Hello and welcome to your Yoga Nidra,
A relaxation for anxiety.
My name is Liana and I'll be guiding you today.
Begin by finding a comfortable position lying on your back,
Arms relaxed by your sides and palms facing up.
You can have your legs elevated or you can simply lie on your side.
Close your eyes and take a deep breath in,
Exhaling slowly to release any tension in your body.
Now bring your attention to your breath.
Notice the natural rhythm of your breath as it flows in and out.
With each inhalation,
Imagine you are breathing in a sense of calm and peace.
With each exhalation,
Feel any tension or anxiety leaving your body.
Breathe in a sense of calm and peace.
Breathe out and let all the tension melt away.
Shift your awareness to your body,
Starting from your toes.
Consciously relax each part of your body,
Moving up to your ankles,
Calves,
Knees,
Thighs,
Hips,
Buttock,
All pelvic region,
Organs,
Belly,
All your spine from the sacrum,
Lower back,
Middle back,
All the way to your upper back.
Relax your shoulders,
Your arms,
Elbows,
Forearms,
Wrists,
Hands and each finger and thumb.
Relax your chest.
Let your heart be peaceful.
Relax your neck.
Relax your face.
Your jaw,
Your lips,
Your tongue.
Relax your cheekbones.
Relax your forehead,
Your eyes,
Your ears,
All the way to the back of your head.
Now bring your attention to your mind.
Acknowledge any thought,
Even it is an anxious thoughts or worries that might be present.
Without any judgment,
Gently release those thoughts,
Allowing them to drift away like clouds in the sky.
Instead,
Bring your awareness to your heart and say to yourself,
I am safe and at peace.
Visualize yourself in a serene and calming environment,
Such as a peaceful beach or a tranquil forest.
Imagine the warm sun on your skin,
The gentle breeze and the soothing sounds of nature.
Allow yourself to fully immerse in this peaceful scene.
Take a few moments to rest in this state of deep relaxation and tranquility.
Know that you can return to this state of calm whenever you need,
Allowing yourself to be completely immersed in this sense of calm and peace.
When you're ready,
Gently bring your mind back to your physical body.
Feel your body in space.
Feel and move gently your fingers and toes,
Gradually bringing your awareness back to this present moment.
If you wish,
You can continue sleeping in this deep and calm state or if you need and when you're ready,
You can open your eyes and take a moment to savor the peace you have cultivated.
Bring your hands onto your heart.
Feel this state is there with you all the time.
Om shanti shanti shanti.
And thank you for being here.
