Yoga Nidra To Reduce Nervousness & Anxiety

Welcome!

It's great to have you here.

My name is Stefano,

And I'll be guiding you through Yoga Nidra,

A meditation that mirrors the physiological process of sleep,

That will help you relax at the level of the physical body,

The breath,

The mind,

And through deeper aspects of your being.

Yoga Nidra is a form of NSDR,

Non-sleep deep rest.

There is nothing to do or achieve now.

Just follow along and allow all tensions and worries to melt away.

Find a comfortable position,

Lying down in Shavasana,

The corpse pose,

Using a yoga mat or your bed,

Or any comfortable surface with support under your knees,

And maybe a pillow for the back of your head.

For the corpse pose,

Simply lie down on your back.

Allow your legs to separate and let go of all holding in your legs.

You don't need to keep them straight.

Just allow your feet to fall open to either side.

Bring your arms alongside your body and slightly separate them from your torso at a 30 or 60 degree angle,

Whatever feels most comfortable.

Turn your palms to face the sky without trying to keep them open.

Maintain a position that allows your fingers to curl inward.

Tuck your shoulder blades onto your back for support without strain.

Once you have set up your limbs,

Release any effort from holding them in position.

Allow your whole body to relax,

Dropping any expression from the face,

And allow your whole body to feel heavy.

It's recommended that you have a blanket,

Maybe an eye pillow,

If it feels more comfortable.

Don't worry if you fall asleep or if your mind wanders.

Gently guide your attention back and follow the instructions to the best of your abilities.

If you can,

Remain as still as possible,

But if there is any discomfort or pain,

Notice it for a few moments,

And if it goes away,

Continue with the guidance,

And if it doesn't,

Gently readjust yourself so that you can be 5 or even 1% more comfortable.

Allow yourself to completely relax during the practice,

And if you need to,

You can always assume a comfortable meditative posture in the seated position,

Making sure that you have a straight spine,

Allowing your neck to be tall,

Keeping your chin tucked in,

Chest forward,

And making sure that your hands are going to be on your lap with palms facing upward,

Allowing yourself to maintain this posture with ease and without strain.

Typically,

We practice Yoga Nidra with the eyes closed,

But if for any reason this is not accessible to you,

Know that you can practice with your eyes open while maintaining a very soft gaze to the distance.

Just make sure you have enough space to practice comfortably.

Pick a setting where you won't be distracted or disturbed,

So a cool,

Dark,

Quiet room would be optimal.

See what is available to you in the moment,

And go with that.

The practice we'll do today is I Am Yoga Nidra,

The Integrated Amrit Method of Yoga Nidra.

And take a mental note of how you're feeling now in body and mind.

When you're done with the practice,

Notice any changes,

However subtle,

That you may experience.

Now,

We'll begin the practice.

Any sounds or music in the recording will gently fall away.

We will move our attention into the body to release trapped energy and move deeper into total relaxation.

Those with cardiac disease,

Hypertension,

Or glaucoma should use caution.

If you cannot have undue pressure in the head for any reason,

It is important that you breathe normally as you tense the body.

If you cannot have undue pressure in the head for any reason,

It is important that you breathe normally as you tense the body.

As you inhale,

Make fists and deliberately induce stiffness and tension throughout your shoulders,

Arms,

And fists.

Tighten.

Tighten.

Even more.

Now,

Let go completely and relax.

On your next exhalation,

Relax even more.

Let go.

Observe and feel the flood of energy in your arms.

This time,

As you inhale,

Deliberately induce stiffness and tension in hips,

Legs,

And feet.

Tighten.

Tighten.

Hold.

Hold.

Let go.

Let go completely.

Relax.

Observe the flood of energy in your legs.

This time,

Tighten and tense the entire body as you inhale.

Arms,

Hands,

Shoulders,

Feet,

Legs,

Face,

Buttocks.

Tighten.

Tighten.

Hold.

Hold.

Now,

Let go completely.

Relax.

On your next exhalation,

Let go even more.

Observe and feel the flood of energy extending to all muscles,

Nerves,

And cells of your entire body.

Let your whole body melt into the flood of energy you feel in your body.

Let your whole body melt into the flood of energy you feel in your body.

Let your body go limp,

Like a ragdoll.

Relax even more.

Let your body go limp,

Like a ragdoll.

Relax even more.

Let your body go limp,

Like a ragdoll.

Relax even more.

Release any holding.

Release any holding anywhere.

Release any holding anywhere.

Be still.

Be still.

Let go of all thoughts,

Worry,

And tension.

Give yourself fully to a higher power.

Trust and let go.

Breathe in fully.

Exhale with a deep sigh.

Again.

Breathe in fully.

Exhale with a deep sigh.

Let go even more.

Feel a deep sense of contentment and peace in your heart.

Now bring your intention into your awareness in the form of words,

Images,

Or as a felt sense.

If you are unclear about your intention,

Just see what appears in your field of awareness.

Repeat your intention silently three times.

Maintaining this inner stillness,

Gently cover yourself,

And if you wish,

Place an eye pillow over your eyes.

As we enter the next phase of Yoga Nidra,

Remain as motionless as possible.

If you need to move or make an adjustment,

Do so mindfully and return to stillness as soon as you are able.

Resolve to remain awake,

Staying in touch with the sound of my voice.

Allow your entire body to respond to my words directly and non-mentally.

Allow any disturbances,

External or internal,

To draw you more deeply within.

In Yoga Nidra,

You enter the subconscious pranic field.

Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax.

Drop into the deepest state of tranquility,

Stillness,

And peace at the brow center.

Now your consciousness is in direct communion with your energy body.

As you breathe in through your nose,

Fill your lungs fully and completely without straining.

Now start exhaling through softly pursed lips as if you are blowing through a straw.

Now start exhaling through softly pursed lips as if you are blowing through a straw.

Now start exhaling through softly pursed lips as if you are blowing through a straw.

Let it be a prolonged steady stream of breath and empty your lungs completely.

Breathe in completely and breathe out completely without straining.

Each time you exhale,

Empty your mind of all anticipations and empty your body of all tensions.

As you inhale,

Fill your heart with joy.

Continue to breathe with constant tension and attached awareness.

Each time you inhale,

Drop into a deeper level of silent awareness and experience the balancing and relaxing impact on the parasympathetic nervous system.

Breath is calm.

Mind is silent.

Body is relaxed.

Heart is unconditionally open.

Now return to your normal breathing and turn your attention inward.

Experience the powerful impacts of vibratory energetic pulsations in the form of sensations in your body.

Let your detached awareness embrace all experiences unconditionally.

Let your mind melt and merge into it.

Now bring your total undivided attention to the eyebrow center and drop into the deepest level of silent stillness,

Peace,

And harmony.

Enter an effortless state,

Being.

Follow my guidance as we move our attention through different parts of the body.

Let the penetrating power of consciousness instantly dissolve any blockages and holdings as you move through different areas of your body.

As I guide you from point to point,

Remain in non-doing,

Silent awareness.

Resolve to yourself that you will stay alert and awake.

Now bring your undivided attention to the brow center,

Pit of the throat,

Right shoulder,

Elbow,

Wrist.

Index finger,

Middle finger,

Ring finger,

And little finger.

Wrist,

Elbow,

Shoulder,

Pit of the throat,

Left shoulder,

Elbow.

Wrist,

Index finger,

Middle finger,

And little finger.

Wrist,

Elbow,

Shoulder,

Pit of the throat,

Middle of the chest,

Right nipple.

Right side of the chest,

Middle of the chest,

Left nipple.

Left side of the chest,

Middle of the chest,

Navel point,

Middle of the pubic bone,

Right hip.

Big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Middle of the pubic bone,

Left hip,

Big toe,

Second toe,

Third toe,

Fourth toe.

And fifth toe,

Ankle,

Middle of the pubic bone,

Navel point,

Middle of the chest,

Pit of the throat.

And back to the brow center.

Gather your attention at the brow center,

Ajna chakra.

Let the non-doing presence fully manifest in your brow center.

Observe the vast stillness and the silence.

Resting in this vastness,

Allow whatever comes into your field of awareness to be present without comment or judgment.

Witness it as it floats by like clouds in the sky.

All that can never be done by your doing can happen only in the non-doing presence of your being.

Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.

Feel it.

Experience it.

Let your mind merge and melt into the presence and enter the sanctuary of silence.

Remain empty and free from all doing.

Here,

Your intention and your affirmations are actualized and fulfilled with effortless ease.

If you have an intention,

Bring it into your awareness three times in the form of words,

Images,

Or as a felt sense.

If you do not have an intention,

Just remain silent and let spirit,

Who knows what is best,

Do it for you.

Allow this intention to go to the deepest levels of recognition with no hesitation.

Know that your higher self recognizes,

Honors,

And accepts your intention.

Have faith and trust that it has been heard and is being acted upon by a higher power of the Source within you.

There is no need to do anything about it.

Bring your attention back to the center between the eyebrows and feel all the energies of your body from all meridians activated,

Purified,

And balanced.

All channels are open and the life force is flowing freely,

Healing the body and calming the mind.

Open your heart and feel content.

Just experience.

Establish yourself firmly in faith and trust to receive the grace,

Protection,

And guidance of the higher self within you.

The more often you go to your Source,

The easier it will be to return there and the longer you can stay there.

Feel the presence of your own spiritual guides surrounding you and blessing you.

Accept their blessing and grace.

Embody it and spread it wherever you go.

Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the Source within.

You are the emissary of light and love.

Carry it everywhere you go and to everyone you meet.

If you have an area that you feel needs healing,

Be it physical,

Mental,

Or emotional,

Allow this light and love to flow into that area now.

Begin to become aware of the rising and falling of the breath.

Slowly,

Feel yourself beginning to rise to the surface of awareness.

Sense the body resting on the surface beneath you.

The quality of the air as it touches the skin.

Gradually,

You can move as if you're waking from a restful sleep.

Bend your knees and pull them closer to your chest.

Rock sideways gently.

Take your time.

Do not hurry.

Then just turn onto your right side and curl into a fetal position.

Feel the safety,

Comfort,

And protection of the womb of existence.

Bring your intention into your awareness again.

Change nothing.

Every time you find yourself in reaction,

You are empowered to replace it with your intention.

Now,

You can gradually move and begin to sit up with your eyes closed.

Continue to stay deep in this deep inner experience.

Regardless of what you consciously recognize but has or has not changed,

Know that something deep within has shifted to connect you with your intention.

Become aware of your body and bring a deep sense of peace and contentment with you as you bring attention back to the body.

Notice how relaxed the body is.

How soft the breath is.

How silent the mind is.

How quiet the heartbeat is.

Notice how calm the mind is.

Notice how relaxed the body is.

How soft the breath is.

How silent the mind is.

How quiet the heartbeat is.

Be still.

And be grateful.

Know that you can easily enter here again and again.

Now,

You may gradually open your eyes.

Thank you for practicing with me today.

Again,

My name is Stefano,

And it's a pleasure to have you here.

If you found today's practice beneficial,

Please remember that your meditation becomes more powerful the more often you come back to your practice.

Please consider following me,

And I would greatly welcome your reflections,

Comments,

And feedback.

Let me know which practices have provided the greatest support.

It would also be nice to know where and when you started your practice today.

You can check the description for additional information about this individual recording,

And you're invited to check out the other meditations I have provided,

Depending on what you need most right now.

If you enjoyed this practice today,

Please consider sharing it with others who would benefit from moments of peace,

Calm,

And tranquility.

If you're interested,

Please contact me for personalized guidance of your meditation practice.

We can closely work together to help you achieve certain outcomes through meditation coaching or by creating custom meditation scripts that help you where you are now.

Thank you again for practicing with me today.

May you be peaceful,

May you be well,

May you be happy,

May you be prosperous,

And may you be free.

Namaste.