowly.
And just open your eyes when you feel ready without rushing.
The practice of yoga nidra is now complete.
Hari Om Tat Sat.
