Hi friends,
This is Kelsey with Life Alchemy and this is a short yoga nidra meditation,
Also called NSDR or non-sleep deep rest,
For pacing and replenishing energy.
If you are experiencing chronic fatigue syndrome,
Long COVID,
Or another energy-limiting condition like myself,
Or if you're in the midst of a stressful or busy day,
Including practices like this in your daily routine can be really transformative for the mind,
Body,
Nervous system,
And spirit.
Let's begin by taking a moment to curate a cozy space to rest.
You might minimize distractions,
Wrap yourself in a blanket or place a covering over your eyes and make any movements that might feel good before we come into a quality of stillness.
And as you're settling,
Please remember that my guidance is simply suggestion and any modifications that serve you are most welcome here.
If you fall asleep or if the attention wanders,
When you notice,
Simply return to the sound of my voice.
When you're ready,
Come into whatever supported position is best for you.
And take a big full inhalation and a long slow exhalation,
Maybe sighing.
One more time,
And on this exhalation,
See if you can release any tension in the body.
You might imagine softening at the eyes,
Jaw,
Shoulders,
Or belly.
If there is a sankalpa or heart's intention that you'd like to call in,
Please do so.
Or you might simply welcome the somatic feeling of resting in presence itself.
I invite you now to bring attention to each part of the body as it's named.
Simply notice whatever sensations are present and see if you can allow them to be there in loving awareness.
If it gets too intense,
You can shift attention somewhere the sensation is neutral or pleasant.
Begin by bringing attention to the tongue,
Insides of the cheeks,
The teeth and gums,
The top lip,
The air coming in and out of the nostrils,
Between the eyebrows,
The ears,
The whole face and head,
And bringing attention to the neck,
Center of the chest,
The shoulders,
Upper arms,
Palms of the hands,
Backs of the hands,
The thumbs,
First fingers,
Second fingers,
Third fingers,
Fourth fingers,
All of the fingers and both hands and arms,
Back to the center of the chest,
Navel,
The belly,
The whole body,
The whole abdomen,
Bringing attention to the pelvic bowl,
Both of the hips,
The thighs,
Front and back,
Lower legs,
Soles of the feet,
Tops of the feet,
All of the toes,
All of the toes and both feet and legs,
Bringing attention to the whole body now,
The whole body,
Alive and kind,
Loving awareness,
And begin to notice the natural breath maybe noticing the air at the nostrils or the rise and fall of the chest or belly and with each inhalation imagine breathing energy into the whole body and with each exhalation imagine releasing what's no longer needed inhaling energy and exhaling,
Letting go on your own now,
Following the natural rhythm of breath resting here in pure presence feeling the aliveness of awareness itself recall your sankalpa or heart's intention now or perhaps immerse even deeper into presence begin to notice your body resting on the surface below noticing all the contact points where you're held noticing the breath coming in and out and welcoming in a sense of the space around you taking a full breath in and a long slow breath out and when you're ready,
Slowly and gently begin to transition back to wakefulness however works for you thank you for practicing with me many blessings to you
