Yoga Nidra For Anxiety Relief

Yoga Nidra (yogic sleep) is a guided meditation practise designed to completely relax the body in a way that results in endless benefits for body mind and spirit.

A regular practise helps to remedy symptoms of anxiety by guiding the mind into a deeply relaxed state, reducing overactivity in the nervous system and promoting emotional balance. This practice encourages mindfulness and detachment from stress-inducing thoughts, fostering a sense of inner calm and resilience.

Transcript

Hello, I am Gabriella and this is a short yoga nidra meditation for anxiety. During the pandemic I was suffering from acute anxiety which was leaving me paralysed in fear. I went on a journey to discover tools that would help me as traditional meditation was actually making my symptoms worse. Yoga nidra was a tool that helped me find a sense of balance and safety within my body which is often the part of us that is most impacted by anxiety when the mind is stuck in a loop of future catastrophes and fear-based thinking. I'd like you to come to a lying down position whether on your bed or on a yoga mat on the floor. I recommend using a blanket as your temperature can drop during meditation. If you are using your bed I invite you to set the intention to remain completely awake and aware throughout the practice. This will help prevent you from falling into sleep. If you do fall into sleep it's absolutely okay, That might be what your body needs at this time. Try not to judge yourself. Yoga nidra is a wonderful tool for transitioning from our sympathetic nervous system which is our fight and flight system, The system that is very present when we're awake to our parasympathetic nervous system which is our rest and digest system. If you're comfortable in a lying position I recommend lying in shavasana pose which if you're unfamiliar to yoga is where your legs are apart, Feet facing up to the ceiling, Hands either side of the body with palms facing up. So no limbs and appendages are touching one another. I'd like you to become aware of the weight of your body on the floor or the surface that you lie on. Becoming aware of the force of gravity pulling you down into the earth. Like the earth is giving you a big hug, Safe and protected by this earth-loving energy. I'd like you to bring your focus of attention to your breath. When we are anxious our breath can become really shallow, So I'd like us to drop into an elongated exhale to allow our body to get the signal that all is well, That all is safe because it truly is. Inviting you to inhale for the count of four through the nose and exhale for the count of eight through the mouth. Inhaling for the count of four, Exhaling for the count of eight. And repeating this for a minute or so. Inhaling for the count of four, Exhaling for the count of eight. Inhaling for the count of four, Exhaling for the count of eight. While you're breathing I invite you to silently say to yourself, You are safe. You are safe. As if you're talking to your body. You are safe. You are safe. You are safe. You are safe. The mind tends to only operate in two timelines, The past and the future. Anxiety very much lives in the future timeline. Imagining events that have not yet happened, Catastrophizing, Thinking of worst case scenarios, This is all the power of the mind in its future timeline phase. Through meditation practices we bring our mind back to the present moment, Where often things are usually fine. The breath is a powerful tool for this practice. You can come back to this breath exercise anytime you feel anxious. Breathing in for the count of four, Breathing out for the count of eight, And reminding yourself you are safe. In this moment you are safe. You are safe. I'm releasing the breath. I'd like you to come back to the awareness of the body. Bringing your awareness to both palms of the hands, Both back of the hands, All five fingers on both hands, Both wrists, Both forearms, Both elbows, Both upper arms, Both armpits, Both shoulder blades, A whole entire arms, Both arms, Both arms remaining aware and relaxed. Bringing your attention to the back of your neck, Both shoulder blades, Your spinal cord, Your upper back, Your mid back, Your lower back, A whole entire back, The whole entire back, The whole entire back becoming aware and relaxed. Bringing your attention to the front of your neck, To both collarbones, Both chests, Both ribcages, The whole torso, Your abdomen, Both hips, Your pelvis, Your genitals, The whole front side of the body, The whole front side, The whole front side becoming aware and relaxed. Both thighs, Both knees, Both shins, Both calf muscles, Both ankles, Both heels, Both soles of the feet, Both top of the feet, Both sets of five toes, The whole entire feet, The whole entire legs, The whole entire legs, The whole entire legs becoming aware and relaxed. Top of the head, Back of the head, The sides of the head, Both ears, Forehead, Both temples, Both eyebrows, Both eyes, Bridge of nose, Right nostril, Left nostril, Both cheeks, Top lip, Bottom lip, Right side of jaw, Left side of jaw, Chin, Tongue, Roof of mouth, Back of throat, The whole entire head, The whole entire head, The whole entire head becoming aware and relaxed. The whole entire body, The whole entire body, The whole entire body becoming aware and relaxed. I'd like you to imagine that your body is becoming as light as a feather. You're feeling this lightness wash through your whole body now, As if you could float away, Allowing the sense of lightness to wash through your whole body now, Becoming aware of being as light as a feather. Now I'd like you to imagine your body is becoming heavy like a stone, Feeling the weight of your bones and muscles sink down into the earth, Becoming aware of the force of gravity pulling you down, Safe and protected in this loving earth energy. Feeling the weight of your body now, This heaviness wash over you, And now I'd like you to imagine that you are feeling anxious, Becoming aware of what anxiety feels like in your body, Imagining your body is feeling anxious now. Now becoming aware of feeling calm, Allowing the sense of calm and safety to wash over you, Allowing the sense of calm to wash through your whole body now, Becoming aware of where calm lives in your body, Allowing the sense of calm to wash through your whole body now. I'm releasing the visualization, We're going to count down together, Starting at the number 11 and counting down to zero. You will count down silently to yourself. I will give you an example before we begin. Inhaling 11, Exhaling 11, Inhaling 10, Exhaling 10, Inhaling 9, Exhaling 9. If you finish before my counts, Start from the beginning again. If you fall asleep before you finish, Start from the beginning again. Inhaling 11, Exhaling 11, Inhaling 10, Exhaling 10, And so on. I'm releasing the counting. Now I invite you to just simply lie there in a state of calm, And I will slowly close the practice. Namaste.