Hi I'm Paula from Happy Yoga Wales and this is a short yoga nidra for a stress and anxiety.
So you can do this practice lying down on a bed,
On a yoga mat or even seated in a chair but wherever you are make sure you're really comfortable and that you're not going to be disturbed.
You can turn off the lights,
Make it nice and cozy,
Make sure you're warm and let's begin.
So wherever you are make sure you're completely comfortable.
Take a few moments to move around,
Adjusting whatever you need to to feel completely comfortable.
And then say to yourself how do you want to feel at the end of this practice.
Maybe it's relaxed,
At ease,
Peaceful or just present.
And whatever comes up turn that into a statement in the present tense.
For example I am relaxed.
And then just say that two or three times to yourself.
I am relaxed.
And then for the next few minutes all you need to do is listen to my voice as I guide you through the various parts of your body.
And as you hear each body part just gently bring your awareness there.
Maybe you can visualise that body part relaxing,
Melting into the ground or the support that you're on.
So bring your attention to your right thumb.
The right index finger.
Middle finger.
Ring finger.
And pinky finger.
The palm of the right hand.
The back of the hand.
The wrist.
The elbow.
Shoulder.
The right collarbone.
And the heart centre.
The left thumb.
Index finger.
Middle finger.
Ring finger.
And pinky finger.
The palm of the left hand.
The back of the hand.
The wrist.
Elbow.
Shoulder.
And collarbone.
The heart centre.
Both arms together.
Relaxed.
And bring your attention to your right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
The sole of the right foot.
The top of the foot.
The heel.
Ankle.
Knee.
The hip.
The base of the spine.
The left big toe.
Second toe.
Third.
Fourth.
And fifth toe.
The sole of the foot.
The top of the foot.
The left heel.
Ankle.
Knee.
Hip.
And the base of the spine.
Both legs together.
Relaxed and at ease.
The base of the spine.
The low back.
The mid back.
And the upper back.
The whole of the head.
The chest.
And the belly.
The whole of the torso and the head.
Relaxed and at ease.
Both arms.
Both legs.
The torso.
And the head.
The whole body together.
Relaxed and at ease.
The whole body together.
Notice your breath flowing easily in and out.
Completely relaxed.
And say to yourself one more time.
I am relaxed.
And as you start to become aware of your surroundings,
Know that this sense of relaxation can be with you whenever you need it.
Slowly blinking the eyes open.
Taking a big breath in.
Exhale sigh out.
Exhale sigh out.
