Facing Fear Yoga Nidra

This guided yoga Nidra practice will help you to calm the nervous system and deal with uncomfortable feelings and emotions like anxiety and fear. Make yourself comfortable, make sure you won't be disturbed for the next 20 minutes and enjoy a break for yourself.

Transcript

Facing fear.

Welcome to this Yoga Nidra meditation that will guide you and assist you in calming your nervous system and calming your mind and your body and help you to come back to yourself.

So lie down on your back with your feet hip wide apart,

Your arms along the body,

Palms facing up.

Maybe turn your head from side to side and make sure you're completely comfortable and warm enough and that you won't be disturbed for the next 20 minutes or so.

Feel your body and the body parts that touch the ground beneath you and maybe place your right hand on your belly and take deep breaths all the way into the abdomen.

And feel your hand rising on the inhale and going back on the exhale.

Take three more breaths like this.

And remember this is your safe space to relax and recharge.

And during this practice of Yoga Nidra you will gradually relax your body and mind while resting aware and awake.

This is your opportunity to come back to yourself and release any tension and emotion,

The fear,

Anything that doesn't serve you anymore.

Anything you keep storing in your body.

So now become still for the whole duration for this practice and really allow yourself to surrender and release as you follow my guidance.

And there's no right or wrong way to do this.

Just listen without trying too hard and just feel your body and listen.

Mentally remind yourself I will remain still and awake.

And now bring your awareness to your right thumb,

The second finger,

Third finger,

Fourth finger,

Little finger.

Feel your right hand and now the forearm,

The upper arm and the right shoulder.

Feel your armpit and the right chest,

The waist,

Hip and the right thigh.

Knee,

Calf muscle,

Your right foot,

The sole of the right foot,

The right big toe,

The second toe,

Third toe,

Fourth toe and the little toe.

Now feel your whole right side of your body.

Concentrate on the whole right side.

Feel your body.

Just observe it without judging anything.

And now bring your awareness to your left thumb,

The second finger,

Third finger,

Fourth finger and the little finger.

Feel your whole left hand,

Lower arm,

The upper arm,

The left shoulder,

Armpit,

The left chest,

Waist,

The hip,

The left thigh.

Your knee,

Calf muscle and the ankle,

Your left foot and the sole of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe.

And the little toe,

The whole left foot and now the whole left side of your body.

Bring your awareness to the whole left side of your body.

Observe without judging.

And now bring your awareness to the crown of your head,

The forehead,

The right eye,

The left eye,

The right nostril.

And stay here for a moment and concentrate on the right nostril.

Focus on the air streaming into your right nostril and streaming out of your right nostril.

Just focus on your right nostril.

And now the left nostril.

Focus on the left nostril.

Feel the air streaming into your left nostril and streaming out through your left nostril.

And now both nostrils.

Feel the air streaming in through both nostrils and out through both nostrils.

Moving on to your upper lip and lower lip.

And now notice where your lips touch.

Feel your upper teeth and gums.

And feel your lower teeth and gums.

Feel your tongue and the space in your mouth.

Feel your chest.

And feel as you inhale,

Feel your chest expanding and your heart opening.

With every inhale,

Your chest opens a little more.

Remember you are safe.

This is your safe space to open up and receive.

With every inhale,

Imagine breathing in through your heart and exhale anything that doesn't serve you anymore.

Breathe in connection,

Love and safety.

And exhale any feelings and emotions or thoughts that do not serve you anymore.

Feel your chest fill up with love and trust and safety.

And feel this expand all through your body into your abdomen.

And the legs all the way into your feet and toes,

Your arms and fingers.

Breathe this trust all the way through your body.

You are safe.

And now that you've established this sense of safety within your body,

Invite this feeling or this thought that bothers you into your body.

Invite the feeling of fear and the situation that comes with it.

Without judging it,

Just invite it in and observe what it feels like.

Observe where exactly in your body you feel it.

And observe what it does with you without attaching to it and making up more stories.

And now go back to your feelings of safety and love.

The feeling that you've established before.

You can even come up with a safe space or your favorite place on this earth.

Something where you feel really grounded and loved and safe.

If this helps you to establish this feeling within your body.

Really embrace this feeling.

And when you're ready,

Come back to the feeling of fear.

The feeling that bothers you.

Invite it back in without getting overwhelmed with it.

Once it gets too much,

Go back to your safe space.

But if you can,

Invite it in and continue to observe it.

Just like a wave passing on the ocean.

Observe this feeling of fear.

And let it pass.

And go back to your safe space.

Realize by switching between one and the other that the fear is not you.

You are not scared.

You have some fears.

You are safe and loved at any time.

It's just a passing thought and emotion that will make you feel scared.

But it's not you.

Remember,

You are safe.

And slowly deepen your breath.

And consciously breathe all the way into your feet and into your fingertips.

Spreading new oxygen and new energy all the way through your body.

Imagine inhaling hope and anything that feels good to you right now.

That supports you in being yourself,

Feeling grounded and safe.

Breathe that in and spread it all the way through your body.

And slowly,

Slowly bring your awareness back into your body.

Concentrate on your feet and hands.

And slowly start to move your feet and hands.

And start to move your whole body.

Stretch it in any way that feels good to you.

And still keeping your eyes closed,

Make your way into a seated position.

And start to rub your palms together,

Creating some heat between your hands.

And gently place them over your eyes.

And feel the heat over your eyes.

Once again,

Remember that you are safe.

It is safe to be in your body.

And it is safe to go on and continue with your day.

And when you're ready,

You can open your eyes and go on with your day.

This practice is over and I wish you a very pleasant day.

And remember that whenever the fear comes back,

You can always come back to this practice.

Or if you can't,

Come back to your breath,

Focus on your breathing.

And remember that you are not the fear.

It will pass.

Thank you for listening.

Reviews

Great practice, thank you

Great yoga nidra, helps to create separation between feelings/thoughts to encourage the understanding that we are not those things and we can control our nervous system.

Thank you with my whole heart. This regulated my nervous system. 💜

Great! Thank you!

I love this yoga nidra. Svenja has a very gentle, calming voice. The pace is quite brisk but not rushed. And I really needed to the message about fear not being who I am, but rather something I feel from time to time. Thank you so much 🙏🏻