Namaste.
My name is Sarah DeBloch and I am so glad you have time to practice this yoga nidra focused on overcoming overwhelm as this is so prevalent in our world and limits us from expressing the most creative and highest versions of ourselves.
Begin by 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.
You can always come on to your side if you need or another position if lying down is not accessible today.
Allow your arms to extend down by your sides,
Palms facing up.
Closing your eyes allow your body to settle into the support beneath you.
Scan the body once again noticing if there are any adjustments you need to make to be completely comfortable before we begin.
Once you are settled,
Take a few deep breaths.
Inhaling deeply through the nose and exhaling slowly through the mouth.
Let go of any tension or stress with each exhale.
Begin by setting an intention or sankalpa,
A heartfelt resolution for your practice in the present tense.
This can be a simple positive statement such as I am at peace or I release overwhelm.
Repeat your sankalpa to yourself three times.
Now bring your awareness to the point between your eyebrows.
Sense the space the center of your eyebrows occupies.
At each point that follows,
Allow your awareness to rest at that point.
There is no way you can do this incorrect.
There is no way you can do this incorrect.
Just simply allow your awareness to sweep over each point.
Be effortless.
Center of the throat.
Right shoulder.
Right elbow.
Right wrist.
Right pinky.
Right pinky finger.
Right ring finger.
Right middle finger.
Right index finger.
Right thumb.
Right wrist.
Right elbow.
Right shoulder.
Center of the throat.
Left shoulder.
Left elbow.
Left wrist.
Left pinky finger.
Left ring finger.
Left middle finger.
Left index finger.
Left thumb.
Thumb.
Be effortless.
Left wrist.
Left elbow.
Left shoulder.
Center of the throat.
Center of the chest.
Right side of the chest.
Left side of the chest.
Heart center.
Navel center.
Pelvic floor.
Right hip.
Right thigh.
Right knee.
Right ankle.
Right knee.
Right little toe.
Right fourth toe.
Right third toe.
Right second toe.
Right big toe.
Right ankle.
Right knee.
Right thigh.
Left little toe.
Right hip.
Pelvic floor.
Left hip.
Left thigh.
Left knee.
Left ankle.
Left little toe.
Left fourth toe.
Left third toe.
Left second toe.
Left big toe.
Left ankle.
Left knee.
Left thigh.
Left hip.
Pelvic floor.
Navel center.
Be effortless.
Center of the chest.
Right side of the chest.
Left side of the chest.
Heart center.
Center of the throat.
Nostrils.
Inner corners of the eyes.
Third eye center.
Third eye center.
Now bring your awareness back to your breath.
Begin to deepen your breath.
Inhale deeply through your nose for a count of four.
One,
Two,
Three,
Four.
Retain for a count of four.
Two,
Three,
Four.
And exhaling slowly through your mouth for a count of six.
Two,
Three,
Four,
Five,
Six.
Inhale.
One,
Two,
Three,
Four.
Retain.
One,
Two,
Three,
Four.
Exhaling.
One,
Two,
Three,
Four,
Five,
Six.
If at any time in the exhale you need a little more air,
Take a little sip in and continue the exhale.
Repeat this breathing.
Focusing on the sensation of the breath entering and leaving your body.
Feel the breath as a wave washing away any tension or stress.
Now keeping the same rhythm,
Block your right nostril with your thumb.
Inhale through your left nostril for a count of four.
Block your left nostril with your ring finger.
Open your right nostril and exhale for a count of six.
Inhale through your right nostril for a count of four.
One,
Two,
Three,
Four.
And exhale through your left nostril for a count of six.
One,
Two,
Three,
Four,
Five,
Six.
Inhale right.
One,
Two,
Three,
Four.
Exhaling left.
One,
Two,
Three,
Four,
Five,
Six.
Continue this pattern for several breaths.
Allow your breath to return to its natural rhythm.
Notice if your body feels more relaxed and at ease.
Now bring your awareness back to the space between your eyebrows,
The screen of your forehead.
Imagine the space as a clear blank canvas.
On this screen,
Visualize a calm,
Peaceful place.
It could be a beach,
A forest,
A mountain,
Or any place where you feel completely relaxed and safe.
See yourself in this place as vividly as possible,
Feeling the gentle breeze,
Hearing the soothing sounds of nature.
Imagine every detail,
Immersing yourself in it.
Now visualize a soft,
Golden light enveloping you.
This light represents peace and healing.
Allow it to wash over you,
Dissolving any feelings of overwhelm.
Feel this golden light moving from the crown of your head,
Down to your torso,
Down the legs,
All the way to your toes,
Fully enveloping you,
Dissolving any feelings of overwhelm.
As the light surrounds you,
Repeat silently to yourself,
I am calm.
I am peaceful.
I am calm.
I am peaceful.
I am at peace.
I release all overwhelm.
I am calm.
I am at peace.
I release all overwhelm.
I am calm.
I am at peace.
I release all overwhelm.
Stay with this visualization for several minutes,
Soaking in the feelings of calm and peace.
Gently releasing this image,
Bring your awareness back to your body.
Feel the support of the ground beneath you,
Noticing the points of contact between your body and the surface you are lying on.
When you are ready,
Gently wiggle your fingers and toes,
Slowly bringing movement back into your body.
Take this as slowly as you desire,
Beginning to rotate your wrists and ankles when ready.
Take a deep inhale in,
Stretching your arms above your head and extending your legs long,
Giving your body a gentle,
Full body stretch,
From the fingers to the toes.
Exhaling,
Draw the knees in and give them a hug.
You can rock gently.
Take a deep inhale in,
Exhaling,
Draw the knees in and give them a hug.
You can rock gently side to side.
Mindfully roll to your right,
Taking a few breaths there.
And when you're ready,
Slowly coming up to a seated position.
Place your hands at your heart center.
Bow your head slightly.
Take a moment to thank yourself for this time of self-care and relaxation.
Notice any shift that you have created.
And in your own time,
Coming back into your space.
Thank you for joining me on this yoga nidra.
And taking time out of your day to release overwhelm and find more calm and peace.
Namaste.
