Yoga Nidra For Stress Relief And Self Care

Welcome,

This is Danielle and this is a yoga nidra for stress relief and self-care Find a quiet and comfortable place to lie down or sit comfortably Cover your eyes or turn the lights off Be sure the temperature is just right for you You may have a blanket nearby if the temperature shifts You may want to place a pillow or blanket under your knees if you're lying on your back in a shavasana position This is a yoga nidra just for you to release stress and to give yourself self-care and compassion Slowing down your physical body and your breath enormously impacts your overall well-being This is a practice that you can do each day to help release inner tensions Yoga nidra is a scientifically approved method to help you relax on a cellular level It is so powerful that one hour of yoga nidra is equal to four hours of restful sleep Take a few moments to settle in and get comfortable in your space This phase is helping you distance yourself from the external chaos and Connecting you inwards to your heart space Your source for pure love connection acceptance and healing for yourself Close your eyes and take a deep breath Sighing out through your mouth Take a few more deep breaths Inhaling deeply and exhaling slowly Beginning to let go of any tension in your body Allow your shoulders to relax And your breath to become slow deep and rhythmic This practice will help relieve anxiety depression Body aches and help your natural healing capacity Make yourself aware of the room that you are in and imagine where you are positioned within it Are there any sounds outside of the room?

Can you hear them as pure sound?

Without attaching a story or narrative to them Are there any sounds inside the room you are in?

Can you hear them as pure sound without attaching a story or narrative to them?

Let the sounds fall into the background of your awareness Now focus on your breath noticing the sensation of the air moving in and out of your body Out of your body Let the rhythm of your breath soothe you Guide your awareness through your body Starting at the top of your head and moving down to your toes become aware of any areas of tension or discomfort and Imagine a soft light Enveloping each part of your body Releasing the tension as you go One breath at a time one inhalation and one exhalation Softening releasing surrendering those tensions Allow each exhalation to ground your body Now we will set a Sankalpa or intention for your practice Let your mind focus on your desire or goal You might choose a positive statement that resonates with you Such as I am safe I am safe.

I am relaxed.

I am at peace Mentally repeat this statement to yourself three times Feeling the words sinking into your mind and body.

I am safe I am relaxed.

I am at peace This part of the practice will help train your mind and reshape your personality Feel your breath and notice a sense of relaxation Spreading through your body with each breath you take Imagine yourself in a safe and peaceful place Surrounded by warm and comforting energy Take a few deep breaths and Imagine yourself becoming more and more relaxed with each breath you take Bring your awareness to the hinge of your jaw and let it slack a little Let the root of your tongue soften and widen in your mouth Shift your attention to the back of your eyes Imagining a spaciousness deep in the sockets if your mind is busy Relax your focus from the front of your brain behind the forehead to the back of the brain Let your thoughts and worries release to the earth with gravity Swallow and let the back of your throat relax allow your shoulder blades to surrender and support underneath you Let your lungs and organs rest in the back of the body each exhalation Softening and letting go Allowing the body mind and spirit To be treated for this time of self-care and healing That it is yearning for Visualize the muscles of your arms relaxing away from the bones and feel the skin softening away from the muscles Give yourself permission now to let the whole body rest and the whole body surrender Tell yourself you're going to rest deeply to heal and repair to nurture and love moving on to our rotation of consciousness Follow my dialogue as I slowly guide you from one point of your body to another Move your attention to each part that I mention with the intention of resting that particular point You may say to yourself Relax as I mention the point and your attention moves to that space Bring your awareness to the space in between your eyebrows the center of your throat rest Move your attention to your right shoulder to rest And let your attention run all the way down your upper arm to the crook of your right elbow down your forearm and into the right wrist tip of the right thumb right index finger right middle finger ring finger little finger Let the whole right hand rest Attention in the right wrist right elbow right shoulder Let the whole right arm rest relax Move your attention to your throat Relax your throat awareness shifting over to the left shoulder Let your attention run all the way down the upper arm to the left elbow left wrist tip of the left thumb tip of the left index finger left middle finger left ring finger tip of the left little finger Let the whole hand rest left wrist Upwards to the crook of the left elbow left shoulder The whole left arm resting relaxing Bring your attention back to the throat Relax,

Softening The center of the chest The right side of the chest center of the chest left side of the chest the navel the space in between the pubic bones the whole abdomen and torso abdomen and torso rest Center of the right hip Let your attention run down the thigh to the right knee Through the shin to the right ankle tip of the right big toe right second toe right middle toe fourth toe and the right little toe right ankle right knee deep in the right hip Let the whole right leg rest relax space in between the pubic bones The center of the left hip Let your attention run down the thigh to the left knee Through the shin to the left ankle tip of the left big toe tip of the left second toe the left middle toe left fourth toe tip of the left little toe left ankle left knee deep in the left hip Let the whole left leg rest relax space in between the pubic bones Attention rising up to the navel Let the whole abdomen rest Center of the chest Let the walls of the throat relax space in between the eyebrows Let your attention rest in between your eyebrows Let your whole body rest your whole body healing and and recharging Bring your awareness to your heart center move in between the lungs to the center of the chest in the center of your being and Imagine the energy of your breath radiating outward from this point as You feel your breath visualize a light filling into your heart space a light green light in the center of your being if You are feeling any stress or anxiety Imagine it melting away with each exhalation Imagine it drifting off with each breath out Now imagine yourself in a beautiful peaceful place This could be a beach a mountain or a place that brings you joy and peace Safety and comfort as you stay in this place Imagine the stress and tension of your day simply drifting away drifting away Floating away away into the space around you now focus your attention on your breath and Allow it to become even slower and deeper as You inhale imagine yourself inhaling peace and tranquility as You exhale imagine yourself exhaling stress and tension inhale peace and tranquility Exhale stress and tension Now visualize a beautiful white light surrounding your body and Imagine it healing and restoring you on all levels physical mental and emotional a Beautiful white light surrounding your body Keeping you safe Recharging you healing and restoring Continue to focus on your breath and the white light for the next few minutes Allowing yourself to become more and more deeply relaxed Feel the front of your body touching the space around you Feel the back of your body touching the ground beneath you Inhale into your heart space Exhale watching the light surround your body Watching the back of your body floating up into the front of your body Your whole body light Light spacious effortless let your whole body feel light as though you are resting weightlessly Now feel the body dark Dark and heavy Front of the body sinking down on top of the back body Now feel the body light again weightless and Feel the body dark again heavy and once again light and weightless Can you find the space in between dark and light?

Heavy and weightless heavy and weightlessness Can you find your heart space?

Can you find the light in your heart space once again?

How does it feel?

Simply resting deeply in between the two heavy and light Feel deep rest in your body to heal deep rest in your mind to recharge and deep rest in your whole body Resting your whole body Are there any emotions that come up for you?

Observe them and be the witness of any feelings that have come up for you without judgment just notice It's time to mentally repeat your Sankalpa to yourself three times Feeling the words sinking into your mind into your mind and body Exactly how you said them before I am safe I am relaxed I am at peace remind yourself of the room that you are in and Once again,

Imagine where you are positioned within it Notice are there any sounds outside of the room?

Can you hear them as pure sound?

Without attaching a story Are there any sounds inside of the room you are in?

Can you hear them as pure sound?

Without attaching a story Feel your body breathing Feel the rise and fall of your breath It's important to awaken slowly Slowly take your time.

You can stay here longer if needed When you are ready slowly start to wiggle your fingers and toes Wrists ankles Gently stretching your body and Allowing yourself to come back to the present moment Take a few moments to sit or lie with your eyes closed and simply Observe your breath the breath in the space in between the breath out and another space in between When you are ready slowly open your eyes and take a few moments I Encourage you to journal or reflect on your experience This is the end of your yoga nidra must stay