Hello and welcome to your short yoga nidya practice to rest well and beat anxiety.
If possible,
Kick your shoes off and put your feet up and cross your legs and arms.
Let yourself sink comfortably into your chair or the floor.
Begin using your breathing to create a relaxing experience.
Slowly breathe all the way in and all the way out.
Each time you breathe out,
Begin releasing any tightness or tenseness you may have.
This tightness may be in the form of physical tension,
Mental confusion or emotional distress.
Just let it all clear away each time you exhale,
Like clouds disappearing in the sky.
Now take your attention to your feet.
Take a nice big breath in and feel your feet softening and relaxing each time you breathe out,
Slowly and easily.
The next time you breathe in,
Let your awareness fill your legs.
And when slowly breathing out,
Allow your calves,
Knees and thighs to continue releasing and relaxing.
Letting go more and more each time you breathe out.
Wrap your awareness around your hips.
Breathe in deeply and feel them soften as you breathe out,
Sinking and settling down slowly and easily.
Float your attention to your back.
Breathe in and as you breathe out,
Feel the tension in your back dissolve,
Letting go more and more each time you breathe out.
Surround your shoulders with your awareness,
Like a comforting cloak.
Breathe in and feel them softening as you breathe out,
Releasing the tightness and soreness,
Soothing your shoulders with your slow and easy breathing.
Let this relaxed feeling begin to flow down around your shoulders,
Soothing your arms and hands with peace and quiet.
Become aware of the mouth.
Breathe in and unclench the teeth.
Let the lips part slightly.
And as you continue breathing gently and softly,
Let the nose and the cheeks smooth out.
Allow the eyes and the forehead to soften.
Imagine letting your pores open up and breathe,
Feeling yourself releasing and expanding.
As you relax deeper and deeper,
The peacefulness reminds you of a quiet,
Personal sanctuary,
An extremely comfortable and safe place where you feel surrounded with exactly what you need.
Bring it alive by using all your senses.
This is a place to feel protected and safe and understood.
Where you can spend some time getting to know the real you,
The person you were meant to be,
And feeling safe to be who you really are,
Fully capable of finding answers to your questions.
Treat yourself to some time to explore this special feeling in space.
And then allow your attention to come back to your breath,
Feeling more wholesome and real,
Feeling your energy improving with each breath.
Whenever you're ready,
Begin to stretch your body,
Wiggle your fingers and toes,
Opening your eyes,
Feeling refreshed and renewed.
Namaste.
