Deep Yoga Nidra For Stress Relief At Work

Are you stressed at work right now? Maybe you just got off work and want to unwind and completely relax. Maybe just thinking about work makes you stressed and you need relief. Wherever you are in your stress levels this yoga nidra session will help.

Binaural beats are used in this yoga nidra session so best with headphones. Music by DJ Taz Rashid.

Transcript

This is a deeply relaxing practice of Yoga Nidra. So please find a comfortable position, Lying down on your back if possible. Your body should be straight, Your legs slightly apart, And your arms resting a little away from your sides, With your palms facing up or down, Or whatever feels most natural. Take a moment to adjust your position so you feel completely at ease. During this practice, Allow for as little movement as possible. Keep your eyes gently closed, Take a deep breath in, And exhale slowly. This is your time to completely let go. Yoga Nidra is not about effort or concentration. It's about surrendering to relaxation. Simply follow my voice without over-analyzing. If your mind does wander, That's okay. Just gently return to the sound of my voice and allow yourself to relax even deeper, Because you deserve to relax. So take a nice deep inhale, And exhale, Release your tension, Release your worry. For the practice of Yoga Nidra, We begin with the Sankalpa, Or a heartfelt intention. When your mind is relaxed, It is open to powerful suggestions. So think of a short, Positive statement in the present tense, Something meaningful for you. For example, I am calm and centered in every moment. Or I let go of what does not serve me. Or I am resilient, Confident, And at peace. So find a Sankalpa now, And repeat your Sankalpa silently to yourself three times with clarity, Feeling, And focus. Say your Sankalpa now, Three times. It's like planting a seed, A seed in fertile soil of your subconscious mind. Your Sankalpa is planted deep inside your subconscious mind. Now turn your attention inward. Become aware of stillness around you and within you. Silently repeat the word, Relax, Three times, Relax, Relax, Relax, Allowing your body to release any tension, Any worries. Now bring your attention to your breath. Feel the natural rhythm of your inhale and your exhale. With each breath, Imagine your tension melting away, Dissolving away, Fading away, Inhaling relaxation and exhaling release. Now, Let's deepen this state of relaxation with a gentle countdown. Not yet, But in just a moment, You'll imagine a staircase with ten steps going down. And with each step you take going down, You'll feel your body growing heavier, Your mind calmer, And your breath softer, Going deeper down in just a moment. Not yet, But in just a moment, You'll look down these ten steps, And with each step you'll sink ten times deeper, Ten times more relaxed, Because you deserve it, Yes you do. Ten, You deserve to relax. Now imagine yourself at the top of ten steps going down, Starting at ten, Going deeper with each step, Nine, Eight, Seven, Sinking further into relaxation, Six, Five, Four, Letting go completely, Floating down, Three, Two, And one, Relaxing more and more, Deeply relaxed, Settling all the way into relaxation. And as you feel so relaxed, Let's begin to journey through your body, Bringing awareness and relaxation to each part of your body. In just a moment, I'll name a body part, And you'll imagine golden light gently touching each body part I mention, Golden healing light. Now bring your attention to the top of your head, Feel the golden healing light warm soothe your scalp, Forehead, Smooth and calm, Eyes soft and heavy, As though resting on a soft pillow, Your jaw, Let it unclench and release, Releasing, Unclenching, Your jaw is so relaxed, Your throat, Feel the openness and ease of your throat, Shoulders, Imagine them sinking in to the surface beneath you, Releasing all your burdens, All your cares, Shoulders drop, The tension and awareness to your arms and hands, Feel the golden light traveling from your shoulders all the way to your fingertips, Chest, Your breath is steady and calm, Your heart is beating with ease, Your abdomen, Let it soften as you let go of all the tension stored there, Relax in your abdomen more and more, Hips and pelvis, Feel the sense of ease grounding, Thighs and knees, Relaxing deeply as though they're wrapped in a comforting blanket, Lower legs, Ankles and feet, Let the golden light flow down to your toes, Grounding you in complete relaxation, Now your entire body is enveloped in a cocoon of calm, A soothing wave of relaxation flowing from your head to toe, Your body feels so relaxed, So at ease, Surrendering, Feeling heavier and heavier, Heavier and heavier, So relaxed, Now as your body relaxes more, In just a moment, I'll guide you through a series of images, Just let these images appear in your mind easily and effortlessly, If you can't visualize, Simply sense or think about them, Now imagine a warm sunrise spreading light across the sky, A quiet forest with tall majestic trees, Waves gently rolling onto a sandy beach, A candle flickering softly in the darkness, A starry night with stars twinkling like diamonds, A peaceful garden with colorful flowers in full bloom, Birds soaring freely in the sky, A waterfall cascading into a serene pool below, A candle flickering softly in the darkness, Waves gently rolling onto a sandy beach, Birds soaring freely in the sky, A starry night with stars twinkling like diamonds, A peaceful garden with colorful flowers in bloom, A baby laughing, A waterfall cascading into a serene pool below, A warm sunrise spreading light across the sky, Waves gently rolling onto a sandy beach, A candle flickering softly in the darkness, A baby laughing, Birds soaring freely in the sky, A waterfall cascading into a serene pool below, Waves gently rolling onto a sandy beach, A cool mountain stream, A candle flickering, A starry night, A baby laughing, Birds soaring freely in the sky, A warm sunrise, A quiet forest, Waves gently rolling on a sandy beach, Allow these images to flow naturally, One blending into the next, A baby laughing, Birds soaring, A starry night, A cool mountain stream clear and refreshing, A quiet forest with tall majestic trees, Waves gently rolling onto a beach, A warm sunrise spreading light across the sky, Birds soaring freely in the sky, A waterfall cascading into a serene pool below, Allow the images to fade away and shift your awareness to your breath. In just a moment, You'll start to count your breathing. You'll count from 37 all the way down to zero. And if you lose track of the counting, Just start back at 37. So let's start now. Inhale, Belly rises 37. And exhale, Belly falls 37. Inhale, Belly rises 36. And exhale, Belly falls 36. Inhale, Belly rises 35. And exhale, Belly falls 35. Continue all the way down to zero. And if you lose track, Don't worry about it. Just start back at 37. Now release the counting. And it's time to come back to your awareness. It's time to gently bring your awareness back to the moment. So begin to feel the surface beneath you. Notice the sounds around you. And start to wiggle your fingers and toes. Wiggling the fingers and toes now. Awakening the body. And when you're ready, Take a deep breath in. And exhale fully. Slowly opening your eyes. And take a moment to notice how calm and refreshed you feel. And as we end this practice, Silently repeat your sankalpa, Your intention, Once more. This completes your practice of Yoga Nidra. Take this sense of calm with you into your day. Have a great day.