Welcome,
My name is Natalie and this Yoga Nidra is to support you in soothing anxiety and it has also been designed to help you to settle into your parasympathetic nervous system.
The parasympathetic nervous system,
In short,
Is our rest and digest state.
It's a state of calm,
Where we can breathe with ease,
Where the mind slows,
And where we feel a sense of calm in the body.
If you are someone who experiences a lot of stress,
A lot of anxiety,
Know that today we'll take it moment by moment,
Breath by breath,
And we'll slowly move through the practice together.
Knowing that this process can take time.
And so we take it one step at a time.
I'll guide you through a few rounds of a breath that will help to activate the parasympathetic nervous system.
So you can begin by emptying out your breath.
Begin to fill your body for 4 3 2 1 Exhale 6 5 4 3 2 1 Inhale 4 3 2 1 Exhale 6 5 4 3 2 1 Inhale 4 3 2 1 Exhale 6 5 4 3 2 1 Inhale 4 3 2 1 Exhale 6 5 4 3 3 2 1 Inhale 4 3 2 1 Exhale 6 5 4 3 2 1 One more breath at your own pace.
You're welcome to choose your own sankalpa or a heart's intention or you may use something that sounds like I trust that life is guiding me.
Or feeling my feelings is a part of my healing.
Your sankalpa doesn't need to sound exactly like what I've said.
You can make up your own or find words or even a feeling with a similar sentiment.
Giving yourself space to trust in your own process of healing.
Take a moment to connect.
We'll move through a body scan slowly,
One part at a time.
You can allow your mind to focus on each part and then keep moving.
We'll begin with the right side of the body.
The tip of your thumb on your right hand.
Sense the tip of your first finger.
The tip of your second finger.
Tip of your third finger.
Tip of little finger.
And sense all the fingers of your right hand.
Palm of your hand.
The back of your hand.
Right wrist.
Or arm.
Elbow.
Upper arm.
Shoulder.
Right side of your chest.
Slowly down the right side of your ribcage.
Down the side of your waist.
Right hip lower leg.
Ankle.
The sole of your right foot.
Top of your foot.
Tip of your first toe.
Tip of second toe.
Tip of third toe.
Tip of fourth toe tip of 5th toe For a moment,
Altogether sense the space from your fingertips down your right side body to your toes.
And we'll come over to the left side.
Sense the tip of your thumb on your left hand.
The tip of your first finger.
Tip of second finger.
Tip of third finger tip of little finger.
Sense all your fingers.
Palm of your left hand.
Back of your hand.
Left wrist.
Or arm.
Elbow.
Upper arm.
Shoulder.
Down to the left side of your ribcage.
Side of your waist.
Left hip.
Lower leg.
Ankle.
Sole of your left foot.
Top of your foot.
Tip of your first toe.
Tip of second toe tip of third toe.
Tip of fourth toe.
Tip of fifth toe.
Sense the space from your left fingers down to your toes.
And sense the soles of both feet.
Let your attention move up through your ankles together.
Coming up your legs.
Sense the front and the back of your pelvis.
Up through the sides of your waist,
Front and back.
Feel your ribcage and breath moving.
Chest and upper back.
Bow.
Cheeks,
Those.
Eyes.
Or head.
Temples.
Ears.
Against the back of your head.
In the top of your head Sense into your natural breath just as it is.
And take some time to slowly count.
From 10.
Each inhale and exhale being one count.
Slowly move from 10 down to 0,
Taking your time.
Imagine each breath you take,
You gently move down the stairwell into your own consciousness,
Imagine yourself slowly walking down a stone set of stairs into a garden.
Along the stairs,
You see plants,
Flowers.
Take time to pause as you step down towards this garden.
You look around different colors of flowers.
Plants.
Trees.
So much nature so many things growing.
Let yourself walk slowly.
Let yourself pause.
Knowing that there is nowhere else you need to be except right here.
Notice if you can spot anything of meaning.
Or anything symbolic to you.
A little ahead of you on the path you see a great tree.
Old and wise,
Offering you a place of comfort,
Place of safety,
And a place for you to settle and connect.
Place where you can ground.
Relax.
And be.
You sit,
Most of the tree.
Embodying its energy.
Rooted.
Wise.
Still.
Allow yourself to feel trust in each breath Let yourself soften Let yourself relax.
And sleep.
Peace.
