Welcome to this Yoga Nidra meditation for anxiety relief,
A practice to find inner peace and calm.
If you're feeling overwhelmed,
Restless,
Or caught in a cycle of anxious thoughts,
This practice will guide you into a state of deep relaxation.
Through mindful awareness,
Breathwork,
And visualization,
You will cultivate a sense of calm and stability.
All you need to do is lie down,
Listen,
And allow yourself this time to surrender into stillness.
Hi,
My name is Danielle,
And I am honored to guide you through this Yoga Nidra for anxiety relief.
Now,
Find a comfortable resting position.
If you experience anxiety,
You may find it helpful to prop yourself up on an incline.
You can place a pillow vertically along your spine,
Use two yoga blocks with a bolster resting on top,
Or simply recline at a slight angle.
This gentle elevation can help create ease and openness,
Allowing your breath to flow freely and to feel less anxious.
You might place an eye pillow over your eyes,
Dim the lights,
Or perhaps,
If you find yourself getting chilly,
Cover yourself with a blanket to ensure the temperature is just right.
Now,
Close your eyes and settle in.
There is nowhere to be,
Nothing to do,
Just this moment,
Just this breath.
Surrender now into stillness,
Knowing you are fully supported.
Begin the practice now by taking a deep breath in through your nose,
Filling your lungs completely,
And slowly exhale through your mouth with a sigh,
Releasing any tension or tightness.
Let's do that again.
Inhale deeply,
Expanding your belly and chest,
And exhale fully,
Allowing your body to soften.
One more time.
Breathing in,
Breathing out,
Letting go.
Now,
Allow your breath to settle into a natural,
Effortless rhythm.
There is no need to control it.
Simply observe the gentle rise and fall.
With each exhalation,
Let your body relax a little deeper.
Surrender into the support beneath you.
Just letting the arms and legs and the head and the spine get naturally heavy.
Just feeling your physical body now.
Notice any areas of tightness,
Places where you're holding.
These areas tense up automatically.
Scan the body.
Start at the top of your head and slowly move down towards your toes,
Releasing tension wherever you may find it.
Soften your forehead.
Relax your jaw.
Unclench your shoulders and hands and soften your legs.
Start to feel the weight of your body resting against the surface beneath you,
Almost as if you've just landed.
Feel how the props are beneath you.
Notice how they're supporting you fully.
Start to notice ease moving through your body,
Openness across your chest.
Imagine now each breath that comes and goes.
Imagine you are sinking deeper into this moment,
Grounded,
Safe,
And held.
Turn your attention inward,
Deep within you,
Into the center of your heart space,
Right between your lungs,
Deep in your soul.
Deep within lies your Sankalpa,
A heartfelt intention or affirmation.
This is a short,
Positive statement that reflects your deepest desire for peace and calm.
It could be very simple.
You might try,
I am safe.
I am at ease.
Peace flows through me with every breath or I release all that I cannot control.
Give yourself a few moments,
And once you find an affirmation that's just right for you,
Repeat it to yourself,
Allowing its meaning to settle into your heart,
Into your mind,
And into every cell of your being.
Trust that this affirmation will support you even beyond your practice.
Now,
We'll move into the rotation of consciousness,
Moving awareness systematically through different parts of the body as I guide you.
Simply bring your attention to each area that I mention.
Remind yourself there is no need to move or do anything.
Just observe and imagine a soft,
Radiant light touching each part of your body.
You might visualize the light and repeat the body part that I mention silently to yourself.
Let's begin.
Begin now at the tip of your nose.
Feel this light settle here,
Soft and gentle.
As you notice your breath entering and leaving your body,
Allow the light to move upward to the center of your forehead,
To the space between your eyebrows.
Feel the space soften and expand as the light illuminates the space between the eyebrows.
Bring your awareness to your right eye.
The light softly touches the eyelid,
Releasing any strain,
Moves to the edge of the right eye,
Now your left eye,
Touching the eyelid of the left eye,
Softening and releasing any strain.
The corner of the left eye,
Both eyes together,
Relaxed and at ease.
The light now moves to your right ear,
Left ear,
Both ears together,
Bringing stillness and calm and peace.
Feel the light travel to your right cheek,
Left cheek,
Both cheeks widening,
Now to your mouth and jaw.
If you feel any tightness,
Let the light dissolve it,
Softening the jaw and allowing your lips to part slightly,
Complete ease in your face.
Bring awareness to your throat and let the light flow here,
Creating space,
Peace and ease,
Up and down through your throat.
Let the light move to your right shoulder.
Feel it warming the muscles,
Easing away tension.
The light travels down your right upper arm into the elbow,
Forearm,
Wrist,
Palm of your right hand and each finger of the right hand.
Visualize the entire right arm glowing with a sense of deep,
Deep relaxation.
Shift across,
Awareness moves to your left shoulder,
Allowing the light to flow with little to no effort.
It moves down your left upper arm,
Elbow,
Forearm,
Left wrist,
Left palm of your hand and each finger of the left hand.
The whole left arm,
Visualize glowing,
Feeling a sense of deep,
Deep relaxation.
Both arms now feel light,
Relaxed and completely at ease.
You may notice the love radiating through your arms.
Bring the light to the center of your chest.
Feel it radiate warmth and calm,
Soothing your heart space.
Let it flow now downward to your abdomen,
Filling your belly with peace and comfort,
Peace and comfort in your belly.
The light moves down to your right side,
Your right hip,
Thigh,
Knee,
Lower leg and into your right ankle at the top of the right foot.
Feel each toe on your right foot touched by the soft glow of light,
Healing light.
Shift to the left side,
Left hip,
Thigh,
Knee,
Left ankle,
The top of your left foot.
Each toe now on your left foot,
Bathing in this warm,
Relaxing light.
Notice both legs,
Both legs feeling peace,
Relaxation and comfort.
Now,
Feel the light flowing through your upper back,
Releasing tension from the shoulders and the shoulder blades in your upper back.
Let the light move down to the mid back,
Lower back and into your hips.
Imagine now the light gently massaging these areas with each breath that comes and goes,
Bringing ease and releasing the tension.
The whole back side of the body relaxed,
Complete comfort.
Let the light now expand to your whole body.
Imagine the light flowing through every cell,
Every muscle,
Every bone,
Illuminating and relaxing completely the whole body.
Deep relaxation.
Your body is now filled with this golden light,
Glowing with calmness and tranquility.
Feel yourself,
The whole body unified,
Whole,
At peace,
The whole body deeply relaxed as the light settles into every corner of your being.
With each breath,
You are safe.
You are held.
You are supported.
Now,
Bring your awareness to your breath.
Begin to shift your focus to your belly.
Just start to notice the natural rhythm of your breathing.
Observe without changing anything for a few moments.
Just feeling how the breath moves in and out with no effort at all.
Let's deepen the breath together.
We'll practice belly breathing,
A calming technique to soothe the nervous system and release anxiety.
Begin now by breathing through your nose,
Allowing the breath to flow all the way down into your belly.
Feel your belly expand like a balloon as you inhale for a slow count of four.
Here we go.
Inhale,
One,
Two,
Three,
Four.
Breathe out through your mouth.
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
Again,
Inhale,
One,
Two,
Three,
Four.
Exhale gently through your mouth,
Allowing your belly to relax and soften and fall as you release the breath slowly for the count of six.
Continue.
Inhale,
One,
Two,
Three,
Four.
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
As you continue now,
Feel the rhythm of the breath.
Smooth,
Steady.
Inhaling through the nose,
Letting your belly rise and exhale fully through the mouth.
Let your belly relax.
Release the tension you feel.
There's no need to hold the breath.
No need to hold the tension.
Allow it to flow in and out with ease.
Feel how each inhale now brings this feeling of grounding and stability,
Filling your body with calm energy.
And with each exhale,
Feel a wave of release,
Letting go of tension,
Releasing worry and letting go of any stress with each breath.
Inhale,
One,
Two,
Three,
Four.
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
Feel the air filling your belly,
Expanding it like a warm,
Comforting balloon.
Feel the breath carrying away any heaviness,
Leaving you lighter and more at ease.
Let this rhythm of belly breathing become your anchor.
With each breath,
You're nurturing your body,
Calming your mind.
If your thoughts wander,
It's okay.
Just gently guide your focus back to the soothing flow of your breath and the rise and fall of your belly.
As you continue this practice of belly breathing,
Notice how your body begins to feel softer.
Your mind begins to find quietude.
Your heart is more open.
You are exactly where you need to be in this moment.
Now,
Let's take one final breath together.
Inhale.
Exhale fully.
Feel the peace within you as you rest in the rhythm of your breath.
You are safe.
You are calm and present.
Now,
As you hear my voice,
Experience the contrast of different sensations in your body.
Feel heaviness as if your body is sinking deeper into the surface beneath you,
Held firmly by the earth.
Your arms,
Legs,
Torso,
And head feel weighted,
Completely still.
Now,
Shift to lightness as if your body is weightless,
Floating like a cloud,
Free,
Expansive,
Limitless.
Feel the sensation of warmth,
Like the rays of the sun embracing your skin delicately.
A soothing heat spreads through you,
Comforting and safe.
Now,
Experience coolness,
Like a refreshing breeze sweeping across your body,
Crisp and clean.
Return now to a state of balance,
Feeling both grounded and light,
Warm and cool,
Effortlessly in harmony with yourself.
Allow all sensations to dissolve,
Bringing your awareness back to the quiet space within.
In this space,
Return now to your intention,
Your heartfelt affirmation you set at the beginning of your practice.
See it clearly now in your mind's eye,
As if it's written across a vast,
Open sky,
Or appearing in the sand at the edge of the ocean.
See it now.
Repeat your intention three times now to yourself,
Absorbing its meaning,
Trusting in its power,
Your intention.
Let your intention become a part of you,
A steady presence that supports you beyond this practice.
Know that what you affirm here takes root within you,
Guiding you in your daily life.
Your Yoga Nidra practice is now complete.
Take as much time as you need,
Moving your body with as much compassion as you possibly can.
Slowly begin the journey back to wakefulness.
You might deepen your breath,
Inhale through the nose,
And exhale once again through your mouth.
You might notice the belly rising and falling.
You might start to hear the sounds around you,
Bringing a little movement into the body,
Back into the physical body,
The fingers,
Toes,
Wrists,
And ankles.
Maybe you roll your shoulders.
You might awaken back into the rest of your day by taking a nice stretch,
Arms overhead,
Elongating your entire body.
Just move in a way that feels completely natural to you,
As if you're awakening from a deep,
Peaceful sleep.
After you roll onto your side,
Take a moment to notice how you feel.
Observe the sense of calm,
The lightness,
The ease within you.
Carry this with you as you leave your mat.
You might push yourself up ever so gently,
And let your eyes open slowly when you are ready.
There's no rush.
Take a moment to simply be here.
Thank you so much for sharing this practice with me,
And I look forward to practicing with you again soon.
May you be happy,
May you be healthy,
And may you live a life of ease.
Many blessings.
Namaste.
