Welcome to Yoga Nidra for work stress.
Find a comfortable position to lie down,
Making your way into Shavasana,
The posture of total relaxation.
Lie on your back,
With your legs apart,
Arms by your sides,
Palms facing up.
You might want a blanket over you,
And a pillow under your head.
You may even want something soft,
Like a bolster under your knees.
Take a moment to ensure that you are as relaxed as possible.
Allow your eyes to gently close,
Or your eyelids to be heavy,
And your gaze soft.
Begin by taking a few deep breaths,
Grounding yourself in the present moment.
Gradually shift your awareness into your body,
Acknowledging any sensations,
Tensions,
Or discomfort.
Without judgment,
Observe these sensations.
Explore your body,
Starting from your toes,
To your legs,
Your torso,
Your arms.
Allow your body to start to relax,
Your shoulders,
Your neck,
Your face.
Allow them to relax.
Breathe into any areas of tension or discomfort,
Offering them the gift of your presence and compassion.
As you exhale,
Release any tension,
Letting go of what no longer serves you.
Redirect your focus to your breath.
Observe the natural rhythm,
The gentle rise and fall of your chest and abdomen.
There's no need to alter your breath,
Simply witness it.
With each inhale,
Envision a soothing,
Healing light entering your body.
This light is gentle,
Loving,
And compassionate.
As you exhale,
Visualize it dissolving any work stress or tension you may be carrying.
Imagine this light as a color resonating with healing,
Enveloping you in warmth and safety.
As you continue to breathe,
Let this healing light travel to different parts of your body.
With each inhale,
It fills those areas with warmth and love.
With each exhale,
It washes away any residual stress or tension.
Silently or out loud,
Repeat the healing affirmation,
I am professional and capable.
I release and let go of stress.
I am professional and capable.
I release and let go of stress.
I am professional and capable.
I release and let go of stress.
Allow its soothing energy to permeate your being.
Feel your feet becoming heavy and relaxed,
Grounded in safety.
Let your legs up to your knees and thighs.
Feel heavy and at ease.
Release tension in your abdomen and lower back,
Allowing them to rest comfortably.
Sense your fingers,
Hands,
And forearms becoming warm and relaxed,
Free from any burden.
Feel your upper arms becoming heavy and secure.
Allow your chest and shoulders to gently sink into the floor,
Feeling safe and comfortable.
Sense your neck and head becoming warm,
Relaxed,
And free from any work-related strain.
Guide your awareness through your body,
Relieving tension from each part,
Until your entire being feels relaxed and at peace.
Shift your attention back to your breath.
Notice the gentle rise and fall of your chest and abdomen.
Without altering your breath,
Begin counting down from 27 on each exhale.
Exhale.
Feel a sense of release and relaxation with each breath.
27,
26,
25,
24,
23,
22,
21,
20,
19,
18,
17,
16,
15,
16,
17,
18,
19,
20,
14,
13,
12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Picture yourself enveloped in a healing,
Protective cocoon of light.
This light is a brilliant,
Radiant white,
Symbolizing purity and safety.
As you breathe,
Feel this cocoon expanding,
Creating a safe and nurturing space around you.
Imagine any work-related stress or tension being gently released from your body and absorbed by this healing cocoon.
With each breath,
Release more stress,
Allowing it to dissipate into the universe,
Leaving you feeling lighter and freer.
Repeat your healing affirmation,
I am professional and capable,
I release and let go of stress.
I am professional and capable,
I release and let go of stress.
I am professional and capable,
I release and let go of stress.
Reinforcing your commitment to healing and letting go of work-related stress.
As you prepare to come out of the practice,
Bring awareness to any insights or sensations you would like to carry with you.
There's no need to force anything,
Simply notice what comes up for you.
Slowly start to deepen your breath,
Your breath,
Feeling the gentle rhythm of inhalation and exhalation.
Gradually begin to move your fingers and toes,
Awakening your body from its deep relaxation.
When you feel ready,
Roll onto one side,
Keeping your eyes closed.
Spend a moment here connecting with the ground beneath you,
Grounding yourself in the present moment.
Mindfully return to a seated position,
Bringing the calm and healing energy of this practice with you as you continue your journey toward relief from work-related stress.
