Yoga Nidra To Overcome Anxiety And Improve Sleep - Candle

It is time for yoga nidra.

You should be lying on your back with the knees slightly bent and supported.

Make sure that you are warm enough and that your position is one that will be comfortable for the duration of the practice.

It is best that you remain still during yoga nidra so that both your body and brain have a chance to fully relax.

However,

If you become uncomfortable,

Please feel free to change position.

Allow your eyes to close and keep them closed until the practice has ended.

The practice of yoga nidra is a practice of yogic sleep that will put your brain into a delta state,

A state of consciousness between wakefulness and sleeping.

Try to remain awake by listening to the sound of my voice.

You will be asked to move your awareness to various bodily sensations,

Emotions and images.

Try not to concentrate too intensely as this may prevent you from relaxing.

During this meditation,

Please use and absorb what you need in the moment and leave the rest behind.

If the mind becomes overactive with thoughts and worries,

Just come back to the sound of my voice.

Listen to the sound of your breath.

The sound of your breath is slow.

Your body enters a state of relaxation.

Now,

Repeat mentally with your inner voice.

I am going to practice yoga nidra.

I am listening to the guidelines.

A constant communication is taking place between the teacher and myself.

I can hear the sound of her voice and we are connected.

The whole atmosphere is charged of one energy,

A powerful vibration.

In this atmosphere,

You are lying on your mat.

At this point,

You will bring to your mind a sankalpa.

A sankalpa is a resolution,

An intention.

It is a positive and simple intention that you bring for you.

If you have one specific intention for you already in your mind or in your heart,

Formulate it now mentally.

If not,

Maybe make the intention to deeply relax through this experience.

Formulate a sankalpa of your own now.

Repeat this sankalpa clearly three times with your inner voice and remember it.

The sankalpa you make during yoga nidra.

Plants a seed in the fertile soil of your mind to bring transformation and healing.

Also,

Say to yourself,

I am practicing yoga nidra.

I am awake and relaxed.

Bring your awareness to your breath.

Feel the flow of the breath in and out of your lungs.

The breathing is natural,

Instinctive,

Automatic.

Maintain awareness of your breath.

Complete awareness of the breath.

Concentrate on your navel and the movement of the navel while you breathe in and out.

Keep your attention on the navel rising up and going down with every breath.

With each and every breath,

The belly expands and contracts.

Concentrate on this movement synchronized with the breath.

And slowly,

Direct your attention to the movement of the chest.

Direct your attention to the chest.

Notice the movement created with each and every breath.

With each inhalation,

The chest rising up and with each exhalation,

The chest going down.

Going at your own pace,

Take the time to observe the movement of the chest.

We will now begin a systematic journey of sensory awareness throughout the body.

You will move your awareness to different parts of the body.

As soon as you hear them named,

Please say the name of the part to yourself and feel that part of the body without making any movement.

The practice begins on the right side.

Direct the attention on the right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Thigh,

Calf,

Ankle,

Heel,

Sole of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now direct your attention to the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now direct your attention to the back of the body,

The right heel,

Left heel,

Right calf,

Left calf,

Right thigh,

Left thigh,

Right buttock,

Left buttock,

Lower back,

Middle back,

Upper back,

The entire spine,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

Top of the head,

Forehead,

Right temple,

Left temple,

Right ear,

Left ear,

Right eyebrow,

Left eyebrow,

Middle of the eyebrows,

Right eye,

Left eye,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Both lips together,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

Upper abdomen,

Navel,

Lower abdomen,

Right groin,

Left groin,

The pelvic floor,

The whole right leg,

The whole left leg,

The whole right arm,

The whole left arm,

The whole face,

The whole head,

The whole torso,

The whole body.

Imagine that your body is close to a bonfire.

You can feel an intense heat.

The body is experiencing this heat as if the fire was becoming hotter and hotter.

The temperature is rising on your skin.

You feel all parts of the body starting to sweat.

Notice all sensations in your limbs,

Sensations in your head,

In your breath.

Now change this experience as the fire stops.

You start feeling the temperature drop.

An icy breeze is now reaching your skin.

The body starts to become cold.

The body becomes so cold that you feel a deep freezing sensation in all your limbs.

Notice how your body reacts to this extreme sensation.

Notice what is going on in your mind.

Now the temperature is coming back to normal and you start coming back to a neutral state of mind.

Feel comfortable and relaxed and slowly bring to your mind the experience of pain.

Concentrate on the feeling of pain,

Emotional pain,

Physical pain.

Become aware of that pain.

Sit with the feeling of pain.

Experience the feeling of pain in your body.

Feel the sensations in your chest,

In your heart,

In your mind,

On your skin,

Your breath,

Your muscles.

Notice how pain manifests itself within the body.

Now bring in the feeling of pleasure.

Submerge yourself in complete pleasure.

Relieve any past experience of pleasure,

Either physical or mental.

Be in that moment.

Feel the pleasure.

Be aware of that pleasure.

Manifest the experience of pleasure in your entire mind,

Body and emotions.

Pleasure in your heart,

In your chest,

In your mind.

Sensations of pleasure in your limbs.

Pleasure in your breath.

As you rest peacefully,

Begin to form an image in your mind.

Imagine that you are in a safe,

Comfortable room.

The room is pleasantly dark.

Imagine the glow of a candle beside you.

Keep your attention facing forward as you notice the gentle flickers of warm light on the wall in front of you.

See the dancing light from the candle.

Feel yourself relaxing as you watch the beautiful patterns made by the light of the candle.

You might want to turn to look at the candle.

Turn in your imagination toward the candle.

Picture the candle in front of you and see the soft light it creates.

Notice the flame gently moving as the candle burns.

Imagine what the candle looks like.

What shape is it?

What color?

What size?

Create a detailed picture of the candle in your mind.

Imagine that the candle gently melts away the stresses and tensions you have been holding in your body.

As the candle burns,

Feel the tensions easing and the relaxation flowing through your body.

Notice the wax becoming softer.

Feel the body also becoming softer.

Notice again the soft flame at the top of the candle.

See how it flickers slightly in response to your breath as you exhale.

Watch how the flame responds each time you breathe.

Now turn your attention back to the wax of the candle.

The softening wax is melting,

Turning to liquid,

Warm and flowing,

Free from tension.

See the wax of the candle melting.

Melting away,

Your tension is melting away.

As the melted wax builds,

See it slowly overflow and pour down the side of the candle,

Drop by drop.

It feels like any stresses you were holding onto are dripping away with each drop of wax from the candle.

The soft flame of relaxation warms you from the inside,

Melting away all stress.

Watch the wax melting,

Feeling the same effects on the tension in your body.

Melting,

Relaxing.

Continue to observe the burning candle,

Enjoying the relaxation you are experiencing.

When you are ready to finish your relaxation session,

Take a deep breath and exhale through your mouth,

Blowing out the candle.

Now it is the time to remember your sankalpa,

Your resolve.

Repeat mentally the same sankalpa that you made at the beginning of the practice.

Repeat it exactly as it was three times,

With full awareness and confidence.

Now taking your time,

Bringing back sensation to the body,

Attention to the room around you,

To the floor beneath you.

Perhaps wiggling your fingers and toes,

Starting to move your body,

Becoming fully alert and wide awake.

You can extend your arms above your head and stretch.

And slowly bring your knees to your chest,

Interlace your arms around your legs and roll to your preferred side,

Into a fetal position.

When you are ready,

Slowly make your way into a sitting position,

Eyes closed.

The practice of yoga nidra is now complete.

You can soften your gaze slowly to bring the light little by little in your eyes.

Blink your eyes open completely whenever you are ready.