Welcome to this easy guided yoga nidra meditation to help ease your anxiety.
Let's begin by finding a comfortable and quiet space where you can lie down without being disturbed.
Take the next few moments to allow yourself to get as comfortable as possible.
You might choose to place support underneath your knees to take pressure off of your low back.
You might choose to place support underneath your head to take pressure off of your neck.
A blanket over your body will ensure warmth and a sense of safety.
You might have something to place over your eyes.
Know that it is worth the effort to get even 1% more comfortable here.
Take all the time you need to settle in.
Allow your eyes to soften until they gently close.
Let the weight of your body surrender downward into the support beneath you.
You will now begin to enter into a state between sleep and wakefulness,
Accessing gateways into the subconscious and unconscious mind.
You will be guided by my voice on a journey through different dimensions of your being,
Entering a state of deep relaxation,
Yet you will remain awake and alert.
Resolve to yourself that you will not fall asleep.
Begin to focus on being rather than doing.
Allow yourself to be open to receiving and witnessing whatever presents itself.
In this deep state of relaxation,
Limiting beliefs about yourself will lose their charge.
The autopilot of your pre-programmed mind will turn off and you will enter into a deep state of present moment awareness.
At any time if your mind becomes overactive with thought,
Just come back to the sound of my voice.
It is to your greatest benefit to remain as still as possible as we now surrender into the stillness of this moment.
Begin to follow my guidance as I move your awareness through your physical body.
As I name each area,
Draw your attention there.
Notice any sensations that may be present.
Deeply relax that area and then move on with me to the next part.
We will start at the space between the eyebrows,
Gathering all of your attention here,
Observing sensation,
And softening this space between the eyebrows,
And then moving your attention down into the center of your throat,
The right shoulder,
The right elbow,
The right wrist,
Right hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Attention comes back into the right wrist,
The right elbow,
The right shoulder,
And back into the center of the throat.
Now guide your attention into the left shoulder,
The left elbow,
The left wrist,
The left hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Attention comes back into the left wrist,
The left elbow,
The left shoulder,
And back into the center of your throat.
Move your attention down into the center of your chest,
And now feel the whole of your right rib cage,
And come back to the center of your chest,
And now feel into the whole of your left rib cage,
And come back to the center of your chest,
Moving awareness down into the solar plexus right below the ribs,
And down to the space behind the navel,
And down into the base of your spine,
And now invite your attention into the right hip,
The right knee,
The right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Attention comes back into the right ankle,
The right knee,
The right hip,
And back into the base of your spine.
Invite your attention into the left hip,
The left knee,
The left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Awareness comes back into the left ankle,
The left knee,
The left hip,
And back into the base of your spine.
Attention moving back up into the space behind the navel,
The solar plexus right below the ribs,
The center of your chest,
The center of your throat,
The space between the eyebrows,
And now gathering all of your attention at the crown of the head,
And then coming back into the space between the eyebrows,
Sinking into an even deeper relaxation,
Complete surrender,
Your entire body letting go,
And melting down into the floor.
Now become aware of your breath,
Not changing its rhythm,
Just allowing the breath to be natural and automatic,
Feeling the flow of your breath in and out of the lungs.
Shift your attention to the movement of your abdomen.
Become aware of the rise and the fall of your abdomen.
Feel the rise and the fall of the abdomen with each and every breath.
With each and every breath it expands and contracts.
Now shift your attention to the chest.
Your chest is rising and falling slightly with each and every breath.
Feel the rise and the fall of your chest.
Now shift your attention to the throat.
Become aware of the breath moving up and down your throat.
Feel the breath moving up and down the throat.
Now shift your attention to the nostrils.
Become aware of the breath moving in and out of the nostrils.
Feel the breath moving in and out of the nostrils.
Continue to observe this moment in time,
Staying centered on your breath awareness.
And now I invite you to imagine a deep,
Wide,
Slowly moving river in your mind.
Begin creating the details of this beautiful river in your mind's eye.
Allow yourself to become memorized by the endless flow of water gracefully moving through the riverbed.
A constant flow of movement.
Old water being replaced with the new.
Now imagine seeing yourself beginning to walk into the middle of the river.
Into the middle of the current.
And feel the warm and comfortable water moving slowly past the skin on your feet,
Your legs,
Your hips,
Chest,
And shoulders.
Hear the unique underwater sounds.
The water gently rolling over the rocks.
The sand rushing through the water.
And allow your legs to sway back and forth with the current.
Enjoy this gentle massage.
The water lovingly caressing your body.
As the water continues to nourish you,
You begin to notice any anxiety that is present releasing itself into the stream.
All feelings of unease,
Worry,
And fear.
No matter how small,
Allow all anxiety to release itself into the current.
Concentrate not on staying afloat or staying in place.
But only on letting go of your anxiety and drifting with the current of the stream.
And now feel how light your body is at this time.
How relaxed.
How peaceful you feel.
Know that the very fact that you are imagining your anxieties floating away with the stream's current makes it possible and real.
Your anxiety is being released and you feel light and relaxed.
Tell yourself this now.
As you feel ready,
Begin to walk out of the river and allow this imagery of the river to begin fading away,
Holding on to these feelings of lightness,
Relaxation,
And peace.
Slowly begin to bring awareness back into your breath.
Awareness of breathing and awareness of relaxation.
Only as you are ready,
Begin to slowly flutter your eyes open and begin to make any small movements that feel good to you in this moment.
Allow yourself to carry with you these feelings of lightness,
Relaxation,
And presence throughout the rest of your day.
Thank you so much for listening and practicing with me.
May there be peace above you,
Peace below you,
Peace all around you,
Peace to your mind,
Body,
And spirit.
I hope you have a wonderful rest of your day.
