Yoga Nidra For Healing Fear And Anxiety

Namaste,

This is Elara at Heartful Way.

Thank you so much for being here with me today.

Today we will do a special Yoga Nidra healing meditation.

I will combine the techniques of Yoga Nidra with the peace process,

Which is a process that I learned from one of my mentors,

Kristen Nicholson.

In combining these two techniques,

I will create a powerful healing modality for you.

And I would like you to think about anything that you feel anxiety or fear over,

Anything that scares you or makes you feel angst or apprehension.

And we will bring this back later as we go into the peace process.

But for now,

Just park that whatever that is,

And let yourself get comfortable in a space where you won't be disturbed.

And take a deep breath in through the nose,

And out through the mouth.

And again,

Letting go.

And one more time.

And if you feel anxiety or fear at the moment,

If it got triggered by bringing the source of it into your awareness ever so briefly a moment ago,

Then just know that you are safe and all is well.

And we will work with helping this part of you that is feeling this to feel better.

So simply follow my guidance as we bring awareness now into the body.

Notice how your breath feels in the body.

And then with a gentle guidance,

Begin to take deep belly breaths.

Breathing down into the belly,

Allowing it to expand as you inhale.

And relax as you exhale.

Allowing whatever feelings that are there to just be there.

Know that you are safe and all is well in this moment.

Continuing with the belly breaths.

Now lift your awareness up into the mid-breathing space,

The ribcage area,

And feel the diaphragm moving up and down as you breathe.

Creating space as you inhale,

Softening and relaxing as you exhale.

Allowing whatever feelings are there to be as they are.

You are safe and all is well in this moment.

And now lift your awareness up into the chest,

Gently expanding throughout the chest as you inhale,

And softening as you exhale.

Allowing whatever feelings are there to be as they are.

Knowing that you are safe and all is well in this moment.

Gently guide the breath now from the bottom up,

Bringing the three parts of the breath together.

Belly,

Ribs,

And chest expanding as you inhale.

And releasing with a long,

Slow exhale.

And let's do this gently with a gentle encouragement of opening as you inhale and softening as you exhale several times.

Breathing in from the bottom up,

Breathing out from the top down.

Breathing in belly,

Ribs,

And chest,

Gently expanding.

Breathing out,

Long,

Slow exhale.

If there's tightness,

Either in the belly,

Ribcage,

And chest still,

That's OK.

We don't need to force the breath in any way.

Simply gently encourage openness as you inhale and softness as you exhale.

Now begin to release the breath work,

Allowing your body to breathe itself.

Allow the body to find a comfortable rhythm of breath.

And now follow my guidance as we move awareness throughout the body.

Helping the body to relax more deeply.

Start by bringing awareness inside your mouth,

Becoming aware of the tongue resting in the mouth.

Notice sensations throughout the mouth.

And follow those sensations toward the inner ears and the outer ears.

Feel both ears.

Sense the temples,

Forehead,

The bridge of the nose,

The ear at the nostrils.

Sense the eyelids and the eyes themselves.

Cheeks,

Jaw,

Lips,

Lips,

Chin.

Feel the whole face,

Smooth and relaxed.

And the whole head.

Feel the whole head as sensation,

Like a radiant orb of sensation.

Feel the whole head.

Sense your throat,

Shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Palms of the hands,

And the backs of the hands.

Thumbs,

Fingers.

Feel both hands,

Arms,

And shoulders as sensation.

Feel the arms and hands getting heavy as they relax.

Feeling the chest now,

The diaphragm,

Ribcage,

Belly,

The whole spine,

And the whole back of the body.

Feel the whole torso,

As sensation,

Front and back and inside.

Sense the pelvis,

Both hips,

Thighs,

Knees,

Lower legs,

Ankles,

Soles of the feet,

Tops of the feet,

Big toes,

All ten toes.

Feel both legs and feet as sensation.

Feel them getting heavy as they relax.

Feel your arms and hands heavy and relaxed.

Your legs and feet heavy and relaxed.

Feel your torso heavy and relaxed.

Your whole face and your whole head heavy and relaxed.

Your whole body heavy and relaxed.

Feeling safe,

Knowing that all is well in this moment.

Sensing the breath again in the body,

Body breathing itself in this safe and sacred space.

Now bring to mind the cause of your anxiety or angst.

Or something that you feel scared about,

Afraid of,

Fearful of.

Know that it's okay to feel this feeling.

And locate this feeling in your body.

Notice where you feel it in your body.

And now bring your full awareness,

Your full attention to this part of the body where you're feeling this anxiety or this fear.

We're not trying to make this anxiety or fear go away.

We're simply giving it our loving attention.

Like we would a small child who is fearful or scared.

You might want to place your hand or the tips of your fingers to wherever you feel the most intense sensation of this fear or anxiety in your body.

And just breathe into that feeling.

Breathe into those sensations.

That's it.

It's okay.

It's okay to feel this.

Give this feeling some love and acceptance.

We don't need to push it away.

It's okay to feel it.

We're going to stay with this scared part of us,

This anxious,

Fearful part of us for as long as it takes for this part to feel better.

Giving this part love,

Not pushing it away,

Not trying to change it.

That's it.

Stay with this feeling.

It's okay.

If the sensations move to a different part of the body,

Follow them with your awareness and with your gentle touch.

Stay with whatever is happening inside of you.

We don't need to analyze it.

We don't need to know where it started.

If your mind distracts you,

Come back to the feeling in the body,

The sensations in the body.

Breathe into them.

Hold them in your loving embrace,

Your loving acceptance.

It's okay.

You're doing great.

Stay with it.

Stay with these feelings.

As you continue to give your loving attention to these feelings and sensations,

Notice how they may begin to shift and change.

Continue to stay with the sensations and feelings.

You want to stay with these feelings until they perhaps begin to subside and feel better.

Remember,

You're not trying to get rid of them.

You're staying with them,

Giving them love and acceptance until they themselves spontaneously,

Naturally begin to shift,

Subside,

And feel better.

Once they feel better and the intensity of them has subsided,

Check back with the original source of the fear or anxiety,

Thinking about that situation or action.

Now,

And then come back to the feelings in the body,

The sensations in the body.

Notice how they feel now.

If the intensity is returning,

That's okay.

Stay with the feelings.

Follow them if they move.

Give them more acceptance and love.

Give them your loving presence.

Breathing.

Feeling.

Relaxing into the sensations.

You're doing great.

You are safe and all is well in this moment.

Now,

Once again,

Wait until these feelings subside or are less intense until the feelings and sensations feel better in your body.

No need to rush this process.

I'm here with you.

Stay with yourself.

Stay with this scared,

Anxious part of you.

Keep giving it your loving attention and awareness.

And stay tuned in to the feelings and sensations in your body.

Stay with them for as long as it takes.

For them to feel better.

And then,

Whenever that is,

Now or later,

Check in once again to bring back the cause of the original anxiety or fear and see how you feel about it now.

How does this feel now in your body?

Maybe it's okay now.

Or maybe there's more anxiety or fear.

It's okay.

Stay with yourself.

I am here with you.

It's okay.

Give yourself more love.

Give these feelings more love and acceptance.

And attention.

Gentle embracing of whatever is there.

It's okay to feel this.

That's it.

You're doing great.

Stay as long as you need to with these feelings.

Until when you check in with the original cause of the anxiety or fear that it feels peaceful,

You feel at peace with whatever the cause of your fear or anxiety was.

Know that you will get to peace.

Peace is inevitable.

So stay with yourself for as long as it takes.

And yet,

If for some reason you don't feel like these feelings of fear and anxiety completely resolve in this one session,

Know that you can come back and do it again.

We don't rush the process,

Give it time.

Sometimes it doesn't take long at all.

Sometimes it takes longer.

Other times,

Several sessions.

Whereas with most fears and anxiety,

We can resolve and heal those feelings in one session.

Nothing is right or wrong,

Good or bad.

Know that it's okay to feel whatever is there,

Whatever you might normally avoid as too uncomfortable.

It's okay to feel this,

And you can heal it with your love,

Whatever we give our loving awareness to heals.

You can heal this,

100%.

You can be at peace with this.

You're doing great.

If you already feel at peace with this,

Enjoy this newfound peace.

If there's still something there,

Keep staying with it,

Breathing into the sensations,

Relaxing into them,

Giving them more of your loving attention.

Peace is inevitable.

Stay with yourself and know that I am also staying with you.

Peace is inevitable.

Peace is inevitable.

Also know that you can come back to this process to work with different fears and sources of anxiety.

Know that all of it can be healed,

That you can get to peace with all of it,

That you can heal all of fear and anxiety within,

That peace is inevitable,

That your own presence,

Your own love is healing.

You're doing great.

Stay with it.