Yin Yoga for Anxiety | 20 Minutes of Relaxing Yoga to Clear Your Mind
Set a Timer for 10 Minutes: Close your eyes gently and take a few deep breaths in through your nose and out through your mouth.
Focus on your breath: Notice the sensation of your breath entering and leaving your nostrils. If your mind wanders (which it will!), gently bring your attention back to your breath without judgment.
Body Scan (Optional): After a few minutes of focusing on your breath, spend a few minutes doing a body scan. Mentally scan your body from head to toe, noticing any areas of tension or discomfort. Simply observe these sensations without judgment.
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Loving-kindness Meditation (Optional – Last 2 Minutes): Silently repeat phrases of kindness and well-being towards yourself and others. You can start with “May I be happy,” “May I be healthy,” “May I be safe,” and extend them to loved ones, acquaintances, and even the world.
Gentle Movement (Last Few Minutes): Slowly wiggle your fingers and toes, roll your head, and gently stretch your arms and shoulders. Take a few more deep breaths.
Option 2: Yoga Nidra (Deep Relaxation)
Find a comfortable position: Lie down on your back on a yoga mat or a comfortable surface with a blanket or pillow for support if needed.
Set a Timer for 15 Minutes: Close your eyes and take a few deep breaths in through your nose and out through your mouth. Let go of any tension in your body.
Body Scan: Mentally scan your body from head to toe, systematically relaxing each muscle group. Imagine a wave of relaxation washing over your body.
Breath Awareness: Pay attention to your natural breath without trying to control it. Notice the rise and fall of your chest or abdomen.
Visualization (Optional): Imagine a peaceful place that brings you joy and visualize yourself in that space. Focus on the sights, sounds, and smells of this place.
Bringing Yourself Back: When the timer goes off, wiggle your fingers and toes, gently roll your head from side to side, and take a few deep breaths. Open your eyes slowly when you feel ready.
These are just a couple of options, and there are many variations on mindful practices you can explore. Remember, the key is to find what works for you and be patient with yourself.
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