Remove Stress & Anxiety: 20-Minute Guided Yoga Nidra Reset

Welcome,

Dear seeker of serenity,

To a sanctuary where time pauses and the soul whispers.

You're about to embark on an extraordinary journey,

A voyage to the very core of your being,

Guided by the ancient practice of Yoga Nidra.

Here,

In the embrace of stillness,

You'll find a space where profound relaxation and insightful awakening intertwine,

Revealing the luminous essence of your true self.

So,

Allow me to be your guide as we navigate the tranquil depths of your consciousness,

Discovering treasures of peace and clarity that await with it.

As we begin,

Find a quiet,

Comfortable space where you won't be disturbed.

This sacred time is for you,

A gift of self-love to your inner being.

Lie down on your back,

Letting your arms rest gently by your sides,

With your palms facing upward,

Receptive to the energy of the universe.

Adjust your position so that every part of your body feels supported and at ease.

If you need a pillow under your knees or a blanket to stay warm,

Please make those adjustments now.

Comfort is key and it will allow you to drift deeper into the experience without physical distractions.

Take a moment to feel the earth beneath you,

Its steadiness,

Its nurturing presence.

With each breath,

Imagine you're sinking a little deeper into its embrace,

Grounded and secure.

Now,

Close your eyes and let the outer world fade away.

Breathe deeply,

Inhaling tranquility,

And exhale,

Releasing any tensions or worries.

Notice how your body begins to relax with each breath,

How the mind starts to quiet,

Preparing you for the journey ahead.

In this state of openness and receptivity,

Let's set an intention for a practice,

Something known as a sankalpa.

This powerful,

Positive affirmation is a seed we plant in the fertile soil of our subconscious,

Where it will grow and flourish.

Reflect on what you wish to cultivate for your life,

Be it peace,

Strength,

Healing,

Or love,

And frame it in the present tense as though it's already happening.

For example,

I am enveloped in peace,

Or I embrace my strength fully.

I want you to whisper this intention to yourself and feel its vibration resonating within your heart.

Trust that it is heard,

That it is already on its way to becoming.

Now,

With your sankalpa set,

We gently embark on a journey through the body,

Inviting each part to relax and release.

Imagine a wave of soothing energy descending from the top of your head,

Slowly moving down,

Bringing relaxation to every cell it touches.

Start with the crown of your head,

Your forehead softening,

The tiny lines of tension releasing.

Let this peaceful energy glide over your eyes,

Deepening their relaxation.

Feel your cheeks,

Your jaw,

Unclenching and releasing.

This gentle wave continues down your neck,

Dissolving any stiffness,

And over your shoulders,

Feeling them drop away from your ears,

Heavy and relaxed.

As this serene energy flows through you,

Notice your arms growing heavy,

Sinking into the earth.

It swirls around your elbows,

Your forearms,

And into your hands,

Filling the spaces between your fingers.

Each breath carries this wave further into your chest,

Your abdomen,

Inviting your breath to deepen and your inner world to expand.

The wave of relaxation now travels to your lower body,

Soothing and calming as it moves.

It wraps around your hips,

Melting away any tension that's been held there,

Allowing a sense of ease to permeate deeply into your core.

Feel this nurturing energy as it continues down each leg,

Relaxing your thighs,

The knees,

And your calves.

Your legs grow heavy,

Fully supported by the ground beneath you.

When it reaches your feet,

Imagine this wave gently washing over them.

From your heels,

The tips of your toes,

Leaving each part of you deeply relaxed,

Deeply at peace.

As you lie here,

Fully immersed in tranquility,

Your entire body is a sanctuary of calm.

Breathe into this space of complete relaxation.

With each inhalation,

Imagine drawing in a light that glows with peace and serenity.

With each exhalation,

Release anything that no longer serves you.

Let go of worries,

Doubts,

And fears.

Your breath is a bridge to deeper states of relaxation,

Guiding you gently along this journey.

Now,

Let's invite our awareness to journey through the body once more,

This time with a focus on lightness.

Envision a gentle warmth like the first rays of dawn touching each part of your body.

Start at your toes,

Feeling this light warming and energizing them.

Move to your feet,

Your ankles,

Experiencing each part becoming light.

This radiant energy travels up your legs,

Your torso,

Caressing each organ,

Each cell with its luminous embrace.

As it reaches your heart,

Pause for a moment,

Feeling your heart space expand with warmth and light.

This journey continues upwards,

To your throat,

Your face,

Illuminating your expression with peace.

When it reaches the crown of your head,

Imagine this light extending upwards,

Connecting you to the infinite,

To the universe itself.

In this moment,

You are light,

You are energy,

Seamlessly woven into the fabric of everything.

With your body as a vessel of light,

Turn your attention inward even further,

To the space of feeling and sensations.

Here,

In the vastness of your inner landscape,

All is welcome.

Notice any emotions,

Memories or thoughts that float to the surface.

Observe them without attachment,

As if they are leaves drifting on a stream,

Coming into your field of awareness and then moving on.

There is nothing to fix,

Nothing to change.

Simply be what is,

Allowing your experience to unfold on its own time,

In its own way.

As you dwell in the space of observation and acceptance,

Remember your sankalpa,

Your sacred intention.

Let it be the light that guides you through the ebb and flow of your inner experiences,

A beacon of peace and positivity.

Feel it resonating within you,

A gentle reminder of your journey's purpose and transformation that unfolds with each breath.

Immerse yourself now in the realm of visualization,

Where the mind's eye opens to the world's both vast and intimate,

Invisional landscape that emerges from the essence of your sankalpa,

A place where your intention flourishes in each detail.

Perhaps it's a tranquil garden,

It's a tranquil garden,

Vibrant with colors,

Life and gentle sounds of nature,

Or maybe a serene beach where the rhythm of the waves sings a lullaby of peace and possibility.

Wherever you are,

It's a reflection of your deepest desires,

A sanctuary for your soul.

In the sacred space,

Every element resonates with your intention.

The air breathes tranquility into your being.

The earth beneath your feet supports and nourishes your journey.

Here,

You are free,

Unbound by the constraints of the physical world,

Capable of exploring the infinite landscapes of your inner self.

As you move through this place,

Notice how it feels to be in perfect alignment with your environment,

How effortlessly your sankalpa manifests here.

This is the power of your intention,

A force that shapes the world,

Both inner and outer.

Allow yourself to explore this place,

Engaging all your senses.

Touch the textures around you,

Smell the fragrances that float on the air,

Taste the freshness of this moment,

Hear the symphony of sounds,

A harmonious blend that uplifts and energizes.

See the beauty that surrounds you,

A testament to your creative power of your intention.

Spend a few moments here,

Basking in the essence of your sankalpa,

Feeling it more real and tangible with every breath.

As you immerse yourself in this visualization,

Remember that this place is always accessible to you,

A haven of peace and clarity that you can return to whenever you wish.

It's a reminder of what's possible when you align with your deepest truths and desires.

Now,

Gently begin to draw your awareness back from this visualized space,

Bringing with you the feelings of peace,

Fulfillment and clarity it has bestowed upon you.

As you transition from the realm of visualization to the present moment,

Hold on to the essence of your sankalpa,

Feeling it anchor you in the here and now.

With a deep sense of connection to your intention,

Let's prepare to revisit and reaffirm it in the silent sanctuary of your heart.

Repeat your sankalpa,

Feeling its truth resonate through every cell of your being.

This is not just a phrase,

It's a declaration of your path,

A compass guiding you toward your highest self.

Feel its power,

Its potential and trust its unfolding.

As your journey of our yoga nidra draws to a close,

Let us begin the gentle process of reawakening,

Bringing back the peace and insights we've gathered along the way.

Feel the energy of your intention,

Your sankalpa,

As a radiant light within you,

Illuminating your path forward.

With every breath,

This light grows brighter,

Reminding you of your inner strength and the boundless potential that resides in you.

Slowly start to deepen your breath,

Inviting a sense of awareness and energy back into your body.

With each inhale,

Imagine drawing vitality from the earth,

Revitalizing every cell,

Every fiber of your being.

As you exhale,

Release any remnants of tension,

Leaving only clarity and calm in their wake.

Notice the sensations in your body,

The contact points with the ground beneath you,

The air against your skin.

Feel the fabric of your clothes,

The subtle movements of air as you breathe.

Now,

Invite gentle movements to return,

Starting with the tips of your fingers and toes.

Wiggle them softly,

Feeling the life energy flowing through,

Gradually extending this movement to the wrists and ankles,

Rotating them slowly,

Reacquainting yourself with the physical realm.

Stretch your arms overhead,

Taking a long,

Luxurious stretch,

As if waking up from a restful sleep.

Yawn if you'd like,

Embracing the return to wakefulness with a sense of renewal and gratitude.

When you're ready,

Roll over to one side,

Cradling your head with your arm,

Resting in the fetal position for a moment.

This pose symbolizes rebirth,

The beginning of a new chapter infused with the essence of your yoga nidra practice.

Feel the support of the earth beneath you,

Grounding you as you prepare to rise.

Take your time as you gently push yourself up to a seated position,

Keeping your eyes closed or your gaze softened.

Sit with a straight spine,

Hands resting on your knees or in your lap,

Connecting with the space around you.

Take a few deep breaths here,

Savoring the tranquility and lightness that envelops you.

As you sit in this sacred silence,

Reflect on the journey you've just undertaken.

Acknowledge the work you've done,

The space you've held for yourself,

And the peace you've cultivated.

Know that this state of profound relaxation and clarity is always accessible to you.

A sanctuary you can return to through the practice of yoga nidra.

And now,

As we part ways,

I invite you to carry this peace into the world to let it guide your actions and intentions.

Share the light of your intention with others,

Spreading kindness,

Love,

And tranquility.

Remember,

The greatest impact we can make is through our own transformation,

Inspiring change that ripples outwards.

Slowly open your eyes,

Returning fully to the present moment,

Refreshed and renewed.

Take a moment to thank yourself for this practice,

For the commitment to your well-being and spiritual journey.

Thank you for allowing me to guide you through this yoga nidra session.

May the peace and clarity you've found here accompany you through the days ahead.

And remember,

Each time you return to this practice,

You deepen your connection to your inner self,

To your sankalpa,

And to the boundless potential that lies within.

Namaste.