Finding Your Anchor: Mastering The Present Moment

Lie down in Shavasana.

Let your feet fall out to side and palms face the sky.

Adjust your clothing or use a blanket for warmth.

Once you are settled,

Try to remain still throughout the practice.

Close your eyes and leave them closed.

Listen to the distant sounds outside of the room,

Then the sounds inside the room.

And finally,

The sound of your own breath.

Tell yourself,

I am practicing Yoga Nidra.

I will remain awake and aware.

State a positive resolution to yourself in the present tense three times.

For stress management,

You might use,

I am calm and at peace,

Or I release all tension from my body and mind.

State this three times.

Systemically,

Bring your awareness to different parts of your body,

Starting with the right hand thumb and moving through fingers,

Palm,

Wrist,

Elbow,

Shoulder,

Armpit,

Waist,

Right hip,

Thigh,

Knee,

And toe.

Repeat on left hand thumb,

Moving through fingers,

Palm,

Wrist,

Elbow,

Shoulder,

Armpit,

Left waist,

Hip,

Thigh,

Knee,

And toe.

Next,

Bring awareness to the back of the body,

Including the heels,

Buttocks,

Back,

Shoulder blades,

And back of the head.

From here,

Focus on the front,

Starting from the top of the head,

Moving to the forehead,

Eyebrows,

Eyes,

Cheeks,

Jaw,

Throat,

Chest,

Navel,

And abdomen.

Finally,

Feel the whole right leg,

Then the left,

Then both legs together,

The whole right arm,

Left arm,

Both arms together,

And then the whole body,

Resting on the floor.

Evoke feelings of heaviness,

Sensing your body sinking into the floor,

Then shift to a feeling of lightness,

As if floating.

Taking a couple moments here,

Shifting from feelings of heaviness to feelings of lightness.

Experience deep relaxation,

Sensing yourself as light as a feather,

Sensing the heaviness of a stone.

As you visualize a peaceful forest setting where you can release any stress or worries,

Seeing the trees,

Feeling the earth beneath you.

Taking a couple of moments here,

Repeat your intention three times.

Gradually return awareness to your body by wiggling fingers and toes.

Next,

Take a deep breath,

Roll to your side,

And slowly sit up.

The practice is complete.