Namaste.
My name is Julie and this is the Yoga of Calm.
This is a short yoga nidra session to recover from an anxiety attack.
Lie down or sit somewhere comfortable.
Let your arms and legs relax.
Close your eyes or keep them softly open.
Take a deep breath in and exhale slowly through your mouth.
Again,
Take a deep breath in and exhale slowly through your mouth.
Feel your body settle into the surface beneath you.
There's nowhere to go and nothing to do.
This is your time to rest and recover.
Bring to mind a simple intention such as I am safe or I am calm.
Let this thought guide you.
If your mind wanders,
Gently return to your intention.
We'll now go through a rotation of consciousness moving through the body.
Focus on each point as I name it and let that part relax.
Start with the right hand thumb.
Move to your index finger,
Middle finger,
Ring finger,
And little finger.
Notice your palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
And shoulder.
Bring your awareness to your right side,
Your ribs,
Waist,
And hip.
Now feel your right thigh,
Knee,
Shin,
And calf.
Notice your ankle,
Heel,
Sole of the foot,
Top of the foot,
And all five toes.
Shift to your left hand thumb.
Move to the index finger,
Middle finger,
Ring finger,
And little finger.
Feel your palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
And shoulder.
Focus on your left side,
Your ribs,
Waist,
And hip.
Notice your left thigh,
Knee,
Shin,
And calf.
Move to your ankle,
Heel,
Sole of the foot,
Top of the foot,
And all five toes.
Now notice the back of your body.
Feel the back of your head,
Neck,
Shoulders,
And spine.
Bring your focus to your lower back,
Hips,
And the backs of the legs.
Shift to the front of your body.
Feel the crown of your head,
Forehead,
And the back of your head.
And eyes.
Soften your cheeks,
Jaw,
And throat.
Notice your chest and abdomen,
Letting them relax completely.
Feel your whole body.
Let it rest fully,
Heavy,
And relaxed.
Let's cultivate calm.
Bring your attention to your breath.
Let it flow naturally.
Notice the air as it comes in cool and leaves warm.
Begin to count your breaths.
Inhaling one,
Exhaling two.
Count up to ten.
If you lose count,
It's okay.
Just return to the breath.
Inhaling one,
Exhaling two.
With each inhale,
Imagine calm filling your body.
With each exhale,
Letting go of tension.
Continue at your own rhythm,
And we'll meet back in a few moments.
Let's now visualize safety and comfort.
Picture yourself in a safe and peaceful place.
This could be a forest,
A beach,
Or a cozy room.
Feel the warmth and comfort of this place.
Notice the sights,
The sounds,
And the scents around you.
Know that you can return here anytime.
Simply close your eyes and take a deep breath.
Slowly bring your awareness back to your body.
Feel the surface beneath you.
Notice the weight of your body resting fully.
Take a deep breath in and exhale softly.
Wiggle your fingers and toes.
Notice how you feel.
When you're ready,
Open your eyes.
You are safe,
Calm,
And grounded.
Carry the sense of peace with you.
Thank you for taking the time to take care of yourself.
Namaste.
