Welcome to this practice for neutralizing feelings of anxiousness.
I am your guide and I will shortly be taking you through a sequence that will support you in processing the feelings of anxiety so that the body moves through its anxious state and back into balance.
This practice can help to rewire your brain so that you have better access to the ability to neutralize anxiety in your waking life.
Before we start I would like to invite you to subscribe so that you get early access to my brand new meditations and yoga nidra practices as soon as they're up.
Now whenever you're ready,
Make yourself comfortable.
You can be sitting or lying down for this first part as we're going to do an emotional freedom tapping technique to ease the restlessness that comes with anxiety.
This will help to downregulate your nervous system into a state where you will feel more comfortable resting back for the practice.
Tapping is powerful as it works with the body's energy systems to target areas of the brain that regulate stress such as the amygdala and the hippocampus.
This can help switch off the fight or flight system.
If tapping feels overstimulating for you today,
That's okay,
You can massage each point in circles with gentle pressure or simply use your imagination to scan each point and repeat the phrases in your mind's eye.
If you are tapping or using pressure,
Use two fingers and I will guide you when to move to the next point.
You can use one or both hands to tap,
It's really up to you and what feels the most supportive.
We're going to begin with tapping on the karate chop point just below the knuckle on your little finger.
As you tap,
Repeat the phrases in your mind's eye.
Even though I feel this anxiety in my body,
I deeply and completely accept myself.
Even though I feel anxious and overwhelmed,
I choose to love and accept myself just as I am.
Even though I am experiencing anxiety,
I am open to releasing it now.
Now tap on the inner part of your eyebrow and repeat or rephrase in your mind,
I feel this anxiety in my body and it is creating some uncomfortable sensations.
Next tap on the outer corner of your eye and name the sensations that you're feeling.
These sensations are.
.
.
Next tap under the eye and reflect on how strong the sensations are.
These sensations are the strongest in my chest,
Abdomen.
Tap above the upper lip and reflect on the impact anxiety is having on you.
This sensation of anxiety is making it hard for me to be at ease.
Tap the chin just below the lower lip and reflect on the emotions anxiety is stirring up for you.
These sensations are making me feel overwhelmed,
Fearful.
Tap just below the collarbone and allow any further thoughts to come to your mind about your present experience of anxiety.
I want to feel calm,
But anxiety keeps coming up.
Tap just below the armpit and state your intention.
I choose to accept anxiety and allow it to move through my body whenever it's ready.
Tap the crown of your head and state,
I am ready to allow my nervous system to regulate itself.
Tap the inner part of your eyebrow and repeat or rephrase,
I allow the anxious energy to drain from my body.
Tap the outer corner of your eye,
For this practice I let go of the preoccupations that feed my anxiety.
Tap under the eye,
I am making space for my mind and my body to become calm.
Tap above the upper lip,
I release the need to hold onto anxiety for the remainder of this practice.
Tap the chin just below the lower lip,
It is safe to let go of stress and tension.
Tap just below the collarbone,
I allow peace to neutralise anxiety in my body and my anxious thoughts.
Just below the armpit,
I am safe,
I am present,
It's okay if some anxious sensations linger for a moment longer for me.
Tap the crown of your head and state,
I feel a wave of relaxation washing over me and sweeping residual anxiety out of my body and my mind.
Gently tap the inner part of your eyebrow,
I allow peace and calm to flow through me effortlessly,
I don't need to do anything.
Tap the outer corner of the eye,
I deserve to feel relaxed for this practice,
And that's okay.
Tap under the eye and reflect on what parts of your body feel at ease,
I feel ease in the palms of my hands,
I feel ease in the soles of my feet.
Tap above the upper lip,
My mind and body are moving into a peaceful state.
Tap the chin,
I am open to feeling more calm now.
Tap below the collarbone,
My emotions are safe and balanced now.
Tap just below the armpit,
I choose to notice ease and neutrality in my body now.
Tap the crown of your head and state,
I am safe and however I'm feeling in this moment is okay.
Take a moment to reflect on this phrase and you may wish to rephrase it as your intention for the practice.
I am safe,
However I'm feeling is okay,
I am okay to be as I am.
And allow yourself,
However you're feeling now,
To rest back into a comfortable position and whenever you're ready,
Close down the eyes.
Inhale deeply through your nose and treat your body to an audible sigh out of your mouth.
Inhale deeply and once again take a deep sigh out of your mouth,
However you're feeling in this moment is okay,
Simply allow your mind and body the space to process the tapping as you rest back now deeply and restfully.
There is nothing more for you to do,
There is no efforting required now,
You can simply be as you are in your true nature.
As you rotate your consciousness around each body part,
Imagine that you're placing a tiny star on each part,
Allow the sensations that you notice to be as they are and trust that your body is processing exactly as it needs to in order to regulate itself.
Place a tiny star at the crown of your head,
Forehead,
Right eyebrow,
Eyebrow centre,
Left eyebrow,
Left eye,
Right eye,
Right ear,
All the way through to the ear canal,
Drift your attention to the space between the ears,
Drifting all the way to your left ear,
Your left nostril,
Placing a little star at your left nostril,
Imagining that it's making it easier to sense the air in your left nostril,
And now your right nostril,
Right cheek,
Left cheek,
The upper lip,
Lower lip,
The chin,
The inside of the mouth,
Middle of your throat,
Pit of your throat,
Feeling the energy here as you place a star on the pit of your throat,
The heart centre,
The left shoulder,
Upper arm,
Elbow,
Lower arm,
The palm of your hand,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
And now all your fingers together on your left hand,
The navel centre,
Feeling the energy as you place your star at the navel centre,
The heart centre,
You may feel the rhythm of life at your heart centre,
Your right shoulder,
Upper arm,
Elbow,
Lower arm,
The palm of your hand,
Your thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
And all your fingers together as one on your right hand,
Feel into all the fingers on both hands,
Feeling them in your frame of awareness as one,
Feel the energy in both hands together,
And now drift your awareness to place your star at the right of the pelvic bowl,
Left of the pelvic bowl,
And drift your attention to the back body just beyond the tip of the tailbone,
At the base of the spine,
And imagine that there are roots extending beyond the base of your spine and they're extending into the ground,
Anchoring you,
Feel the energy moving through your entire being from the roots,
The roots at the base of your spine,
Anchoring you to the earth,
Enabling you to experience stability and groundedness,
And now drift your awareness to the left thigh,
Placing your star at the left knee cap,
Calf,
Top of the left foot,
The sole of the left foot,
Your big toe,
Second toe,
Third toe,
Fourth toe,
And your fifth toe,
Allow your attention to drift now to your right thigh,
Placing your star of awareness on your right thigh,
The knee cap,
Calf,
The top of the foot,
The sole of your right foot,
Your big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
And now all your toes together on your right foot,
And now add into your awareness all the toes together on your left foot so that you're holding the experience of all of your toes in your awareness whilst being aware that you're holding your left and your right toes in your awareness separately,
But together,
Now allow your attention to drift up to your lower abdomen,
Your navel centre,
The tip of your tailbone,
And move your attention,
Your star of attention onto each individual vertebrae,
Almost like you're climbing the ladder of your spine,
One vertebrae at a time,
Until you reach the top of your spine and the back of your body,
Allow this to be in your awareness slowly,
There's no rush as you climb each vertebrae of your spine,
And now at the top of your spine,
Place your star of awareness,
Rotate your awareness now back to the front of the body at your heart centre as you place your star here,
The hollow of the throat,
The eyebrow centre,
Feeling the swirls of awareness at your eyebrow centre,
The crown of your head,
The space above the crown of your head,
Now draw in your next breath from the soles of your feet,
Draw the breath all the way up through the body to the top of the head,
And on your exhale,
Imagine the breath retreating back down your body,
Back to the earth,
Through the soles of your feet,
Repeat this in your own time,
Breathing in from the soles of your feet,
Allowing the breath to reach the top of your head,
And then retreating back down your body through the soles of your feet to the earth,
Keep breathing in this way for your next few breaths,
As you rest here deeper and deeper into stillness,
Release the breath from your attention and move your attention to your third eye centre in between the brows,
We're going to visualise some symbols,
As visualising of symbols operates on a much deeper level than words,
Symbols bypass logic,
Enabling emotions to process on a subconscious level,
As you rest here deeply you have access to your subconscious,
So simply allow the symbols to come to your mind as they're named,
There is no need to do anything here or force any imagery,
Simply allow the symbols to appear just as if you're watching them on a television,
And then allow them to drift off your consciousness and move on to the next,
So the first symbol is an opening lotus flower,
A lit candle,
A protective bubble,
A wise owl,
A sparkling crystal,
A cloud drifting along the sky,
A beautiful feather floating,
A calm stream,
A supportive creature,
A bridge,
The infinity symbol,
Place your awareness at your third eye centre now and rest back in the awareness of deep rest,
Allowing your mind to process in whatever way it needs,
Allow your mind to be free here,
Rest back and allow yourself to be cradled by the earth,
As you rest here in stillness,
Allow yourself to be reminded of the intention of your sankalpa for the practice today,
I am safe,
However I'm feeling is okay,
And I am okay to be as I am,
Rest your attention at your heart centre as you're re-familiarising yourself with your sankalpa,
Feeling all the sensations in your heart centre,
And allow the experience of your sankalpa to absorb itself into your heart centre knowing that your heart is accepting your intention and has been keeping it safe this entire practice,
Even if you don't remember the exact wording,
The intent is beyond words,
Words are simply a symbol of your deepest intention,
So simply rest your attention at your heart centre and allow visuals of acceptance to come up into your awareness,
Allow your heart to show you that your intention is safe even beyond this practice as you move into your waking life,
Really notice what's coming up for you here as you imagine your heart is accepting your desire,
And whenever you're ready,
In your mind's eye,
Whisper,
I am practising yoga nidra,
And with your eyes still closed,
Feel into the support beneath you as you begin to notice that you're resting here and that you've been practising,
Now it's time to externalise and move back into your waking life,
Begin to focus in on the sounds around you and my voice,
Bring your palms out in front of you,
In front of your heart centre,
And gently rub them together so you generate a bit of heat,
And now transfer the warmth of your palms to your eyes,
Rub your palms together one more time,
And place your palms on a part of the body that may need comfort and support,
This may be your heart centre or your abdomen,
And allow yourself to feel your hand placed on your body,
Feeling into the reassurance here,
And whenever you're ready,
Begin to make some bigger movements in whatever way feels wakeful to you,
Simply move slowly with ease and lightness,
Your yoga nidra practice is now complete,
So whenever you're ready,
Open your eyes and allow yourself to be awake and present,
Adjusting to your surroundings,
This may take a few minutes,
I hope you have experienced the benefits of this practice and I'd be interested to find out how you found the tapping technique,
Did it enable you to rest deeper than you thought that you could?
I'd love to hear your experience so let me know in the comments,
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Thank you so much for sharing this space with me today,
And whenever you're ready to practice again,
I'm here on the wellness words.
