Yoga Nidra For Anxiety And Stress Relief!

In this deeply calming Yoga Nidra practice, you’ll be guided through gentle body awareness, breath focus, and a vivid nature-inspired visualization to release anxiety and stress. By journeying into a serene forest, you’ll connect with the soothing energy of nature, grounding yourself and finding inner stillness. This session encourages deep relaxation, helping you let go of tension while cultivating peace and tranquility from within. Ideal for anyone looking to quiet the mind, relieve stress, and feel supported in a safe, nurturing space. No prior experience needed—just come as you are and allow yourself to rest.

Transcript

Namaste and welcome.

My name is Sarah DeBloch and I am so glad we get to spend this time together to practice this yoga nidra,

A journey of deep relaxation to help ease anxiety and stress.

Anxiety and stress are so prevalent in our world and limit us from feeling vibrant and cherishing each moment.

My hope is you will use this time to reconnect to yourself and the small joys of each moment in life.

To begin,

Start finding your yoga nidra nest in a comfortable position lying on your back.

Use a bolster or pillows underneath your knees to support your legs and place a blanket or pillow underneath your head for support.

I find support for the head very helpful in being able to relax.

Allow arms to extend down by your sides,

Palms facing up,

A receptive mudra.

Closing your eyes,

Allow your body to settle into the support beneath you.

Take a few deep cleansing breaths,

Inhaling deep through the nose and exhaling deep through the mouth.

Take a few cleansing breaths,

Inhaling deeply through the nose and exhaling slowly through the mouth,

Releasing any tension or stress with each exhale.

This practice is designed to gently guide you into a place of calm,

Peace,

And stillness.

Simply allow yourself to relax and be present.

There's no need to strive or do anything,

Just follow my voice and let your body and mind unwind.

Take a moment to adjust again your body and nidra nest ensuring you are completely comfortable.

Once you are fully settled,

Begin to soften your breath,

Breathing in and out through the nose,

Close your eyes,

And allow the outside world to gently fade away.

Now,

Bring to mind an intention for this practice.

It should be something simple and in present tense,

Such as,

I am at peace or I am calm and centered.

Repeat your intention silently to yourself three times.

This intention will serve as your guiding light,

Gently supporting you as you move through the practice.

We will now begin a journey of awareness through the body.

As I guide you through each part,

Simply notice any sensations without judgment or attachment.

Allow yourself to rest in stillness as you bring your attention to each area.

You cannot do this wrong.

Simply allow your experience,

However it shows up for you.

Bring your attention to the pit of the throat,

Right shoulder,

Right elbow,

Right wrist,

Right pinky finger,

Right ring finger,

Right middle finger,

Right index finger,

Right thumb,

Effortless,

Effortless,

Right wrist,

Right elbow,

Right shoulder,

Pit of the throat,

Effortless,

Left shoulder joint,

Left elbow,

Left shoulder,

Left elbow,

Left wrist,

Left pinky,

Left ring finger,

Left middle finger,

Left index finger,

Left thumb,

Effortless,

Left wrist,

Left elbow,

Left shoulder,

Pit of the throat,

Center of the chest,

Right side of the chest,

Left side of the chest,

Center of the chest,

Navel center,

Pelvic center,

Effortless,

Right hip,

Right knee,

Middle of the right calf,

Right ankle,

Right little toe,

Right fourth toe,

Right third toe,

Right second toe,

Right big toe,

Effortless,

Completely effortless,

Right ankle,

Middle of the right calf,

Right knee,

Right hip,

Pelvic center,

Left hip,

Left knee,

Middle of the left calf,

Left ankle,

Left little toe,

Left fourth toe,

Left third toe,

Left second toe,

Left big toe,

Effortless,

Left ankle,

Left ankle,

Middle of the left calf,

Left knee,

Left hip joint,

Pelvic center,

Navel center,

Center of the chest,

Right side of the chest,

Left side of the chest,

Center of the chest,

Base of the throat,

Third eye center,

Third eye center.

Now,

Gently shift your awareness to your breath.

Simply notice the rise and fall of your belly with each inhale and exhale.

There is no need to change the breath,

Just observe it as it naturally flows.

As you inhale,

Imagine drawing in calmness and peace.

As you exhale,

Imagine releasing tension,

Stress,

And anxiety.

Each breath invites ease and each exhale lets go of what no longer serves you.

Inhale,

Drawing in calmness and peace.

Exhale,

Imagining releasing tension,

Stress,

And anxiety.

Slowly begin to deepen your breath,

Feeling your belly expand as you inhale and soften as you exhale.

Stay with the rhythm of your breath,

Gently anchoring your awareness here.

Now begin counting your breaths backwards from 10 to 1.

As you inhale,

Silently count 10,

And as you exhale,

Silently count 10.

On your next inhale,

Count 9,

And on the exhale,

Count 9,

And so on,

All the way down to 1.

If your mind wanders,

Simply bring it back to the breath and start again from 10.

Let the breath be your anchor,

Helping you stay present and centered.

Inhale 10.

Exhale 10.

Inhale 9.

Exhale 9.

If distractions arise,

Begin again at 10.

Letting go of counting the breath,

Let's now invite a visualization to bring about a greater sense of peace and calm.

Imagine yourself standing at the edge of a serene forest.

The air around you is fresh and crisp,

Filled with a soft,

Earthy scent of pine and moss.

You can hear the gentle rustling of the leaves as a light breeze moves through the branches above,

Like nature's own whisper,

Calming and soothing.

In the distance,

Birds sing,

Their melodies mingling with the soft hum of the forest.

As you stand here,

Take a deep breath in,

Feeling the cool,

Clean air fill your lungs.

With each exhale,

Feel the weight of any tension begin to melt away.

The ground beneath you is soft,

And as you gaze around,

You notice how the sunlight filters through the trees,

Casting golden beams of light that dance on the forest floor.

Each ray of light feels warm and comforting,

Wrapping you in a cocoon of peace.

With each breath,

You feel more connected to the earth,

As though the forest is gently holding you in its embrace,

Offering its calm energy to support and nourish you.

Now imagine yourself taking a slow,

Mindful step into a peaceful path that leads deeper into the forest.

The earth beneath your feet is soft and cool,

Cushioned by fallen leaves and the gentle embrace of the moss.

With each step,

You feel ground supporting you,

Grounding you with every contact.

You walk slowly and deliberately,

Taking in the beauty around you.

The trees rise tall on either side,

Their branches creating a natural canopy that shades you from the sun,

While still allowing the light to filter in between the leaves in a soft,

Dappled pattern.

As you continue along the path,

The sounds of the forest become more soothing.

The gentle creak of the trees swaying,

The distant trickle of a stream,

The occasional chirp of a bird flying overhead.

Every sound seems to calm your mind,

Pulling you deeper into relaxation.

You feel safe,

Guided by the rhythm of the forest,

With no sense of urgency,

Just the gentle flow of nature all around you.

Up ahead,

You begin to notice a soft glow of light as the trees part to reveal a tranquil clearing.

As you step into this space,

You feel an overwhelming sense of peace wash over you.

The air feels even lighter here,

With a soft scent of wildflowers carried on the breeze.

In the center of the clearing,

A beautiful crystal clear lake reflects the sky above like a perfect mirror.

The water is still,

Undisturbed,

As if time itself has paused to offer you this serene moment.

Find a spot by the edge of the lake where a soft patch of grass invites you to sit.

As you lower yourself down,

Feel the earth beneath you,

Solid and unwavering,

Holding you in its care.

The grass is soft against your skin,

And the warmth of the sun,

Filtered through the trees,

Caresses your face and arms in a gentle embrace.

Close your eyes for a moment,

Tuning into the quiet around you,

Feeling completely safe and supported in this space.

With each breath in,

Imagine drawing in the peaceful energy of the lake and the forest.

As you breathe out,

Feel any lingering stress or anxiety flow out of you,

Dissolving into the air like mist rising off the water.

Picture the stillness of the lake as a reflection of the stillness within you,

A deep reservoir of calm that you can always access.

As the surface of the water remains undisturbed,

So too can your mind rest in the state of deep peace.

You watch as the sun moves gently across the sky,

Its light reflecting on the water in a golden shimmer.

The sky begins to turn a soft pink,

And the colors of the setting sun mirror your own inner calm.

Notice how the light dances on the water's surface,

Creating ripples of light that move toward you,

Bringing a sense of warmth and tranquility.

Imagine these ripples of light gently washing over you,

As if the lake itself is offering you its healing energy.

As you sit by the water receiving this healing energy,

Imagine roots gently growing from your body into the earth,

Grounding you even more deeply into this moment.

These roots connect you to the strength and stability of the earth,

Reminding you that you are always supported,

Always held.

The energy of the forest and the stillness of the lake infuse your being with calm,

And you feel a deep sense of connection to the world around you.

Take a moment to listen to the quiet of the forest,

The gentle lapping of the water against the shore.

Imagine the entire scene wrapping around you like a soft,

Protective blanket,

Insulating you from the outside world.

You are safe,

Calm,

And completely at ease.

As you continue to breathe in the serenity of this place,

Notice how light and peaceful your body feels.

Every muscle has relaxed,

Every bit of tension has melted away.

Your mind is as still as the water before you,

Clear,

Calm,

And free of any distractions.

Take a few moments to simply be here,

Fully present in this peaceful sanctuary,

Allowing yourself to rest in the deep,

Soothing calm of the lake in the forest.

Now slowly begin to bring your awareness back to your physical body,

Knowing that this calm and peace is always available to you.

The forest,

The lake,

And the stillness will remain with you,

Always within reach.

Begin to notice the gentle rise and fall of your breath.

Notice the points where your body is making contact with the earth.

Before you fully awaken,

Silently repeat your intention,

Irsankalpa,

Three times.

Allow this intention to integrate fully into your being.

Then begin to wiggle your fingers and toes,

Gently awakening your body.

If it feels good,

You can stretch,

Arms overhead,

Taking a full body stretch,

Every muscle in your body stretching.

Take a deep breath in and side out.

When you're ready,

Slowly roll to one side,

Taking a moment to rest here.

Feel the calm and peace that this practice has brought you.

When you're ready,

Press yourself up to a seated position,

Keeping your eyes closed,

And bring your hands to your heart center.

Take a moment to honor yourself for this practice,

For giving yourself the gift of relaxation and peace.

Now allow your awareness to be brought back to your physical body,

For giving yourself the gift of relaxation and peace.

Take a deep breath in and exhale fully.

Only when you feel ready,

Gently open your eyes and return to the present moment,

Carrying this sense of calm with you as you go about your day.