Yoga Nidra For Clarity & Peace

This Yoga Nidra practice is designed to support you in gaining clarity and peace of mind, while downregulating the Nervous System in times of frazzle. This practice is useful in moments of discomfort, stress, or pain. Perfect for those suffering Anxiety or Chronic pain.

Transcript

Welcome to your iRest yoga nidra practice for anxiety.

The intention for this guided meditation is to explore the play of opposites within the mind and the body and to be comfortable with resting at either ends of the spectrum,

Comfortable and uncomfortable,

Hot or cold,

Happy or anxious.

In this practice we learn to meet opposing sensations as though they were the same,

No judgement but rather acceptance of the need for opposites in life.

This is also a meditation to practice with being ok and gentle with ourselves regardless of what this meditation brings in for us.

You're welcome to enter this meditation from whatever position you feel comfortable in,

Be it seated or lying or even walking.

Just taking a moment to find that position.

Once you've decided on a resting position for this meditation,

Just starting to notice the body.

If you could be 5 or 10% more comfortable,

Feel free to make any adjustments here so that you can relax and properly focus your awareness on this meditation.

At any point throughout this meditation if you become uncomfortable,

You have the choice to move into a position that feels more comfortable for you.

Keep the eyes closed,

However if you prefer you're welcome to keep the eyes open but try to find one spot to focus your attention on.

As you rest in the position you've chosen,

Starting to become aware of the sensory experience that encapsulates this moment,

Noticing where the body is in contact with the earth,

Any sensations on the skin,

Maybe noticing any external sounds,

Smells,

Then starting to draw your awareness inwards and notice the breath moving in and out of the body.

No need to change or fix the breath in any way,

Rather noticing the body breathing itself.

As we begin to journey through this practice of yoga nidra,

We will be practicing dropping into the role of observer.

I'll ask you to acknowledge sensation,

Be it through the breath,

Or the body,

Or the mind.

As we acknowledge sensation,

We practice accepting sensation as it is,

Letting go of the need to fix things if it's uncomfortable.

The moment we accept our reality completely is the moment that we end suffering and find peace.

Starting to connect to an intention for this practice.

How would you like to feel upon completing this practice today?

Once you've landed on an intention for your practice,

Just starting to place whatever that intention is in present tense language.

For example,

I'd like to feel calm becomes I am calm.

And slowly allowing these words to sink back into the subconscious mind as you come back into the awareness of the present moment.

As you rest completely aware of all that makes up this present moment,

You start to connect to a visualization of our inner resource.

This can be a place or a person or an experience where that we can see ourselves resting in a space of feeling safe,

Relaxed and content.

Allow this visualization to appear in the mind as though it were this present moment.

Starting to notice any colors or sounds or smells that make up your inner resource and start to notice how it feels in your physical body when you rest in a place or an experience where you feel safe,

Relaxed and content.

As we move through the practice of yoga nidra,

Know that though it is a guided meditation,

If anything becomes too much for you,

You're welcome to tune out of my voice and move into visualizing yourself resting in your inner resource,

Allowing the sensations of feeling safe and relaxed in this space to sweep through your body.

Starting to come back into the awareness of the present moment,

Noticing the body resting on the ground and starting to notice any sensations on the skin,

Be it through the texture of the clothes that you're wearing or the temperature of the air and starting to notice the body breathing itself.

No need to change or fix anything,

But rather notice an accepting sensation as it is in this moment,

Knowing that it will transform and eventually pass.

Starting to notice the areas of the body are in contact with the ground beneath you.

Starting to shift focus up into the face,

Bringing your awareness into your mouth as you start to observe sensation of the tongue resting in the mouth,

Noticing the roof of the mouth,

Space between observing the teeth and noticing the lips.

Starting to notice the mouth as a whole,

Starting to bring your awareness into the sensation of the jaw,

Just noticing if the jaw feels relaxed or if it feels tense.

As you observe sensation,

Know that there is no need to fix or change this sensation,

But rather practicing acceptance or sensation as it is.

Start to bring your awareness up into the cheeks,

Noticing the nose,

Noticing the space between the eyebrows at the top of the nose.

Starting to notice the forehead,

As you notice the forehead,

Just observing if the forehead feels relaxed or if it feels tense.

No need to change or fix,

But rather accepting sensation as it is in this moment.

Starting to notice sensation through the whole face,

As you observe the whole face,

Just starting to notice the temperature of the air on the face,

If it feels hot or if it feels cool.

Just accepting sensation as it is in this moment.

Starting to shift awareness down into the back of the head,

Just noticing the back of the head and where the head is touching the ground beneath you.

Starting to notice if the surface beneath the head feels hot or if it feels soft.

Noticing sensation through the whole head and face,

As you notice sensation through the whole head and face,

Just observing if the head feels heavy or if it feels light.

And starting to send awareness down through the back of the neck,

The sides of the neck.

Noticing sensation through the throat.

As you notice the area of the throat,

Just noticing if it feels constricted or if it feels open and expansive.

And starting to shift awareness down into the shoulders.

Noticing the right shoulder and following the shoulder down into the right arm.

Just noticing the right upper arm and the right elbow.

Noticing the right forearm and into the wrist.

Noticing the back of the right hand and the palm of the right hand.

Noticing the fingers of the right hand.

And starting to notice sensation through the whole right arm.

You can stay observing the right arm.

You can start to send awareness over into the left shoulder.

And following the left shoulder down into the left upper arm.

The left elbow.

Noticing the left forearm and the wrist.

Noticing the back of the left hand and the palm of the left hand.

Noticing the fingers of the left hand.

Starting to notice sensation through the whole left arm.

You can stay observing sensation through the whole left arm or you can start to notice both arms at the same time.

As you notice both arms at the same time,

Just observing if one arm feels heavier than the other or if they're about the same.

You can stay with that sensation or you can start to bring your awareness back up into the shoulders and notice the shoulder blades.

Observing sensation through the shoulder blades and the back of the neck and the upper back.

Just noticing if this area feels tense or if it feels relaxed.

Without labeling one sensation better than the other.

Just noticing how the upper back of the neck feels and accepting sensation as it is in this moment.

Start to follow sensation down through the back and notice the back of the rib cage.

Noticing the lower back.

Observing sensation through the whole back.

Noticing the surface in which the back is resting upon.

Noticing if the back feels comfortable or uncomfortable.

Just meeting either of these sensations as though they were the same.

No right or wrong.

Rather sensation as it is in this moment.

Starting to come into the front of the body.

So you bring your awareness into the collar bones and the chest.

As you notice this area just observing if it feels open or if it feels constricted.

Again not changing or fixing sensation but rather accepting it as it is in this moment.

You start to shift awareness down into the rib cage and down into the belly.

Just noticing how the belly feels in this moment.

Does the belly feel relaxed and soft or tense like it's holding onto something?

As we observe this sensation remembering there is no right or wrong but rather sensation as it is in this moment.

Starting to shift focus down into the hips.

Noticing the right hip and following sensation down through the right leg.

Noticing the right thigh and the right knee.

The right shin and calf.

The right ankle.

Noticing the right foot and the toes of the right foot.

Noticing sensation through the whole right leg.

You can stay there or you can start to shift awareness over into the left leg.

As you notice the left hip and the left thigh.

Noticing the left knee,

The left shin and calf.

Noticing the left ankle and the left foot and the toes of the left foot.

Noticing sensation through the whole left leg.

You can stay with that sensation or you can start to notice both legs at the same time.

As you observe both legs at the same time just starting to notice if one leg feels heavier than the other or if they are about the same.

And starting to notice sensation through the whole body.

As you notice the body just observing the temperature of the air touching the skin.

Noticing if it feels hot or if it feels cool.

Staying with that sensation or if you feel like exploring you're welcome to see if you can feel the opposite of the original sensation.

For example,

If you feel hot seeing if you can notice anywhere in the body that feels cool.

If you feel tense in the body noticing if you can find anywhere in the body that feels relaxed.

You can stay exploring this sensation or if you wish you're welcome to drop back into the visualization of your inner resource.

Wherever you land really just tuning into the sensory experience.

Noticing colors and the smells and the tastes.

If you're in your inner resource or if you're still in the body just noticing sensation through the body.

Wherever you land just allowing the mind to focus completely on sensation that's present in the body.

You're welcome to stay where you are.

If you wish to continue exploring sensation starting to notice the breath moving in and out of the body.

Noticing the inhalation and noticing the exhalation.

Starting to become present with the temperature of the air within each breath that you're taking.

Starting to notice the temperature of the inhalation.

Noticing the temperature of the exhalation.

As you notice the temperature of the breath in and out of the body.

Just noticing if there's a difference or if they're about the same.

You can stay in the awareness of the breath.

If you'd like to continue exploring the play of opposites and how they present in the mind.

Just starting to open the mind up as though it were a window.

As you do this just allowing whatever is present for you in this moment to blow into the mind.

Starting in the role of observer and just noticing if anything is present for you.

Your thoughts or emotions.

There may be one thing.

There may be nothing at all.

Or there may be many.

If there is many just starting to tune in and notice the thing that is calling to your attention the most.

As you find this sensation be it a thought or emotion.

Just taking a moment to notice how it feels in the body when you believe it to be true.

You're welcome to explore this sensation.

At any point you're welcome to drop back into the inner resource.

If you feel like exploring the play of opposites within this sensation.

Just taking a moment to notice if you can find whatever the opposite of this original sensation is.

For example if the original sensation is feeling anxious.

Finding a place within where you can access the opposite of that.

You can stay exploring the play of opposites within the mind within the thoughts and emotions present for you.

When you're ready slowly starting to bring your mind if not already back into the visualization of your inner resource.

Just allowing yourself to really become absorbed in the whole sensory experience.

Just allowing yourself to become absorbed in the whole sensory experience.

Feeling any smells or tastes,

Any colors that make up visualization of your inner resource.

As you rest in the visualization of you in your inner resource just tuning into the body felt experience of feeling safe,

Secure and content.

Staying connected into the body sensation of feeling safe,

Secure and content.

When you're ready just allowing the image of the inner resource to fade away.

And slowly starting to come back into your intention for the practice today.

Attention to yourself in present tense language as many times as you wish.

And whenever you're ready just allowing the thought of your intention to pass.

As you take a moment to acknowledge anything that is present for you in this moment mentally or emotionally.

As you observe these sensations just remembering that it is all on it.

That it is all temporary.

If anything feels unfinished for you in this meditation you're welcome to repeat this practice or spend as long as you feel you would like to hear until you feel like the practice is complete.

Slowly starting to bring your awareness back into noticing the movement of the breath flowing in and out of the body.

No changing or fixing the breath in any way but rather becoming present to and accepting the breath as it is in this moment.

Noticing the inhalation.

Noticing the exhalation.

And slowly starting to come into the awareness of the physical body.

Just noticing the surface upon which your body rests.

Noticing any sensations on the skin,

Maybe through the texture of the clothes,

Maybe the temperature on the skin.

You're welcome to stay here observing physical sensation for as long as you wish.

Maybe bringing subtle movements back into the body.

Whenever you're feeling ready to you're welcome to slowly return back into a waking state.

Finally thanking yourself for showing up for you.

Reviews

So relaxing…thank you

So helpful thank you 🙏

Great voice!

So relaxing.

Wonderful practice thankyou 🌻🙏🦋

Wonderful body scan and sensing opposite. Thank you!

🙏🕊💗

Very relaxing, thank you. Namaste ❤🕊

Mollies voice is so calming and gentle, you cannot help being swept away into peace.

Beautifully done. Thank you!

Deeply relaxing and healing—I loved this one! Thank you so much, Mollie 🙏🏻❤️

Thank you so much

Very peaceful and relaxing, and very respectful guidance, thank you for sharing this meditation ❤The music is very well chosen, too 😊 May you enjoy a beautiful day 🤗Namaste 🙏🏻

Beautiful and calming💕

lovely voice and words. the piano was so soothing. thank you