YOGA NIDRA FOR ANXIETY
By Lauren @theyoganidragirl.com
PREPARE
Welcome to the practice of yoga Nidra
This is a state of consciousness between waking and sleeping. Try not to sleep. Get yourself comfortable and adjust your body and clothing so you can remain still throughout the practice. You will be taken to a deep place of relaxation. Take your arms out from the body, palms up, ensure your arms are are not touching your body, move your legs apart,laying flat on your backs ensure no props are touching you. This helps create a deeper relaxation.
Take a deep breath in through your nose and out through your mouth and release all tension. Inhale (pause), exhale (pause). Take another deeper breath in through your nose, calm, clean air (pause) and exhale, releasing all tensions. Softening your neck and jaw. Relax the arms (pause), hands (pause), fingers. Release all tension from the body as you start to relax. Bring your awareness into the breath. Notice the inhale, notice the exhale. No effort, just observing and watching the breath.
SANKALPA
It is time to set a sankalpa or intention for this practice. You might like to think of it as your hearts desire or longing. It could be a positive statement in the presence tense as if it is already true. For example ‘ I am calm and happy’, I digest life with ease’, ‘I am healthy and strong in all my joints’ I am healed and full of good health’. What ever you choose, mentally repeat the words to yourself three times with feeling and belief that it is already true.
ROTATION OF CONSIOUSNESS
The practice begins with a rotation of consiousness, I will say a body part and you can mentally repeat this to yourself while at the same time bringing your awareness to that body part without moving it.
We start with the right hand. Right hand thumb, first finger, second finger, third finger, fourth finger. Palm of the hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit, waist, right hip, right thigh, knee, calf, ankle, top of the right foot, big toe, second toe, third toe, fourth toe, fifth toe, sole of the right foot.
Left hand. Left hand thumb, first finger, second finger, third finger, fourth finger. Palm of the hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit, waist, left hip, left thigh, knee, calf, ankle, top of the left foot, big toe, second toe, third toe, fourth toe, fifth toe, sole of the left foot.
Now go to the front of the body. The forehead, right eyebrow, left eyebrow, middle of the eyebrows, right eye, left eye, nose, right cheek, left cheek, upper lip, Lower lip, both lips together, chin, jaw, throat. Right collar bone, left collar bone, right ribs, left ribs, upper abdomen, middle abdomen, lower abdomen, pelvis.
Now go to the back of the body. Back of the head, neck. Top of the spine. Right shoulder blade, left shoulder blade, middle of the spine, base of the spine, right buttock, left buttock. The whole right leg, the whole left leg, the whole right arm, the whole left arm, the whole front, the whole back, the whole body, the whole body, the whole body.
(Long pause)
BREATHING
Bring your awareness to your breath again. (Pause) Try not to sleep.
Notice the air flowing in and out through your nose. Keeping the breath fluid, no effort begin to count down with the breath. Starting with Inhale 27 and exhale 27 , inhale 26 exhale 26 and so on. If you make a mistake go back to 27 and start again.
(Long Pause)
VISULISATION
Imagine yourself on a serene beach, the sand soft and warm beneath your feet. You’re sitting comfortably in a reclining chair, feeling completely relaxed as the gentle waves create a soothing rhythm in the background. The sun is beginning its descent, casting a golden glow over the horizon.
As you close your eyes, you start to visualize walking along the shore. Each step you take sinks slightly into the sand, leaving gentle imprints behind you. The air is filled with the scent of salt and the distant calls of seagulls.
You decide to get up from your chair and stroll towards the water’s edge. The cool, refreshing touch of the ocean greets your toes as you approach. There, just beneath the surface, you spot a graceful stingray gliding effortlessly through the clear water. Its movements are smooth and mesmerizing, reminding you of the beauty and tranquility of nature.
Captivated by this sight, you decide to settle back down onto the soft sand, allowing yourself to fully immerse in the peaceful ambiance around you. You start to drift into a deeper state of relaxation, feeling as if you’re merging with the gentle lapping of the waves and the gentle caress of the evening breeze.
Just as you are about to slip into a profound state of tranquility, you are suddenly awakened by the loud squawk of a pelican nearby. Its unexpected noise startles you momentarily, bringing you back to the awareness of your physical surroundings.
However, instead of feeling jolted or disrupted, you find yourself smiling at the comical interruption. You realize that even in moments of stillness, the world around you continues to move and change, each sound and sensation adding to the richness of your experience.
As the sun dips lower on the horizon, painting the sky with hues of orange, pink, and purple, a deep sense of peace settles within you. You are grateful for this moment of quiet introspection and connection with nature, knowing that you can carry this sense of calm with you into whatever comes next.
With a contented sigh, you slowly open your eyes, bringing the visualization to a gentle close. The memory of the beach, the stingray, and the pelican stays with you, a reminder of the beauty and serenity that lies within and around you.
SANKALPA
Become aware of your breath again. Notice the slow calm steady inhale and your long easy exhale. (Pause). It is time to repeat your SANKALPA or intention from the start of the practice. Repeat this again mentally three times to yourself with the same feeling and intention. (Long Pause). The practice of yoga nidra is now over. Bring your awareness back to the breath and without moving feel the air flow in through the nose and out through the nose. Notice the rise and fall of the chest in each breath.
RETURN
Awareness of breath, inhale (pause) exhale (pause).
Feel the body on the floor, the points at which it meets the floor. The head and the floor, the shoulders and the floor, the back and the floor, the elbows and the floor (pause), the buttocks and the floor, the thighs and the floor, the calves and the floor, the heels and the floor. The whole body is lying on the floor. Visualise the body lying on the floor, visualise the room, the four walls of the room, the ceiling, the floor. Your body is lying on the floor completely relaxed. (Pause). Bring your awareness to your toes, without moving them. (Pause) Now start to wiggle the toes. Now bring your awareness to your fingers, without moving them. (Pause). Now start to wiggle fingers, making small movements wiggling fingers and toes, now start to move your arms and legs. Take your arms over your head to stretch and stretch out your legs. (Pause). As you return bring yourself into a ball (pause), hugging your legs giving yourself a hug of gratitude for gifting yourself this time today. Roll over to your left side and lay here for a moment before sitting up. Take your time, do not hurry.
NAMASTE
Bring your hands to your heart centre and bow your head. Take a deep breath and take a long, slow exhale. Thank you for gifting yourself this opportunity to relax and reset. It is my pleasure to guide you through the practice of yoga nidra. In Love and Light, health and happiness to you all. Namaste.
Lauren
Please use this in class live only or for personal use. Not for recording to resell. Copyright.