Yoga Nidra For Overcoming Uncertainty

This Yoga Nidra practice is designed to reduce stress and create a sense of security in uncertainty. Yoga Nidra is known to decrease anxiety, create relaxation, improve mood and well-being. Allow yourself a moment to rest and restore your mind and body in this practice, and come back feeling uplifted and confident even in times of change.

Transcript

Take a moment to lie down and get comfortable.

Feel free to fidget until you find the ideal position to rest in for a while.

You can place your hands by your sides,

Right hand on right side,

Left hand on left side,

Both palms facing up.

And just start to draw your awareness to the room you are in.

Start to notice the sounds around you without getting too attached to any one sound.

Perhaps begin to notice the sound of your breath,

The sound of the beating of your own heart.

Just become aware of the natural rhythm of your breath as your chest rises and falls.

Allow yourself to gently arrive into the present moment of stillness and awareness.

Stay focused on your breath and give yourself permission to simply be.

Take a deep breath in and slowly sigh it out of your mouth.

Bring your attention to the center of your chest and imagine a golden ball of light resides here.

With every inhale,

Imagine this ball of light grows brighter and with every exhale it expands and touches every cell in your body.

As you imagine this light radiating to all of the cells in your body,

As it illuminates every part of your body,

Bring your awareness to the space between your eyebrows,

Your third eye.

In this space is the screen of your mind where you will find your sankalpa,

An intention for that of which you are working towards for yourself.

You may want to think of this like a personal mantra or positive affirmation.

Imagine that this affirmation is true.

And so when you say it in your mind,

You may want to use an I am statement so as to treat it as if it has already happened.

For example,

If I want to create more intimate and vulnerable relationships,

My sankalpa might be,

I am vulnerable.

So just take a moment to notice what sankalpa first appears on the screen of your mind.

Go with your first feeling,

Thought or impression without thinking too much about it.

You want to trust the insights of your inner voice with this.

Notice what sankalpa has arrived and allow it to be a tiny seed that takes root in the subconscious of your mind.

Without getting too attached to the affirmation,

Accept it and let it go.

You can feel free to repeat this sankalpa to yourself a few times.

And each time you say it in your mind,

Imagine it being said with more conviction and confidence than before.

Allow it to reverberate to all the cells of your body and radiate like the golden ball of light that has illuminated your whole body.

Again,

Feel the energy of the conviction behind your sankalpa and then let it go.

Bring your awareness back to the golden ball of light at the center of your chest.

And now imagine that this light travels from your heart center to your right thumb.

From here,

You may feel a tingling heat or radiant sensation.

Just notice without fidgeting or changing position.

Follow the light as it touches your right index finger,

Middle finger,

Ring finger,

And pinky finger.

This light travels to the center of the palm of your hand and then wraps around to the back of your right hand.

Notice it as it lights up your entire right hand.

Continue to focus your awareness as it travels through your right wrist,

Forearm,

Elbow,

Upper arm,

Right underarm,

Waist,

Illuminating the right hip,

Thigh,

Right knee,

Lower leg,

Right ankle,

Heel,

Sole of your right foot,

Top of the foot.

See this light illuminate your right big toe,

Second toe,

Third toe,

Fourth toe,

And pinky toe.

Feel your entire right side body fill with this light.

And the same light begins to draw its energy to the left side of your body.

Starting first with your left thumb.

Notice the light as it enters into your left thumb.

Notice that same tingling heat or radiant sensation here that you may have felt on your right side.

And then let it go.

Bring your attention back to that light and see it travel from your left thumb to your index finger.

Middle finger.

Left ring finger.

And pinky finger.

This light drops down to the center of the palm of your left hand.

And then wraps around to the back of your left hand.

See it as it illuminates your entire left hand.

Watch it as it travels further into your left wrist.

Forearm.

Elbow.

Upper arm.

Your left underarm.

Radiating your waist.

Left hip.

Thigh.

Left knee.

Left lower leg.

Ankle.

Heel.

Notice the light as it goes into the sole of your left foot.

And wraps around to the top of your left foot.

It illuminates all five toes starting from your left big toe.

Second toe.

Third toe.

Fourth toe.

And left pinky toe.

See your entire left side body radiant with this light.

Just become aware of the left side of your body.

And notice any sensations.

Pulsing or tingling.

And the same light starts to get your attention as it travels to the sole of your right foot.

Sole of your left foot.

Illuminating soles of both feet together.

Notice the light in your right heel.

Left heel.

Both heels together.

Right calf.

Left calf.

Both calves together.

Watch it as it travels to the back of the right knee.

And bounces to the back of the left knee.

Illuminating backs of both knees together.

This golden light begins to travel up to the back of your right thigh.

Back of the left thigh.

Backs of both thighs together.

You may notice it continues on to the back of your right glute.

Back of your left glute.

Backs of both glutes together.

See this light as it starts to travel up your tailbone.

Sacrum.

To the base of your spine.

And radiates into your lower back.

Middle back.

And upper back.

Notice the light as it travels to your right shoulder blade.

Left shoulder blade.

And the space between both shoulder blades.

Sense the light as it begins to travel to the back of your head.

From the back of your head it draws up to the back of your neck.

Crown of the head.

Illuminating the right side of your head.

Left side of your head.

Radiating out through your forehead.

Watch it drop down into your right eyebrow.

Left eyebrow.

Space in the middle of both eyebrows.

See the light illuminate the space between both eyebrows.

Watch it as it drops down into the center of your right eyelid.

Center of your left eyelid.

Entire right eye.

Entire left eye.

Right cheek.

Left cheek.

Notice this light as it travels to your right nostril.

Left nostril.

Illuminating the right ear.

Left ear.

Traveling to your top lip.

Bottom lip.

Chin.

Highlighting your entire jawline.

Sense this light as it travels to the inside of your mouth.

And expands to the roof of your mouth.

Notice as it illuminates the back of the throat.

Entire throat.

Radiates to the right side of your neck.

Left side of your neck.

And expands down to the right side of your chest.

Left side of your chest.

Now imagine that this light enters back into the center of your chest.

Your heart center.

And just notice as it radiates out to your right side ribcage.

Left side ribcage.

And expands to your belly.

Watch it as it illuminates your entire belly.

Start to draw your awareness back to your breath.

And notice again the natural rise and fall of your chest.

For a moment,

Remember your sankalpa and see it on the screen of your mind.

Repeat it to yourself once more.

And with every inhale and exhale,

Begin to start to count backwards from 11.

If you lose your count,

You can always start again.

After your next inhale and exhale,

Begin to start counting backwards from 11.

Wherever you are in your count,

Start to let that go.

And gently come back to your breath.

From here we will begin to work through a series of opposites.

Rapid visuals and a visualization.

My voice will be here to guide you if you get lost or fall asleep.

For a moment,

Imagine the sensation of wet,

Like when you step into the shower.

Feel the water as it streams down your face.

You can feel the droplets fall from your eyes and your hair.

Or can you remember a time where you soaked your shoes and socks?

You could feel the water splashing around in the sole of your shoe.

Your socks drenched and your toes wet.

Now imagine the sensation of dry,

Like when you step out of the shower and have a fresh towel to dry yourself.

Or when you put on a fresh pair of socks after taking off damp ones from the rain.

Now shift between both sensations.

Feel the sensation of wet.

And then dry.

Wet.

Dry.

Now let go of both of these sensations and come back to a state of neutral.

Now remember a time you felt rejected.

Be a witness to that moment.

Notice the look on your face.

Stare into your eyes.

Can you remember who was there?

What was said or not said?

Where does your body store the feeling of rejection?

Notice where this feeling is and then let it go.

Now imagine a time you felt accepted.

Recollect how it felt in your body when you felt accepted.

Who was around?

Explore this moment and notice where acceptance feels in your body.

Do you hold it in your chest?

Your stomach?

Just notice.

Now recall a time you felt insecure.

Focus your attention on this feeling.

What memory or memories come to mind?

Try not to linger for too long on any single one,

But become a witness to what comes up and notice.

Now let go of this feeling.

Imagine a time you felt secure.

Where does feeling secure stay in the body?

Do your shoulder blades draw back more?

Do you feel a slight lift of your chest?

Remember the sensation of what it feels like to feel secure.

Now let go of this feeling.

Bring your awareness back to the center of your chest,

Your heart center,

And remember your sankalpa.

Repeat this to yourself as you imagine that light in the center of your chest.

Radiate out with each repetition.

Now let it go.

In this series of visualizations,

You may find some old memories or emotions come up,

And that's okay.

Try not to linger too long on any one memory or emotion,

But simply be a conscious witness to it,

And surrender them as quickly as they arrive.

Bring your attention to the screen of your mind and imagine the smell of freshly brewed coffee in the morning,

The taste of warm,

Gooey brownies just out of the oven,

The feeling of wearing your favorite sweatshirt when it's chilly outside,

Lush green mountains in the distance,

The feeling of soil in your toes and beneath your feet,

A heart emoji,

The Black Lives Matter movement,

The sound of children giggling,

A box of crayons,

The creaky sound of the swing set on the playground,

A pink cow,

A relaxing fireplace with the sound of crackling wood burning,

The feeling of the sun's rays on your face,

Being surrounded by a circle of tall,

Deeply rooted trees.

As you imagine yourself surrounded by this circle of trees,

Start to feel the sensation of rich soil in the soles of your feet.

Beyond the circle of trees in the distance,

You may notice a pathway.

In your imagination,

You mindfully walk towards the pathway,

And with each step,

You notice something new in this forest.

You can hear the birds singing in the distance.

You hear the gentle crunching of the leaves beneath your feet as you walk.

You can smell a faint sense of pine and cedar in the air.

As you find the path and begin walking,

To your right,

You notice a faint object.

Your curiosity leads you towards the object,

And as you get closer,

You start to make out what it is.

You quickly discover it is a hammock.

It is an off-white cotton rope hammock with a cream pillow and is hanging between two of the tall trees.

As you approach it,

You sit on the edge of the hammock,

And you scoot ever so slightly closer to the center.

You gently lift one leg at a time until you are fully on the hammock.

You find your balance,

And you start to lie back and place your head on the cream pillow.

You feel the gentle sway of the hammock as it cradles you and rocks you back and forth,

Back and forth,

Reminding you of what it felt like to be in your mother's womb.

You look up and you can see the light break through the trees.

You feel a small breeze on your face,

And as you rest your head back on your pillow,

A tiny piece of folded paper slides out from under the pillow and falls by your waist.

You notice the paper and you pick it up and start to unfold it.

Inside you read your sankalpa.

Repeat it to yourself a few times with that same feeling of conviction.

Feel this sense of support as you rest in the words of your sankalpa.

Let it be a guide for you on your path forward.

As your sankalpa takes root in the seat of your mind,

Begin to become aware of your breath.

Follow the sound of your breath as you gently find yourself back beyond the forest and into your body.

You start to feel a slight anchoring into your body.

Allow yourself to ground here for a moment.

Imagine that same light at the center of your chest starts to draw in at the soles of your feet and expands to the top of your head,

Illuminating your whole body.

You remember the feeling of the trees and the sensation of being rocked back and forth on the hammock.

So start to breathe in,

Breathe in this light,

And remember your sankalpa.

With one more inhale and exhale,

You repeat your sankalpa to yourself,

Allowing yourself to anchor in,

Feeling the weight of your body.

Start to wiggle your fingers and toes,

Gently waking up the body.

Become aware of the sounds of the room you are in and the sounds of your body waking up.

Feel any tingling or numbing sensations.

The sound of your heartbeat and your breath.

When you are ready,

Gently begin to draw your knees into your chest and rock side to side.

Let your knees fall to one side,

And when you're ready,

Slowly push yourself up to sit.

Keep your eyes closed and bring the palms of your hands to touch at the center of your chest.

Let your chin fall to your hands and take a deep breath in and let it go.

When you are ready,

You can start to gently open your eyes.

Namaste.

Reviews

Love your meditations. Namaste 🙏

Thank you. Such a wonderful pace and lovely rhythm to your guidance. Subtle music in the background. All around a very comforting, soothing and effective practice.

Thank you🙏🏻🙏🏻🙏🏻

That was amazing. I was transported to every place that you suggested. 🙏