Hello and welcome to Sheer Love Yoga and Breath.
My name is Natalie and today we have a Yoga Nidra for Mom Rage and Overwhelm.
Our minds can become overwhelmed just as our bodies can.
And when we have so many demands coming at us at once,
It can become hard to respond to what's happening around us in the way that we would like.
So today's practice is an invitation to step out of that mental busyness for a little while and to reconnect with your capacity to cope with different things.
Because in fact,
You have been able to move through everything that's happened in your life thus far.
So when a difficult moment comes up,
When you're overwhelmed,
Frustrated,
Or close to rage,
You may find that this sense of your own capacity to cope comes back to you.
You ground down and you settle.
Let's begin.
I invite you to get ready for Yoga Nidra.
For me,
I find it most comfortable to lay on my back with my body straight from head to toe and my arms by my sides,
Palm facing up.
Sometimes I prefer to have my hands palm facing down on my abdomen.
However,
You can take any position that feels best for your body.
So just take a moment now to find a position and to settle.
See if you can get yourself just a little bit more comfortable.
And now gently close your eyes.
And relax the muscles of your jaw,
Your neck.
Your shoulders and your face.
Develop a feeling of relaxation in your body like the feeling that comes just before sleep.
Begin to notice your natural breath,
How your body breathes itself in and out.
In and out.
In and out.
We're going to now introduce a gentle rhythm.
Breathing in for a count of four and breathing out for a count of four.
There's no need to take a deeper breath than feels natural.
Simply allow the breath to become steady and even.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
I'll now give you a moment to continue breathing in for a count of 4 and out for a count of 4.
On your own,
On your own rhythm.
And now with your breath steady and your body beginning to settle,
We'll turn to your sankalpa.
A Sankalpa is simply an intention,
A short phrase that you choose to carry with you.
Think of it as planting a seed.
You may not notice anything happening right away,
But with time and repetition that seed can take root.
When a difficult moment comes,
You may find that your sankalpa comes back to you.
It can be something steady to hold on to when everything else feels like too much.
For this practice,
You might choose the sankalpa,
I can cope.
Or perhaps,
I have what I need for this moment.
Another option is I can handle what comes.
You might find that one of these Sankalpas feels right for you or another may arise on its own.
Choose the words that feel most supportive to you.
You don't have to force yourself to believe them,
Simply repeat your chosen Sankalpa silently to yourself three times.
Allow that to settle in.
As we move into a body scan.
When I name a part of your body,
Simply bring your awareness to that area.
There's nothing you need to change,
There's nothing you need to do.
Simply notice and then allow your awareness to move on to the next body part,
Following the sound of my voice.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand,
Back of the hand,
Right wrist.
Forearm elbow.
Upper arm.
Shoulder,
Right armpit,
Heart center.
Left thumb.
Index finger middle finger Ring finger.
Little finger.
Palm of the left hand,
Back of the hand,
Left wrist.
Forearm.
Elbow upper arm.
Shoulder.
Left armpit.
Heart center.
Upper abdomen,
Belly.
Pelvis.
Right hip thigh.
Me.
Shin.
Ankle.
Top of the right foot.
Big toe.
Second toe.
Third toe.
Fourth toe,
Little toe,
Sole of the right foot,
Heel.
Calf.
Back of the knee,
Thigh.
Right hip.
Products.
Left tip.
Thigh.
Nee.
Shin.
Ankle top of the left foot.
Big toe Second toe.
Third toe.
Fourth toe.
Little toe.
Sole of the left foot.
Heal calf.
Back of the knee.
Thigh.
Left tip.
Base of your spine.
Lower back.
Middle back.
Upper back.
Back of the shoulders.
Back of the neck.
Back of the head.
Top of the head.
Forehead right eyebrow.
Left eyebrow.
Space between the eyebrows.
Right eye.
Left eye.
Nose right cheek.
Left cheek upper lip.
Lower lip.
Jaw.
Throat.
Chest.
Whole right arm.
Whole right arm.
Whole left arm.
Whole left arm.
Both arms together.
Both arms together.
Whole right leg.
Whole right leg.
Whole left leg.
Whole left leg.
Both legs together.
Both legs together.
Both arms and both legs together.
Both arms and both legs together.
Whole front of the body.
Whole back of the body.
Pull front and back of the body together.
Whole front and back of the body together.
Whole body together.
Whole body together.
Whole body together.
And now,
Bring your awareness to the surface beneath you.
Imagine that you are lying on the ground supported completely by the earth beneath you There is nothing you need to hold up,
Nothing you need to carry in this moment.
Feel the weight of your whole body being held by the ground beneath you.
Allow yourself to be supported.
And now,
Bring your awareness back to your breath.
Notice the natural rhythm of your breathing there's nothing you need to change simply notice the breath moving in and moving out and will now begin counting the breath backward from 21.
With each breath,
Silently count down by one.
If you lose count,
That's okay.
Simply return to 21 and begin again.
Breathing in 21,
Breathing out 21.
Breathing in,
20.
Breathing out,
20.
Breathing in,
19.
Breathing out,
19.
Continue at your own pace.
You and now allow the counting to fall away.
Bring your awareness back to your Sankalpa.
The seed you planted at the beginning of this practice.
Repeat your sankalpa silently three times,
Allowing the words to settle into you.
And when you're ready,
Begin to notice your body resting here.
Notice the surface beneath your body notice the sounds around you Take a few moments to gently move your fingers,
Move your toes,
Perhaps stretch your arms or your legs,
And when you're ready,
And only when you're ready,
Slowly open your eyes.
Take your time here.
This is your time.
There's no need to rush.
It's been a pleasure practicing with you today.
I hope you return.
And please leave a comment below to let me know how this felt for you or really anything else you'd like to share.
I love being in touch with other members of this community.
Remember,
You can cope with hard things.
You've got this.
Namaste Mama take good care
