Yoga Nidra Meditation For Releasing Fear And Worry

Hello and welcome to Yoga Nidra for Releasing.

You have come here to do something good for yourself,

To take a break from your day whether it is hectic,

Enjoyable,

Routine or nerve-wracking.

You have carved out this time for you and I honor that.

In today's practice we will be accessing layers of awareness to achieve deep relaxation and help you release whatever is holding you back.

It may sound complicated but as we progress you will see that it is simply a deep relaxing guided meditation with powerful results.

Yoga Nidra is sometimes called the nap that can change your life.

As we go through your Yoga Nidra practice I will invite you to become aware of your thoughts,

Your feelings and sensations to bring attention to awareness itself.

Awareness itself is your true nature.

Your thoughts,

Your feelings,

Your The goal of this meditation is not to be without thoughts but instead to witness,

Recognize and welcome our thoughts,

Feelings and sensations.

Even our hopes,

Beliefs and pleasures as a way to become aware of awareness itself.

And although the goal of this deep relaxation is not sleep,

Please know that if you fall asleep the part of you that needs to hear my words is still listening.

Now I encourage you to settle into a restful position whether that's lying on a yoga mat,

On your bed or seated in a chair.

Just find a way in a place to relax where you feel comfortable enough to stay in the same position for the remainder of this meditation.

If you need pillows or blankets or an eye pillow to block out light please have them handy.

Now take a moment to notice what you are feeling.

Notice any thoughts or sensations that may be arising.

You don't need to judge them or dismiss them.

Just witness,

Recognize and welcome.

You can give your thoughts or feelings a name.

That's a thought,

That's a feeling,

That's worry or anger,

That's hunger or fatigue.

Please take a deep breath,

Inhale and exhale out of your mouth.

And again.

At this moment can you allow yourself to sink deeper into relaxation?

Allow the floor,

The bed or chair to hold every inch of your body,

Every ounce of your weight.

Now I'm going to ask you to choose your sankalpa,

Your seed of intention.

What is it that you would like to achieve not only today in our meditation but in your day and in your life?

Because your sankalpa works best as a positive precise statement in the present,

I suggest something like I am releasing fear and worry.

Or I am on the path to releasing pain.

Or I am ready to release X,

Y or Z from my life.

This could be a harmful habit or person.

Or if none of these feel comfortable,

There's the powerful but simple,

I am releasing what I need to release.

Repeat your sankalpa silently three times to plant this seed of your intention.

As we practice yoga nidra and deepen our awareness,

We create the perfect condition for this intention to manifest.

Now let's go further into relaxation by placing gentle awareness throughout different parts of our body.

Starting with your left foot.

Simply notice your left foot.

You don't need to move it,

Just be aware of your left foot.

Your left ankle.

Be aware of your left ankle.

Now your left shin.

Your left knee.

Your left thigh.

Your left hip.

Now moving up your body,

Be aware of your pelvis.

Your lower abdomen.

Your middle torso.

Your chest and clavicle.

Now bring attention to your left shoulder.

Your left upper arm.

Your left elbow.

Your left lower arm.

Your left wrist.

The palm of your hand.

Your left thumb.

Your left forefinger.

Middle finger.

Fourth finger.

Fifth finger.

Simply notice and release any tension on your left side.

Breathing into relaxation and gentle awareness.

Now move attention to your right side,

Beginning with your right foot.

Your right ankle.

Your right knee.

Your right hip.

Your right thigh.

Now move awareness to your posterior body.

Your buttocks.

Your lower back.

Your upper back.

Your neck.

Your right shoulder.

Your right upper arm.

Your right elbow.

Your right lower arm.

Your right wrist.

The palm of your right hand.

Your right thumb.

Your right forefinger.

Middle finger.

Fourth finger.

Fifth finger.

Now move attention to your head.

The back of your head.

Your temples.

Your ears.

Your forehead.

Relax the space between your eyes.

Feel the heaviness of your eyelids.

Relax your cheeks.

Feel your whole face smooth out.

Relax your jaw and throat.

Now be aware of your whole body at once.

Your whole body at once.

Imagine it as heavy.

Heavy.

Now even heavier.

Imagine it is made of lead.

Imagine your body as part of the bed,

Couch or floor.

As part of the home or house you're in.

As part of the ground.

As part of the earth.

Now imagine a bright light entering your body.

Making it lighter and lighter as it moves from your toes to your head.

From your head to your toes.

Lighter and lighter.

So light that it can float.

Imagine your body floating above your space.

Above the building.

Into the sky.

I would like you to imagine that your body is bringing you on an amazing journey.

Remembering the entire time that you are safe and held in a beautiful protected light.

As you float and fly above,

I invite you to envision a safe,

Inviting,

Warm and wonderful place to visit in your mind.

A place for you and you alone.

It could be someplace from your life,

Your past,

Or simply in your imagination.

Are there streets and stunning architecture?

Are there peaceful farms and meadows?

Rich deep forests?

A white sandy beach with rhythmic waves?

Take a moment to notice if it's warm or cool,

Bright or dark.

Are there any noises you hear?

Any sounds?

Any tastes?

What sensations do you feel on your body?

In this warm and wonderful place,

I'm going to ask you to envision a few objects in your mind.

Taking note of any feelings,

Thoughts,

Or sensations,

Or associations that come up.

A white bird.

A brown horse.

A red flower.

A tan dog.

A green leaf.

A gray stone.

A yellow banana.

As you continue floating above this wonderful place,

You will move towards a journey where you are safe,

Carried,

And on your way to true awareness and release.

Are you going over lakes and oceans?

Placid landscapes?

Winding roads?

Notice what you see.

Notice what you feel.

Soon you will reach a message meant especially for you.

It might be written in the sand.

It might be printed on a billboard on a dirt road.

Perhaps it is spoken by a spirit animal or carved into a mountain.

You're getting closer.

Very close.

You're almost there.

You are there.

You receive this special message.

Take a moment to feel whatever feelings or thoughts may have arisen in receiving your message.

Just witness,

Recognize,

And welcome your thoughts and feelings.

If there was no message,

That's okay.

You may receive the message later in a thought,

Dream,

Or association.

Your meditation today will help you be open and aware to receive this message.

But more importantly,

You have received the clarity and calmness that comes with deep relaxation.

And you've received the power to release whatever is not serving you today.

Now let's return to your Sankalpa,

The attention we set earlier.

Repeat it three times again in your mind,

Knowing that it will manifest,

Knowing you deserve its manifestation.

Now we are ready to seek out a place to release.

Can you release your pain,

Worry,

Fear,

Burdens,

Or loved ones into a vast ocean?

Into the heavens?

Into a deep hole?

Into a golden box?

Into the arms of a loving deity?

Allow your mind,

Heart,

And spirit to release with each breath.

Each inhale,

Each exhale.

Each inhale,

Each exhale.

It's going,

Going,

Fainter,

Smaller,

Smaller,

Gone.

Now we will rise higher,

Slowly,

Gracefully,

Safely,

To move towards our bodies,

To move to our floor,

Bed,

Or chair,

To our world,

And to our life.

More relaxed,

More centered,

Calm,

And with a greater understanding of awareness.

Please repeat your Sankalpa one last time in your mind before we exit this beautiful practice.

Take a few moments to feel into your body and recognize whatever may be coming up in this moment.

Feelings about your meditation,

Thoughts about the message you may have received.

Notice any sounds in the room or outside the window.

Notice the feeling of your yoga mat,

Bed,

Or pillow on your skin.

Recognize,

Witness,

Welcome everything in this moment.

Recognize awareness itself.

I will be taking us out of our practice by counting down from five.

But before we end,

Let's take one moment to thank ourselves for this break in our day,

For the opportunity to be awareness itself,

And to connect to our larger purpose.

Take a deep healing breath and long exhale.

Five,

Four,

Three,

Two,

One.

Yoga Nidra is now over.