Yoga Nidra: A Tonic For Anxiety

This Yoga Nidra practice is a tonic for anxiety. So many of us struggle with anxiety at some point in our lives. We live in a fast-paced world, with high expectations, often stuck in past- and future-thinking states of being. Let's slow down and give ourselves permission to rest so our nervous systems can reset. My hope is that you will feel more refreshed each time you do this practice, and overtime, create a new way of being and responding in this world.

Transcript

Welcome to the practice of Yoga Nidra.

This is an ancient practice that is both relaxing and life transforming.

It is my hope that this practice will be a tonic for your nervous system.

Anxiety is a common condition that seems to be on the rise.

And Yoga Nidra can be one tool in your toolbox that can guide you and support you through challenging times.

Or for those moments when you just need a little time out to regroup,

Reset and relax.

This practice can be done at any time throughout your day,

Morning or night.

I invite you now to choose a comfortable position in a quiet space where you feel like you can relax.

This might be laying down on your back or your side.

Or you may choose to sit up in a chair or with your back against the wall.

Choose a position that allows you to feel comfortable and secure.

And you are free to close your eyes,

Cover them with an eye cover.

Or you can keep them open softly with your gaze downwards.

I want you to know that this space is your own safe,

Private space.

Just for now.

Please take a few natural deep breaths here.

And feel the meeting points where your body makes contact with the support beneath you.

Feel your body drop down into the support.

And feel the support beneath you rising up to hold you.

If you would like,

Take a few minutes here to imagine your happy place.

When you are in this place you feel completely at ease.

This special place can be real or imagined.

And maybe you are still in the moment of your own happiness.

And maybe you are still or maybe you are moving.

This place gives you a feeling of peace that you can feel inside of your body and mind.

Would you be willing to imagine this place now?

Take a moment and notice where you are.

What are your surroundings?

Where is your body in this space?

And what are you doing?

Listen.

What are the sounds around you?

What are the colors that you see around you?

Do you smell anything that makes you feel good?

One of your favorite smells?

Is there something there that you taste that makes you feel happy?

Is there something there that you taste that makes you feel happy?

What are your hands and feet touching?

When you imagine this place,

When you see these colors and hear these sounds,

What emotions do you feel?

How does this place make you feel and where do you feel this in your body?

Really tune in here.

What does it feel like to be in this place?

Take a few more breaths here.

And I want you to know that you can return to this resource,

To this happy,

Safe place anytime you need during this practice or anytime in your day-to-day life when you need a time out.

We now begin the practice of Yoga Nidra.

Please take a moment now to set your Samkalpa or your resolve that feels right for you today.

This is a short positive phrase that's easy to remember and it gives you the feeling of purpose and peace.

You will use your Samkalpa to plant positive seeds in your life.

For example,

If you notice yourself starting to feel anxious,

You could say,

I will remain calm in every moment or I am calm.

If you find yourself wandering into past or into future,

You could say,

I live in the present moment or more and more I am grounded in the present moment.

Take a moment to think about a phrase that resonates for you and gives you a feeling of well-being.

And now repeat this resolution to yourself three times with confidence and with a sense of freedom in your body.

Feel these words resonate throughout your whole body.

And as you exhale,

Let it go and become aware of your breathing.

Breathe naturally.

And I will now ask you to move your awareness to various points in your body.

Bring your attention to the space between the eyebrows.

Keep your attention at your eyebrow center and imagine a spark of light shining brightly in this point.

As we move from point to point,

Imagine this light moving to each body part as it is mentioned.

From the space between your eyebrows,

Bring your awareness to the center of your throat.

The spark of light follows.

The right shoulder,

Right elbow,

Right wrist,

Tip of the right thumb,

Tip of the right index finger,

Tip of the right middle finger.

Tip of the right ring finger.

Tip of the right little finger.

The light moves back up to the wrist,

Right elbow,

Right shoulder,

Base of the front of the neck.

The light follows your awareness to the left shoulder,

Left elbow,

Left wrist,

Tip of the left thumb,

Tip of the left index finger,

Tip of the left middle finger.

Tip of the left ring finger.

Tip of the left little finger.

Left wrist.

Left elbow.

Left shoulder.

The throat.

Watch now as the spark of light gently glides to the center of the chest.

And then moves to the right side of the chest.

Back to the center of the chest.

To the left side of the chest.

And the center of the chest.

This light moves down your body to your navel.

And shines throughout the whole belly area.

Then to the right hip.

The right knee.

The right ankle.

Tip of the right big toe.

Tip of the right second toe.

Tip of the right third toe.

Tip of the right fourth toe.

Tip of the right little toe.

Back up to the right ankle.

Right knee.

Right hip.

And again shines brightly throughout the lower belly.

Moving gently over to the left hip.

Left knee.

Left ankle.

Tip of the left big toe.

Tip of the left second toe.

Tip of the left third toe.

Tip of the left fourth toe.

Tip of the left little toe.

And up to the left ankle.

Left knee.

Left hip.

The lower belly.

The navel.

And feel the bright light shine in the center of the chest.

It moves up to the throat.

And back to the center of your forehead.

Feel the spark of light in the space between your eyebrows.

Relax your whole body.

Relax your whole body.

Relax your whole body.

Slowly become aware of your breathing.

Feel the flow of your breath as it comes and goes.

Allow your breath to flow naturally.

You are gently observing and feeling your breath flowing in and out.

Like ocean waves flowing in and back out.

Now,

Start counting your breaths backward from 24 to 1.

Say to yourself,

24,

Inhale.

23,

Exhale.

22,

Inhale.

21,

Exhale.

And so on.

If you lose count,

Just start again at 24.

You are aware of the breath flowing in and out.

Now,

Stop counting.

And once again,

Notice the natural rhythm of your breathing without trying to change anything.

Relax your whole body.

Relax your whole body.

Relax your whole body.

Remember the feeling of coolness in your body.

Remember the feeling of being cool.

Feel the colder temperature on your skin.

Maybe you feel a cool breeze on your face or hands.

Feel the cool sensations in and around your body.

You are feeling cooler and cooler.

Like the colder feeling of ice cubes or snowflakes on your skin.

And let the feeling of cold go now.

And remember the feeling of warmth in your body.

Remember the feeling of being warm.

Feel the warm temperature on your skin.

Maybe you feel a warm breeze on your face or arms.

Feel the warm sensations in and around your body.

You are feeling warmer and warmer.

Like the warm feeling of sun shining on your skin or the flames of a warming fire.

And now you can let the feeling of warmth go and relax your whole body.

Relax your whole body.

Relax your whole body.

Your mind is at peace.

Your mind is at peace.

Your emotions are calm.

Your emotions are calm.

Your whole body is deeply relaxed.

Your whole body is deeply relaxed.

Now I invite you to bring your awareness back to the space between your eyebrows.

And imagine a spark of light resting in the space between your eyebrows.

I invite you to listen to the sound of my voice.

And imagine the following images in your own mind without focusing too hard.

You are standing on top of a mountain with a view of everything.

You are standing on top of a mountain with a view of everything.

The smell of lush green trees.

The smell of lush green trees.

The sound of loved ones laughing.

The sound of loved ones laughing.

Afternoon sun shining down on your skin.

Afternoon sun shining down on your skin.

Footprints in the sand.

Footprints in the sand.

Ocean waves gently rolling into shore.

Ocean waves gently rolling into shore.

An emerald green heart.

An emerald green heart.

A garden full of flowers.

A garden full of flowers.

Clouds floating through the blue sky.

Clouds floating through the blue sky.

You are holding a steaming warm beverage.

You are holding a steaming warm beverage.

A golden sunset.

A golden sunset.

The stillness of a calm evening.

The stillness of a calm evening.

The feeling of gratitude.

The feeling of gratitude.

The feeling of gratitude.

The feeling of gratitude.

Feel your whole body.

Feel the meeting points where your body touches the support beneath you.

Feel yourself being supported.

Feel your body sinking down into the space beneath you.

I want you to return to your Samkalpa.

Mentally repeat your resolve three times with the feeling of joy pulsing through your body.

Repeat your Samkalpa three times.

As you exhale let it go and allow that feeling to work through you.

Practice of Yoga Nidra is now complete.

Take a few deep breaths in and out.

Begin to feel the space around your body.

Listen to the sounds around you.

Start to gently wiggle the fingers and toes.

When you're ready you can wake up the hands and feet.

You can stretch out your arms and legs.

There's no rush as you bring yourself back to this space and this time.

When you feel ready you can roll over to one side and pause.

Take a breath.

Before moving take a moment to remember your happy place.

Remember this place that gives you a deep sense of peace.

Remember how that feels in your body.

Take a few more breaths in this calm place.

Then you can slowly return to your seated position if you're not there already.

Remember you can carry this feeling of relaxation with you for the rest of your day.

Just tap into that spark of light in the center of your chest.

You can take one more full breath and then open your eyes.

Have a beautiful rest of your day.

Namaste.

Reviews

Thank you for this yoga nidra practice. Lately I’ve been feeling unsettled and restless, this practice calmed me. 🙏

Beautiful practice that helped me to soothe my restlessness and tap into a more balanced Energy within. Lovely guidance! I appreciate your suggestions on how to keep refocusing from intrusive thoughts and back into the relaxation.[ Counting backwards def got my monkey mind to pause!:)))] Gratitude from a calmer, clearer and gratifying place of mind, body & spirit. Namaste. 🌊🐚✨

I cannot tell you how much this helped me in the moment when I needed it!!! Thank you so much for this meditation. I'll look forward to doing it again.

Loved it

Very grateful for your guidance

Namasté 🙏

One word: amazing! Thanks Lynette for your blissful yoga nidras. Yours are my favorite on IT

Dear Lynette, this one i totaly love ♥️💖💖 i do it almost daily 💜🙏🏻 and my happy-safe space is growing and getting more and more Details, it's amazing 💖🌺🌸☀️🍂🍁🌻💖 thank you so very much for this and all your Nidras 💜🙏🏻💜

This was very good, so good in fact that I missed the last half of the meditation as I fell asleep.

Thank you. That took me from awful anxiety to a place of gratitude and peace.

Beautiful full Yoga Nidra. Traditionally moving through all the koshas. A relaxing and healing practice I will come back to! Soothing voice and music as well. So grateful to you Lynette. 🙏

Wonderful, loving and sweet, very pleasant voice and beautiful background music. Thanks Lynette.
🙏🏻🌺🎶

Beautiful yoga nidra namaste

Can't be better, This is amazing... Thanks, thanks, thanks

Nice a simple ... yet very effective. Thank you

Thankyou. Helped relax me and is really soothing

Thank you so much for this practice 🙏
Very helpful. Namaste!

Very soothing and easy to follow. Thank you 🙏🏻💕

Fantastic! Thank you

The most beautiful Yoga Nidra. Namaste 🙏

So relaxing thank you 🙏🏽

Perfect for these times