Hi,
I'm Rosalie and welcome to this yoga nidra session to release anxiety.
Before we begin,
Make sure you have everything you need to find your most comfortable position.
Perhaps a blanket,
A cushion for underneath your head,
Maybe something to cover your eyes.
I'll be guiding your body to deeply relax whilst you keep your mind awake and alert.
Let's begin.
Find your most comfortable position.
Stretch your legs out and allow your feet to flop to the sides.
Cover your eyes if you'd like to.
Allow your arms to relax by your sides,
Palms facing up.
Now shift around to make any last minute adjustments to find your most comfortable position.
With every exhale,
Feel your body getting heavier and heavier,
Sinking deeper and deeper,
Just letting go.
Now I'd like you to silently repeat to yourself,
I am practicing yoga nidra.
I am awake and alert.
I'd like you now to draw your awareness to all the sounds outside this room,
Noticing them one by one.
Drawing your awareness closer now.
I'd like you to notice all the sounds inside this room,
Just noticing them one by one.
Now I'd like you to draw your awareness inwards and ask yourself what is the one thing you would like to develop or achieve in your life right now.
Just allow that to come to you.
That's the one thing.
Now I'd like you to form an affirmation based on this desire,
A short positive statement said in the present tense,
Perhaps I speak with confidence and clarity.
Perhaps I'm fit and full of energy.
Whatever it is for you,
Form your affirmation now.
Now I'd like you to silently repeat this affirmation to yourself three times.
Now let it go.
We will begin now to rotate our awareness through different parts of the body.
All you have to do is relax and listen to my voice.
Simply try to feel each part of your body as I name it without moving a muscle.
We will move quickly from one part to the next.
Beginning on the right side,
Bring all your awareness to your right thumb.
Right finger,
Middle finger,
Ring finger,
Little finger,
Palm of your hand,
The back of your hand,
Your right wrist,
Forearm,
Elbow,
Upper arm,
Your right shoulder,
Armpit,
Waist,
Your right hip,
Thigh,
Knee,
Lower leg,
Your right ankle,
The sole of your foot,
The top of your foot,
Your right big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
Allowing all the muscle to the right side of your body to relax,
But keeping your mind awake and alert.
Focus now on your left thumb.
Bring all your awareness to your left thumb.
Relax finger,
Middle finger,
Ring finger,
Little finger,
Palm of your hand,
The back of your hand,
Your left wrist,
Forearm,
Elbow,
Upper arm,
Your left shoulder,
Armpit,
Waist,
Your left hip,
Thigh,
Knee,
Lower leg,
Your left ankle,
The sole of your foot,
The top of your foot,
Your left big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
Allowing all the muscles to the left side of your body to relax,
But keeping your mind awake and alert.
Focus now on your back body,
Feeling both heels on the mat,
The back of your legs,
Your bum cheeks,
Your lower back,
Your middle back,
Your upper back,
And the back of your head.
Allowing all the muscles to the back of your body to relax,
But keeping your mind awake and alert.
Focus now on the crown of your head.
Allowing all the muscles of the crown of your head to relax,
Your forehead,
Your right eyebrow,
Your left eyebrow,
The point between your eyebrows,
Focus the point between your eyebrows,
Your right eye,
Your left eye,
Your nose,
The tip of your nose,
Your right cheek,
Your left cheek,
Your bottom lip,
Your upper lip,
Your chin,
And your jaw completely relaxed.
The centre of your throat,
The centre of your chest,
And your belly.
Allowing all the muscles to the front of your body to relax.
Lying here completely relaxed,
Completely still,
But keeping your mind awake and alert.
Bring all your awareness to your breath.
Feel the flow of your breath in and out of your body.
Feel your body rise as you inhale and fall as you exhale.
Imagine every inhale bringing fresh,
Pure energy into your body.
Every exhale letting go of any old,
Tired energy.
Inhale fresh,
Pure energy.
Exhale old,
Tired energy.
Remaining awake and alert.
Inhaling fresh,
Pure energy.
Bringing old,
Tired energy.
Now let it go.
I'd like you now to bring your awareness back to the point in between your eyebrows.
Feel the point in between your eyebrows.
And I'd like you to imagine yourself,
Visualise yourself stepping into a shower.
Feel the water coming out,
The perfect temperature.
Feel it all around you.
Now imagine opening the crown of your head and allow the water to wash through you.
Allowing it to wash away any stress,
Any tension,
Any anxiety.
Visualise yourself looking down towards your feet.
See all the tension,
All the stress,
All the anxiety being washed away.
You notice the water is grey.
Allow this magical shower to continue to wash away any tension,
Stress and anxiety.
Now see the water turning into brilliant glowing white light.
And feel it washing through you and around you.
Allowing this brilliant white light to fill you up.
Cleansing you from the inside out.
See yourself turning off the taps,
Stepping out of the shower.
Feel yourself completely cleansed from the inside out in your body,
Your mind and your spirit.
Now I'd like you to come back to that affirmation you said at the beginning of this practice.
And I'd like you to visualise what you look like with this in your life.
Make this picture as clear and as detailed as you can.
What are you wearing?
Is there anyone with you?
Notice the expression on your face.
Now ask yourself how does it feel for this to be a part of you?
And allow all those feelings to come forth.
Perhaps feelings of happiness,
Success,
Achievements,
Whatever it is for you,
Really feel what it's like for this affirmation to be true and manifest.
Letting all these good feelings flow through every cell in every part of your body.
Gather up all these good feelings,
All this good energy and radiate it above you.
Send it above you.
Send it beneath you.
To the right and to the left.
To lying here completely encircled in a big bubble of good feeling.
Really feel this.
Repeat your affirmation to yourself three times.
Now let it go.
The practice of yoga nidra is now complete.
It's time to come fully back into your body,
Fully back into this room.
But remember this feeling of being completely relaxed.
It's always here waiting for you.
It's just a few breaths away.
But for now,
I'd like you to bring your awareness back into your thumbs.
Slowly make little circles with your thumbs.
And then sweep them across your fingertips.
Make little circles with the wrists.
And then bring your awareness down into your toes,
Starting to wiggle through the toes.
Perhaps making little circles with your ankles.
When it feels right for you,
Go ahead and reach your arms up and overhead,
Giving yourself a really nice big stretch.
And in your own time,
Open your eyes.
Thank you so much for practicing with me today.
Namaste.
