Yoga Nidra - Reduce Stress And Anxiety

This Yoga Nidra practice is made to help with reducing stress and anxiety. It can be done at any time to help refresh and renew your energy. It might be a good practice to do during your lunch break or after work to help transition into your home life but it will be of benefit anytime you feel you need to ground and recharge.

Transcript

Take a minute and get comfortable laying down.

Traditionally,

Yoga nidra is done on your back in shavasana,

But if this is not comfortable for you,

Find another position that you can hold for the duration of the practice.

It is important to be still during the practice and to only move if you are suffering.

Then,

By all means,

Move.

Remember to always be gentle and to listen to what your body needs.

It is always trying to communicate with you.

You may want to roll your shoulder blades down your back and make any other adjustments to make sure you are as comfortable as possible.

Take a moment now and just get comfortable.

You deserve this,

Making any little small movements or adjustments.

Notice how nice it feels to just be laying down,

To be taking a break and giving your mind and body this gift.

Notice your breath as it moves through your body effortlessly.

Just to get extra comfortable,

Let's take a couple nice deep belly breaths together just to help you settle a little deeper into this practice.

Let's begin by letting all your air out and then breathing through the nose,

Taking a nice deep inhale into the bottom of your belly,

Feeling it rise,

Then slowly letting it out.

Working to make your exhale a little longer than the inhale,

Just helping to activate that parasympathetic nervous system.

Let's do this a couple times together.

So let's inhale for three,

Filling the belly up.

One,

Two,

Three,

And then let's exhale to the count of six,

Five,

Four,

Three,

Two,

One.

All the air is out,

Breathing through the nose,

Nice deep inhale.

One,

Two,

Three,

Exhaling through the nose,

Six,

Five,

Four,

Three,

Two,

One.

All the air is out,

Deep inhale through the nose into the belly.

One,

Two,

Three,

Exhaling through the nose,

Six,

Five,

Four,

Three,

Two,

One.

And one more deep inhale,

One,

Two,

Three,

And exhale,

Six,

Five,

Four,

Three,

Two,

One.

Just letting it go,

Allowing your breath again to become effortless.

I'm just saying that your body breathes all by itself.

And just let your thinking mind know that it can also lay down with you and rest.

Now it doesn't need to remind you of anything or do any work during this practice.

And when the practice is done,

It's welcome again to jump into reminding you of things that you need to do.

Maybe even just sending this part of you some gratitude for how hard it works each and every day.

Invite any other part of you that might be present to also lay down and rest with you during this practice.

Letting them know that they have nothing to do here but just relax and just be with you.

Nothing to bother them,

Nothing to bug them.

Now bringing your awareness to your heart,

Just feeling the warmth that resides within.

Imagine your heart is like a campfire and the heat that it gives off as you sit with friends or family and nature.

And from the embers of your heart,

Listen to its desire.

And it is here that we will place your sankalpa for today's practice.

Your sankalpa is a short present tense statement that's stated in positive language such as I am whole or I am worthy or I am loved.

Your sankalpa can help give you direction and intention around your practice.

It can also be the antidote to limiting beliefs,

Transforming them into liberating ones as you plant the seed in your subconscious mind for it to grow and flourish in your life.

State your sankalpa three times and each time you do,

Feel it as already being true.

Now bring your conscious awareness to your heart center and imagine that warmth and light.

And taking that light,

We're going to move that to different parts of your body.

We will start with your brow center or your chid akash.

Imagine this light not just hitting the outside of your body but penetrating through to your midbrain where your pituitary gland is located.

You may even request for your pituitary gland to activate and open up now.

Bringing your awareness back out to your brow center point of light.

Point a light at the center of your throat.

Point a light at your right shoulder,

Right elbow,

Right wrist,

Tip of the right thumb,

Tip of the right index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the right pinky finger,

Center of the right wrist,

Center of the right elbow,

Center of the right shoulder,

Center of the throat,

And point a light on your left shoulder,

Left elbow,

Left wrist,

Point of light at the tip of your left thumb,

Left index finger,

Left middle finger,

Left ring finger,

Left pinky finger,

Center of your left wrist,

Left elbow,

Left shoulder,

Point of light at the center of your throat,

Center of your chest,

Point of light on your right nipple,

Back to your center of your chest,

Left nipple,

Point of light at your heart center,

Solar plex,

Navel center,

Two inches below the belly button,

Right hip joint,

Right knee,

Right ankle,

Point of light on your right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Point of light on your right ankle,

Right knee,

Right hip,

Point of light at your navel center,

Two inches below the belly button,

Then over to your left hip joint.

And up to the navel center,

Solar plex,

Heart center,

Center of the throat,

And brow center.

Now feel each point of light at once.

Now feel the space between the lights.

You may imagine your whole body lighting up like a starry night or a solar system.

Feel your whole body as part of the universe.

Notice on the inhale your energy expanding in all directions.

And then notice yourself coming back into your heart space.

And then noticing your energy expanding again.

Continue to become aware of your energy flowing into your heart and then back out into the universe.

And notice yourself in complete wholeness.

We're now going to move into pairs of opposites.

Remember that at any time you need to feel secure and at ease,

You can return to the feeling of wholeness in your body and let go of any feeling or emotion.

I will also always guide you back from each one.

Invite in the feeling of anxiety.

Become curious and notice how it feels in the body.

What sensations make up the feeling of anxiety?

Notice the texture,

The density,

The movement,

The energy.

And how it moves throughout your body.

Now let that go and come back into wholeness.

Now invite in the feeling of calmness.

Notice how the feeling of calm moves through the body.

Notice where you feel at most.

Become curious about how calmness feels within the body,

The sensations,

The movement,

The energy.

Now feel both anxiety and calmness at the same time.

Notice how you can hold them both.

Now let that go and come back into wholeness,

Releasing that experience.

Now invite in the feeling of criticism.

Feel it in the body.

Notice the sensations connected to criticism.

Become curious about where you feel it most in the body as you scan through.

Now let go of the feeling of criticism and come back into wholeness.

Going to invite in the feeling of compassion.

Notice where you feel compassion in the body the most.

Notice the sensations connected to compassion,

The movement,

The energy.

Now hold both criticism and compassion in your body at the same time.

Now let that go and come back into wholeness.

And bringing your awareness back to your heart space,

Notice a beautiful door at the back of your heart space.

Move towards the door and open it up.

As you step through this door,

You step into a beautiful healing space that is in nature.

Take a moment and notice the details of this beautiful healing space.

So you then notice a beautiful glowing path and you begin to follow it.

It leads you to a beautiful natural pool of water.

This water is healing.

It's infused with crystalline energy that has been supplied by Gaia,

Mother Earth.

It has the ability to cleanse your energy and take away anything that no longer serves you.

Any experiences,

Beliefs,

Or energy that are not yours or your body and mind that or your body and mind feel they are ready to let go of.

You slowly walk into the water and as you step in,

You feel it soothing and holding your body.

You feel safe and like you're being held.

You go all the way into the water and get comfortable as you feel it moving through your body and taking away anything that does not serve you.

Your system has permission to release anything it is ready to release into the water.

Just witness this experience now.

There may be things you consciously want to release or you can just trust the intelligence of this healing water to wash away and move you into the water.

This healing water to wash away and clean and heal.

So so so you can feel the process completing and you slowly begin to get out of the water.

As you walk out,

You feel so much lighter.

It's as if every cell of your body has been charged with light and love.

You feel connected to who you truly are and to source.

You thank this beautiful pool of healing water and Mother Earth and begin to walk back down the path.

You see the door that you took into the healing space.

You walk back through it into your heart.

When you get to the other side,

You notice how much more open your heart feels and how much lighter and energized your body feels.

It's like coming home.

You slowly begin to notice the breath that's moving through your body.

You notice how your body is being breathed.

Slowly bringing your attention back into your body and you start to move into your body.

You may start to move your fingers and toes.

You may wish to set an intention to take some of this healing energy back with you out into the world.

Knowing that whenever you feel too heavy or like your body has accumulated energy that isn't yours,

You can imagine walking through that pool of water that will wash away anything that no longer serves you and you have access to this at any moment.

Thank you.

The practice of yoga nidra is now complete.

Hariyom tat sat.

Hariyom tat sat.

Hariyom tat sat.

Hariyom tat sat.

Hariyom tat sat.

Hariyom tat sat.

Hariyom tat sat.

Hariyom tat sat.

Reviews

Beautiful yoga nidra . My cat also fully relaxed! Sound level of music just right.

Kylie that was a stunning meditation, really delved feel for me
Thanks so much
Namaste
🙏🏻

Thank you so much, this was such a lovely yoga nidra 🥰