Welcome.
Today I will be guiding you on a yoga nidra meditation designed to address fear and
anxiety.
Now don't worry,
This meditation will not be inducing or confronting any fears,
But is
instead designed to bring you into a deep meditative state to help release tensions,
Emotions,
And to aid in releasing the weight of anxiety.
Now anxiety and fear comes to us in many
forms.
Some fear is actually good for us.
It lets us know when we're in danger or when we're in a
situation where we need to be vigilant and pay attention.
But when fear and anxiety persist
beyond an event or when it becomes a constant presence within our lives,
That's when it no
longer serves us.
And no matter how hard we try to fake confidence or hide anxieties behind rolls
or masks,
That constant dialogue of anxiety is always there to block us from realizing our full
potential,
From being outgoing,
From speaking up,
Or from just being you.
And this is where yoga
nidra has really helped me to calm the mind and create the mental space to distance myself from
my own thoughts.
Which,
It's funny when you think of your mind as being separate from yourself,
But anyone who has been on that anxiety train before knows that sometimes when your mind is
spinning out of control,
Worrying,
Analyzing,
Getting stuck in this fear response,
All you
need is just a moment of space to break the cycle of anxious thoughts.
And by spending time in deep
meditation,
Resting in a non-judgmental state,
And resting in awareness,
It gives us just enough
mental space to analyze,
Redirect,
Or even shut down our thoughts and anxieties that are no longer
serving us.
Remember that we are the source that rests behind the mind,
And we are the ocean and
the sky,
Not the waves on the surface or the clouds passing through.
Now we will begin shortly,
So go
ahead and start getting yourself comfortable,
Either lying on the floor or on the bed,
With
a pillow underneath your head and maybe under your knees.
I also recommend a blanket as your
body temperature does drop during yoga nidra.
Now,
Close your eyes and quiet your mind,
And be still.
Let go of all thoughts,
All worries,
And all tensions.
Give yourself fully to a higher power.
Relax,
Trust,
And let go.
Now breathe in fully,
And exhale with a deep sigh.
And again,
Breathe in fully.
And exhale with a deep sigh.
And let go even more.
And feel a deep sense of contentment and peace within your heart.
Now allow yourself to receive the following intention as I repeat it.
Let your whole body listen to what I say.
I release all fear that plagues my heart.
My life is my creation.
I am at peace and free to be me.
Now,
Mentally repeat after me.
During this time,
I will participate wholeheartedly in this process,
And trust that whatever issues are in the way of realizing my authentic self
will be released spontaneously and effortlessly.
I let go of any struggle or effort to make anything happen.
Now,
Moving forward with tension and relaxation,
Before we begin,
Anyone who cannot have pressure in their head,
Simply breathe normally as we tense the body.
Now,
As you inhale,
Make fists and induce stiffness and tension
throughout your shoulders,
Arms,
And fists.
Now tighten,
Tighten even more.
Now let go completely.
And relax.
On your next exhalation,
Relax even more.
And let go.
Feel the flood of energy within your arms.
Now,
This time as you inhale,
Deliberately induce stiffness and tension
in the hips,
Legs,
And feet.
Now tighten,
Tighten,
Hold,
Hold,
And let go.
Let go completely.
And relax.
Feel the tingling of energy throughout your lower body.
Now,
This time,
Tighten and tense the entire body as you inhale.
Your arms,
Hands,
Shoulders,
Feet,
Legs,
Face.
Now tighten,
Tighten,
Hold,
Hold.
Now let go completely.
And relax.
And on your next exhalation,
Let go even more.
Observe and feel this energy extending to all the muscles,
Nerves,
And cells of your entire body.
Let your whole body melt.
Let your body go completely limp.
And relax into stillness even more.
Now let your mind dissolve into this present moment.
Feeling yourself held in absolute stillness.
Allow yourself to descend into the stillness that is beneath the mind.
Now,
As we enter this next phase of Yoga Nidra,
Remain as motionless as possible.
If you need to move or make an adjustment,
Do so mindfully and return to stillness as soon as you're able.
Resolve to remain awake,
Staying in touch with the sound of my voice.
Allow your entire body to respond to my words directly and non-mentally.
Allow any disturbances,
Either external or internal,
To draw you more deeply within.
Let your mind merge and melt into feeling.
And go beyond the boundaries of body and of mind.
And shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Simply relax.
And drop into the deepest state of tranquility,
Stillness,
And peace.
Now,
As you breathe in through your nose,
Fill your lungs fully and completely without straining.
Now start exhaling through softly pursed lips as if you are blowing through a straw.
Let it be prolonged and a steady stream of breath.
And empty your lungs completely.
Each time you exhale,
Empty your mind of all anticipation.
Empty your mind of all anticipations.
And each time you inhale,
Allow yourself to drop into a deeper level of awareness.
Now continue to breathe with constant attention and a detached awareness.
Now return to your normal breathing and turn your attention inward,
Bringing a total and undivided attention to the center between your eyebrows.
And drop into the deepest level of silent stillness.
Drop into that silent space where all doing stops.
Experience silence extending everywhere.
Now,
Bring your attention back to the center between your eyebrows.
Bring your attention back to the center between your eyebrows.
And follow my guidance as we move our attention throughout different parts of the body.
As I guide you from point to point,
Remain in a non-doing,
Silent awareness.
Resolve to yourself that you will stay alert and awake.
Now bring your attention to the top of your head.
Forehead.
Eyebrows.
Both eyes.
The muscles behind the eyes.
The tip of the nose.
Both nostrils.
Feel the breath as you softly inhale and exhale.
Both lips.
Gums.
Roof of the mouth.
Tip of the tongue.
Root of the tongue.
Your whole mouth tingling with sensation.
Chin.
The entire jaw.
Joints of the jaw.
Both ears.
Back of the head.
Feel the entire head,
A globe of sensation.
Bathe in this sensation with silence awareness.
Now bring your attention back to the spot just between your eyebrows
and drop into the deepest level of relaxation.
Here,
There remains nothing to do or achieve.
Feel completely safe and comfortable as you hand yourself over to the stillness behind your mind.
Let your mind melt into the feeling within your body and simply relax.
This is your time and yours alone.
Remain empty and free from all distractions.
Allow yourself to receive the following intention as I repeat it.
Feel every cell of your body receiving these words.
I release all fear that plagues my heart.
My life is in danger.
I release all fear that plagues my heart.
My life is my creation.
I am at peace and free to be me.
I release all fear that plagues my heart.
My life is my creation.
I am at peace and free to be me.
I release all fear that plagues my heart.
My life is my creation.
I am at peace and free to be me.
Allow this intention to go to the deepest levels of your mind.
Know that your higher self recognizes,
Honors,
And accepts your intention.
Trust that it has been heard and is being acted upon by the source within you.
There is no need for you to do anything.
Now bring your attention back to the center between the eyebrows
and feel the energies within your body activated,
Purified,
And balanced.
All channels are open and the life force within you is flowing freely,
Healing the body and calming the mind.
Trust in yourself to receive this grace,
Protection,
And guidance from the source within you.
The more you go to your source,
The easier it will be to return there and the longer you may stay there.
Now you have prepared the base from where you can carry out life and relationships
with the power of love and the source within.
You are the emissary of light and of love.
Carry it everywhere you go and to everyone you meet.
Now begin to become aware of the rising and falling of the breath.
Slowly feel yourself beginning to rise to the surface of awareness.
Sense the body resting on the floor and the quality of the air as it touches the skin.
Now gradually you may move as if you are waking from a restful sleep.
Take your time and do not hurry.
Now once again,
I release all fear that plagues my heart.
My life is my creation.
I am at peace and free to be me.
Every time you find yourself in reaction,
You are empowered to replace it with your intention.
Now gradually move and begin to sit up with your eyes closed.
Continue to stay deep in this deep inner experience
and regardless of what you consciously recognize that has or has not changed,
Know that something deep within has shifted to connect you with your intention.
Now become aware of your body
and bring a deep sense of peace and contentment with you as you bring your attention back into the body.
Notice how relaxed the body is,
How soft the breath is,
How silent the mind is,
How quiet the heartbeat is,
Now be still and be grateful.
Know that you may easily enter here again and again.
Now you may gradually open your eyes
and this concludes our yoga nidra.
