Hi,
Welcome.
My name is Natalie,
And this is a yoga nidra practice to support you through anxiety and stress.
You can begin by finding a place where you feel supported.
And before you close your eyes,
Take a moment to look around your space.
And I'll invite you to Notice any colors.
If you notice any objects that pop out to you.
Name them.
And you can either allow your eyes to focus on one place.
Or you can close your eyes and tune into any sounds that you hear.
Notice any tastes in your mouth.
Notice anything you can smell.
And connect to the support that you can feel.
Under your body.
And you connect to that sense of support.
And as you connect.
You can briefly set a heart's intention,
Also known as a sankalpa.
If you have one you use already,
You may use it.
Otherwise,
You may say,
I am calming my nervous system.
And you can say this to yourself once.
Continue to connect to the support beneath your body.
And begin to feel the palms of your hands.
You can feel your hands.
Notice if there's any sensation there.
You could also begin to imagine a soft glowing light.
And it can be any color that brings you a sense of comfort.
It could be something different than light.
Imagine this calm glow.
In the palms of your hands that begins to spread to your fingertips and your thumbs.
Begin to move your attention slowly up your arms.
Sensing your wrists.
Imagine this light moving through your forearms.
Elbow.
Upper arms.
Shoulders.
Both sides of your chest.
Moving down your front body.
Down the sides of your waist.
In this light.
And your awareness moves down to your hips.
Byes.
New.
Lower legs.
Ankle.
The soles of your feet.
And into all of your toes.
Hold this awareness here at the soles of your feet.
For a moment,
Imagining soft glowing light.
And this light offers your body a sense of comfort.
And begin to move your attention back up your legs.
Moving through your legs.
Eventually.
Coming back up to your hips.
And sense into your lower back.
Mid-bat.
Upper back.
Sense the back of your neck.
In the front of your throat.
Chen.
Tongue.
Ciao.
.
.
Sense your ears.
Back of your head.
The top of your head.
Temples.
Forehead.
Eyebrows both eyes.
And your nose.
Sense your breath moving in and out of your nose naturally.
Allow the breath to flow naturally.
And you can imagine.
This blade.
Moving with your breath.
And the light can grow a little brighter with your inhale.
And a little softer with your exhale.
And as you sense your breath moving through you.
Your breath can carry this light.
In with each breath.
Moving through your whole body.
And out with each breath.
And the light growing softer.
Each in-breath the light grows a little brighter,
Filling your whole body.
And each breath out.
The light becomes a little softer.
Tune into this natural rhythm.
As you imagine this light moving with each breath,
Filling your whole body.
Notice any thoughts floating by.
And allow your thoughts to be carried with your breath.
Allow them to come in and allow them come out.
Allow each thought to move and pass.
Allow each feeling and emotion.
To move and pass.
Begin to imagine each thought.
And each emotion like a cloud passing by in the sky.
At times.
A cloud may look white,
Fluffy,
Soft.
And it may pass slowly.
And at times you may see the sky covered in gray storm clouds.
And the storm comes down.
But always it continues to move and pass.
The light shines through.
Even sometimes there's a rainbow.
The true you.
Is the sky.
Is the earth.
Grounded as the storms pass.
Peaceful.
And calm.
Each feeling moves like a cloud.
Each thought moves.
Floats in and floats out.
And you continue.
To be present watching.
Seeking.
You are the sky.
You are the earth.
Grounded in peace.
Eventually the storm.
Calms.
Slows down.
You can let the images fade.
And you can let yourself find rest.
Find rest with a sense of trust.
That you are the sky.
You are the earth and each experience,
Each feeling.
Each thought is a passing cloud.
Allow yourself to become aware of your breath again.
You may imagine the light moving in,
Moving out.
Notice if quality of the light or the color has changed.
Sense into the support beneath your body.
Notice any smells.
Any tastes.
Notice any sounds.
If you feel ready,
You may open your eyes.
Notice the space around you.
Place a hand onto your chest,
Close to your heart.
And from here,
You may continue to rest.
Or move through your day.
Thank you for joining me for this practice today.
May peace be with you.
