Hi friends,
This is Kelsey with Life Alchemy and this is a yoga nidra for deep rest to support anyone experiencing chronic fatigue or burnout.
I've been living with chronic fatigue syndrome myself and know how heavy and challenging it can feel.
And I also know how life-changing Yoganidra has been for my own energy,
Healing,
And well-being.
Remember that rest is not earned,
It is something that you deserve inherently,
And I'm so glad you're here nourishing yourself.
I invite you to come into a cozy space to rest now and minimize whatever distractions you can.
You might draw the curtains,
Turn off the lights,
Or wear an eye covering.
And you might extend some extra care to yourself by wrapping in a blanket or propping yourself up with pillows.
Come into whatever supported position would feel best for your body right now.
And feel welcome to adjust whenever needed.
As you're settling in,
Remember that my guidance is just suggestion,
And I encourage you to skip,
Pause,
Or adapt anything in this practice as best serves you.
This is your time,
Your rest.
If at any point the attention wanders,
That's completely natural.
Just gently return to my voice when you notice.
If you drift off to sleep,
Know that you are getting the exact rest you need and you are receiving all of the benefits of this practice.
During this time together,
There is nothing for you to do,
Nothing to fix,
Nothing to achieve.
You're invited to rest back in effortless being.
Simply receiving this yoga nidra nourishment.
All of you is welcome here,
Just as you are,
Just as you're feeling,
Just as your body is right now.
I invite you to close the eyes or soften the gaze.
And begin to notice the sounds in the space around you.
Sounds that are far sounds that are close.
Noticing the temperature of the air around you.
Its warmth or coolness.
And notice the sensation of the surface beneath you.
How it's holding you.
Molding to your shape.
And cradling you with support.
Bring the attention to the breath now.
Inhaling.
.
.
And exhaling.
And if it's comfortable for you,
You might invite the body to let out slightly longer exhalations.
Maybe even sighing.
You might welcome a gentle softening at the eyes and the brows.
Maybe inviting a small parting between the lips or the teeth.
And maybe allowing gravity to massage the shoulders downward.
Allow the attention to gently glide to the heart space now.
And notice sensation from the inside out.
If you have a sankalpa or heart's intention you're working with,
Welcome it in.
Or you might like to use the phrase,
I am deeply resting now.
Or any other phrase,
Image,
Or somatic feeling that resonates.
You might imagine this Sankalpa as a seed of intention that you're planting.
I invite you now to bring the attention to each part of the body as it is named,
Simply noticing whatever is present and seeing if you can allow it to be there in kind,
Loving awareness.
If at any point the sensation gets too intense,
Feel welcome to skip that part of the body and bring the attention somewhere it feels neutral or pleasant.
If it feels supportive for you,
You might imagine the attention as a soft,
Warm light Gently nourishing and rejuvenating each part of the body.
Nothing for you to do,
Just receiving,
Like a plant photosynthesizing.
Beginning with the tongue.
Noticing all of the sensation in the tongue.
The teeth and gums.
The lips,
The whole mouth.
The nose.
Both of the eyes.
Center of the forehead.
The crown of the head.
Both of the cheeks.
The chin,
The whole face and head.
The neck.
Center of the chest.
The right shoulder.
ELBOW Rest.
Palm of the right hand.
The thumb,
First finger.
Second finger.
Third finger.
Fourth finger.
All of the right fingers and the whole hand and arm.
Right side of the chest.
The right side ribs.
Right hip KNEE ANKLE sole of the right foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All of the right toes and the whole foot and leg.
Back to the center of the chest.
The left shoulder.
Elbow Rest.
Palm of the left hand.
The thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
All of the left fingers and the whole hand and arm.
And left side of the chest.
The left side ribs.
Left hip.
Knee ANKLE sole of the left foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe,
All of the left toes and the whole foot and leg.
The tailbone.
The whole spine up through the back and neck.
All the way to the crown of the head.
The whole body now.
The whole body held in kind,
Loving awareness.
Now bring the attention to the natural breath.
You might notice the breath at the nostrils.
The throat,
Or maybe at the chest or belly.
You might notice the temperature of the breath coming in and going out.
Notice how the body breathes itself.
All on its own.
Now notice the parts of the body that are held by the surface below.
The parts that are grounded,
Supported.
And held by the earth.
And now notice the parts of the body that are open to the air above.
The parts that are light.
Spacious and basking under the sky.
And for the next few moments,
Simply resting in between.
Fully supported by the earth.
And open to the sky.
Now imagine resting in a sanctuary of your choosing.
Maybe on a mossy forest floor.
Or on warm grains of beach sand.
Maybe on a soft cloud.
We're on calm,
Still water.
Maybe something else.
If nothing naturally emerges,
Perhaps resting in loving awareness itself.
No need to create any imagery or sensations.
Just allowing the sanctuary to be effortless.
Notice how you're held here.
How this sanctuary of rest gently cocoons around you.
Nourishing and replenishing all the layers of your being.
Resting in receptivity and presence.
Resting back as the witness of it all.
In this state of pure awareness,
Recall your sankalpa and allow it to naturally take root.
You may have chosen,
I am deeply resting now,
Or perhaps something else.
What does this Sankalpa feel like?
Allow the truth of it to bloom within your being and out into the space around you.
Begin to notice the edges of your body.
And the sensation of the surface beneath you.
Noticing the breath coming in.
And going out.
And begin to welcome a sense of the space around you.
Noticing the temperature of the air.
Noticing sounds.
You might take a moment to extend some gratitude to yourself for resting today.
And you might set an intention to return to this practice again.
Please feel welcome to rest here a while longer.
And when you're ready.
Slowly.
.
.
And gently,
Transition however works best for you.
Thank you so much for practicing with me today.
I am sending my care and wishing you much ease.
