Stress Buster (Yoga Nidra)

This yoga Nidra guided meditation will help you ease tension, melt stress, and drift into a more calm, relaxed state of being. Whether it's a short break during a hectic day, or an opportunity to unwind at the end of a long one, give yourself this gift of stillness, as you lay back and follow along with the Ali's soothing voice.

Transcript

The next 20 minutes will serve you as a true opportunity to melt tension and ease stress.

Whether you're pausing in the midst of a hectic day or unwinding at the end of one,

It's so essential to carve out time for self-care as the calm grounded energy that you find in this practice will affect not only you,

But it will subconsciously ripple out to those around you who may not take the opportunity to slow down.

Whether it's loved ones,

Friends,

Co-workers,

Or strangers passing by.

Lay down on your back in Shavasana if you're not already there.

If it's more comfortable for you,

Slide a pillow under your head or under the back of your knees.

Stillness is important in yoga nidra,

So make any adjustments here that will help you remain as still as possible throughout the practice.

Take a moment to make yourself comfortable.

Let your shoulder blades wrap underneath you.

Notice a heaviness in the arms along the sides of the body,

But not touching the body.

Feel the back of your hips sinking deeper down.

Allow your legs to extend out wide apart and feel your ankles dropping out to the sides.

Let your head be heavy and supported by the floor or pillow underneath it.

Once you are still and comfortable,

Become aware of your whole body laying on the floor.

See if you can notice any place in the body that feels tense or tight.

Don't search too hard,

Just allow your awareness to drift naturally toward any tension you may be carrying from the day.

Try not to create a story around that tension or that area in the body.

Instead,

Just observe and let it go.

Now bring your attention to the frequency and depth of your own natural breath.

Nothing to change or fix.

Just observe the length of your inhale as you take a deep breath in.

Feel the depth of your exhale as you let that breath go.

Take a few more simple,

Easy breaths just like that.

Now let's deepen the length of the breath.

As you take a deep inhale,

Feel your chest,

Rib cage,

And belly expanding almost like a balloon slowly inflating.

As you exhale,

The front of your body softens and the back of your body gently grounds deeper into the space beneath you.

Two more breaths like that.

Inhale slowly allowing the front of the body to expand.

Pause at the top.

Exhale even slower as you deflate the belly,

Rib cage,

And chest.

One more time.

Inhale,

Feel the chest,

Rib cage,

And belly rise.

Pause here.

With a gentle exhale,

Let the stress of your day dissolve and disappear as you fully empty your lungs.

Now as you return back to your own natural vibration of breath,

All tension from the day is gently melting away.

Invite a deeper sense of relaxation into each moment.

Remind yourself that you deserve this time to rest and recharge.

At any point when thoughts or distractions show up,

Don't worry.

Just simply let your breath guide your awareness right back to the sound of my voice and then silently say to yourself,

I am practicing yoga nidra.

I am awake and relaxed.

Now it's time to state your sankalpa or intention.

Your sankalpa should invite a transformational shift into your life.

Create a short positive statement in simple language and present tense as if it's already come into fruition.

Something you want to feel,

Achieve,

Or create for yourself.

Starting with I am or I have.

Try to discover one naturally and authentically to you.

It's okay if nothing comes to you.

Try using the following statement if it resonates with you.

I am safe,

Supported,

And deeply relaxed.

Now state your sankalpa silently and clearly to yourself with awareness and emphasis three times.

And silently remind yourself,

I am practicing yoga nidra.

I am awake and relaxed.

Now we will take a journey of awareness through the different parts of the body.

You can repeat each body part silently or sense,

Feel,

And visualize the body part I mentioned as you follow along remaining as still as possible.

My voice will be moving somewhat quickly to help train your attention and keep your focus.

Beginning with the right hand.

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the right hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Right armpit,

Right side waist,

Hip,

Right thigh,

Right knee,

Right calf,

Ankle,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Moving to the left hand.

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the left hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Armpit,

Left side waist,

Hip,

Thigh,

Left knee,

Calf,

Ankle,

Sole of the left foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now notice the back of the body,

The right heel,

Left heel,

Right calf,

Left calf,

Right thigh,

Left thigh,

Back of the right hip,

Back of the left hip,

Lower back,

Middle back,

Upper back,

The entire spine,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

Top of the head,

Forehead,

Right temple,

Left temple,

Right ear,

Left ear,

Right eyebrow,

Left eyebrow,

Middle of the eyebrows,

Right eye,

Left eye,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Both lips together,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

Upper abdomen,

Navel,

Lower abdomen,

Front of the hips,

The pelvic floor,

The entire right leg,

Entire left leg,

Entire right arm,

Entire left arm,

The whole face,

The whole head,

The whole torso,

The whole body,

The whole body,

The whole body.

Visualize the image in your mind of your whole body still relaxed and at ease.

Silently say to yourself,

I am practicing yoga nidra.

I am awake and relaxed.

Now bring your awareness back to your breath.

Without changing anything,

Notice the depth and frequency of your inhales and exhales.

You can continue to breathe naturally if you prefer or let's try manipulating the breath to create even more ease in the body and mind.

Take a deep breath in through your nostrils.

Pause at the top to remain the breath.

Open your mouth and allow the exhale to fully empty the air out of your body.

Pause at the bottom empty.

Now inhale for a count of five,

Four,

Three,

Two,

One.

Pause.

Exhale for six,

Five,

Four,

Three,

Two,

One.

Pause.

Continue the pace.

Inhale for five,

Four,

Three,

Two,

One.

Retain.

Exhale for six,

Five,

Four,

Three,

Two,

One.

Pause.

Inhale five,

Four,

Three,

Two,

One.

Pause.

Exhale six,

Five,

Four,

Three,

Two,

One.

Pause.

Inhale five,

Four,

Three,

Two,

One.

Retain.

Exhale for six,

Five,

Four,

Three,

Two,

One.

Inhale five,

Four,

Three,

Two,

One.

Hold.

Let it go to exhale for six,

Five,

Four,

Three,

Two,

One.

Now allow yourself to let go of any effort and bring your breathing back to that natural,

Automatic state as you observe any thoughts or sensations or reactions from the body or the mind.

We will now explore a series of feeling states to create calm in the mind and ease in the muscles and the nervous system.

I'll name the body parts and the feeling state.

Repeat the phrase silently in your mind and allow yourself to feel the sensation that is mentioned.

Heaviness.

Repeat.

My arms and hands feel heavy.

Repeat.

My legs and feet feel heavy.

Repeat.

My arms and legs feel heavy.

Warmth.

Repeat.

My arms and hands feel warm.

Repeat.

My legs and feet feel warm.

Repeat.

My arms and legs feel warm.

The heart.

Repeat.

My heart is calm and relaxed.

Breathing.

Repeat.

My breathing is slow and easy.

Repeat.

My breathing is calm and comfortable.

Solar plexus.

Repeat.

My stomach area is calm and relaxed.

Face.

Repeat.

My face is cool and soft.

Repeat.

My face is calm and relaxed.

Repeat.

My entire body is calm and relaxed.

Silently say to yourself,

I am practicing yoga nidra.

I am awake and relaxed.

Now is the time to repeat the same sankalpa you chose at the beginning of practice,

Silently to yourself three times with the same awareness and emphasis as before.

For the next few moments,

Feel the whole body completely relaxed and at ease.

Remain aware of the calm,

Grounded energy that supports you now as we allow some time for the practice of yoga nidra to integrate.

Continue to silently commit to stillness in the body,

Calmness in the mind,

And awareness of natural breath.

And silently repeat to yourself,

I am practicing yoga nidra.

I am awake and relaxed.

Now become completely aware of your body laying on the floor.

Notice your breath in your body,

And with your eyes closed,

Allow your mind to be present with any emotions or sensations that arise in the moment.

Then notice your body and mind feeling calm,

Peaceful,

Relaxed,

And at ease.

If your intention for this practice was to drift into sleep,

Then feel free to continue laying down with your eyes closed in this calm,

Supported space,

Drifting off to sleep in your own time.

Otherwise,

When you're ready,

You can begin to move your body gently and easily,

Starting with fingers and toes.

And then stretch your body in any way that it wants to gently wake up and become more alert.

If you are waking up the body and mind when you're ready,

Slowly roll to one side.

From there,

Rise up and sit quietly for a few breaths as you accept,

Without judgment,

Anything you experienced during this practice.

When it feels natural to do so,

Go ahead and open your eyes.

Be kind to yourself and take as much time as you need to slowly move back into your day.

Reviews

Just beautiful

Lovely and effective!