Close your eyes and take a deep breath in,
And exhale out.
My name is Shana,
And I will be your guide.
This is Yoga Nidra for Stress.
Yoga Nidra is an ancient practice,
And modern research shows that Yoga Nidra helps reduce stress and increase relaxation.
It's been shown to reduce anxiety and depression,
Improve sleep quality when practiced consistently,
Support memory and cognitive function.
Yoga Nidra is often practiced laying down,
But for today,
Find the most comfortable resting position for you.
Get comfortable here,
Maybe have a blanket or eye pillow.
Take a moment to ensure that you are completely rested and that your body feels supported.
This time is simply for your nervous system to soften.
Allow your eyes to close,
And take a moment to get settled.
Take a deep breath in and out,
Noticing your breath.
Notice your breath.
Notice your breath.
Notice your inhale.
Notice your exhale.
Notice your inhale.
Notice your exhale.
Begin to lengthen your breath now.
As you inhale,
Your chest expands,
Filling your lungs.
As you exhale,
Empty your belly and feel your body soften.
All awareness to the inhale.
All awareness to the exhale.
Take a few moments now to find the perfect resting shape for your body.
Once you're completely settled,
Slowly become aware that your body is breathing.
Let your kind attention rest at the nostrils.
Notice the flow of breath moving into the nose,
Riding across the roof of the nostrils,
Moving into the lungs and slowly dissolving.
Notice the pause between the inhale and the exhale.
Notice the impulse to exhale,
And follow the breath as it leaves the body,
Moving out through the nostrils and dissolving into the space around you.
For the next five breaths,
Simply follow the natural flow of breath,
No effort,
No control.
Now allow your breath to continue quietly in the background,
And shift your awareness to your navel center.
Notice how your belly rises as your body inhales,
And falls as your body exhales.
For the next five breaths,
Just notice the rising and notice the falling.
Now become aware of the space that your body occupies,
From the tips of your toes to the top of your head.
Now become aware of the space around the body,
The space that holds you.
Imagine drawing a circle of protective light around yourself.
This light might be fire,
Sunlight,
Moonlight,
The sun,
The moon,
The sun,
The moon,
The or any quality that feels supportive.
Trust that all sounds,
All worries,
All responsibilities exist outside of this circle.
You are at the center,
Resting,
Supported.
You are held.
Notice the parts of your body touching the surface beneath you.
Feel the support beneath your body.
Sense the layers beneath that support,
The floor,
The ground,
The earth.
Remember,
The body is breathing.
As the body inhales,
The earth rises up to meet you.
As the body exhales,
Allow yourself to soften into that support.
Inhale,
The earth holds you.
Exhale,
The body softens.
For the next five breaths,
Rest in this exchange between breath and earth.
Now gently bring awareness to the center of the forehead.
Feel the forehead softening,
As if the wrinkles of the mind are being smoothed away.
Allow the eyebrows and eyes to soften.
Temples soften.
Cheeks soften.
Throat softens.
Shoulders.
Upper arms.
Lower arms.
Wrists.
Hands.
Fingertips.
Feel as though the breath moves in and out through the fingertips three times.
Wrists.
Elbows.
Shoulders.
Shift your awareness to your throat center.
Softening.
Right side of the chest.
Left side of the chest.
Center of your chest.
Solar plexus.
Relax.
Belly softens.
Pelvis relaxes.
Base of the spine.
Hips.
Upper legs.
Knees.
Lower legs.
Ankles.
Heels.
Feet.
Toes.
Feel the breath moving in and out of the tips of the toes three times.
Now gently return awareness upward.
Ankles.
Hips.
Pelvis.
Navel.
Feel the breath moving in and out of the heart center three times.
Throat center.
Feel your breath moving in this space three times.
Move your awareness to the space between your eyebrows.
Softening.
Breathing.
Now sense your whole body breathing from the toes to the crown of the head.
Let go of doing.
Let go of effort.
Allow the body to breathe itself.
If thoughts arise,
Let them drift by.
If sleep comes,
Let it stay.
Silently repeat to yourself.
In this moment,
I can rest.
In this moment,
I can rest.
Let these words ripple gently through your body.
Take a deep breath in.
As you exhale,
Release these words.
Release the breath.
Release awareness.
Rest in spaciousness.
Rest in spaciousness.
When you're ready to return,
Begin to deepen the breath.
Invite small movements,
Wiggling fingers and toes.
Stretch in any way that feels nourishing.
Imagine the circle of protection gently dissolving,
Knowing you can return to it whenever you need.
Place your hands on your body.
Perhaps one on your heart,
One on your belly.
Offer yourself a moment of gratitude.
Gratitude to yourself.
Gratitude to yourself for showing up here and taking time for you.
Inhale gratitude.
Exhale gratitude.
When it feels right,
Open your eyes or lift your gaze.
The practice is now complete.
Thank you for allowing me to be your guide.
Be well,
My friend.
Much love.
This is Shana.
