Yoga Nidra For Easing Burnout

This practice will ease burnout, stress, and insomnia. We begin with an overview of burnout based on the work of Emily & Amelia Nagoski and we weave aspects of their work into our relaxation and practice including touch support, connection and breathing. We learn evidence-based tools to support ourselves while moving into deep relaxation. You will leave feeling rested, nurtured, and nourished. We end the practice with excerpts from writer Octavia Raheem.

Transcript

Welcome.

Take some time and really allow yourself to arrive.

Notice what helps you to connect and ground into the here and now.

Is it something you can see,

Hear,

Touch?

Let your attention move through your space.

Just by being here,

You have already shown up for yourself.

And by showing up,

You let yourself know that your needs matter.

Your well-being matters.

You matter.

As always,

You have choices in your practice.

You may follow along,

Or at any point,

You may choose to follow your own inner guidance.

I encourage you to follow what feels supportive.

This may include opting out of certain guidance,

Moving your awareness away from the body and out into your space,

Working with a grounding object like an essential oil,

A fidget toy,

Or whatever you personally find soothing.

Follow what feels best for you.

You are your own greatest teacher.

Take some time to set up your space and get as comfortable as possible.

I invite you to use any props you may have,

Such as pillows,

Blankets,

Or an eye mask,

To help allow every part of your body to feel supported and at ease.

As you are getting comfortable,

There will be an option to explore touch support while I briefly talk about burnout,

And then we will begin with a guided relaxation.

If it feels comfortable for you,

You may bring your hands to your head,

With one hand cupping the back of your head,

Just with a couple fingers touching the neck and the rest up on to the bottom of the head,

And then the other hand cupping your forehead.

Just finding a position that feels comfortable,

And you may rest your hands here,

Noticing the warmth and pressure,

The containment and support,

And how this may impact your body.

Most of us have a sense of what burnout is and what it may feel like in our bodies.

Healthcare professionals,

First responders,

Teachers,

Parents,

And many of us living and navigating life in recent years are all too familiar.

Please know that burnout is a systemic issue and not an individual issue.

The changes that need to occur at a systemic level for wholeness and wellness are outside of the scope of today's practice,

But please know that it is not your fault if you're feeling burnt out.

Allow yourself tenderness and grace as we move through this practice today.

Emily and Amelia Nagowski outline three components that define the experience of burnout.

One,

Emotional exhaustion,

The fatigue that comes with caring too much for too long.

Two,

Depersonalization,

The depletion of empathy,

Caring,

And compassion.

Three,

Decreased sense of accomplishment,

The feeling that nothing you do makes a difference.

Let's take a pause here.

Just notice our breath for a moment.

And if it feels okay,

I now invite you to bring one hand over your heart and one hand over your stomach.

And just noticing how this may feel different.

Observing the sensation of the contact between your hands and your body.

Perhaps there is a texture from the fabric of your clothes.

Movement from your breath.

And just settling into the rhythm of your breath.

Continuing to adjust and wiggle until you find complete support for yourself.

And allowing your hands to rest here as I continue.

Chronic stress plays a major role in burnout.

And the Nagoskis very importantly distinguish between a stressor and stress.

A stressor refers to what triggers the stress,

Like a deadline at work or a traffic jam.

Whereas stress is a physiological response that happens within our bodies.

This is important to discern because we can deal with the stressor,

Meet the deadline,

Or finally get out of traffic.

But we may still have the lingering effects of the physiological stress response happening within our nervous systems.

And vice versa.

We can work with our stress even when a stressor is ongoing.

We may call this completing a stress response cycle.

We can imagine the stress response like a wave.

Without any judgement,

We can notice it rise,

Peak,

And fall.

Allowing our stress responses to move through the body like a wave until it reaches the shore and completes.

And that helps us to deal with the physiological stress and land on the shore without getting caught in the waves.

The Nagoskis outline evidence based ways to complete the stress response cycle and allow the waves to move through to the shore.

This includes physical activity,

Breathing,

Laughter,

Creative expression,

Crying,

Social connection,

And safe touch.

Which we are working with right now.

These are all different ways of moving the waves of stress through our bodies to meet the shore of calm.

Today we will also have the options of exploring breathing as well as integrating aspects of social connection into our practice.

You may now find a resting position for your hands for the remainder of the practice.

Allowing yourself to make any adjustments to allow your body to be completely supported.

And I invite you to bring gentle awareness to your body and notice if you could be even slightly more comfortable.

Making any needed adjustments.

Allowing the weight of your body to release and be supported by the surface you are on.

Letting the head become heavy.

Softening the brow.

Releasing the jaw.

And noticing if there is any tension you can let go of in the body.

Now I invite you to bring to mind someone who you feel free to be yourself around.

Someone you feel connected to.

Perhaps you feel supported or understood by this person.

Maybe it's someone you know like a loved one or a pet.

Maybe it's a mentor.

An artist you admire.

A spiritual figure.

All that matters is that you feel completely comfortable and safe with this person.

Once you have found this,

Imagine being in their presence.

What do they look like?

Sound like?

Where are they in relation to you?

In front of you?

Beside you?

Notice what it's like to be in their presence.

Is there a feeling that comes up?

Do you sense how or where their presence lands in your body?

And are there any sensations that arise?

Noticing this without any judgement.

Bringing a sense of curiosity.

Perhaps a warmth or softness arises.

Maybe even a slight smile finds its way to your lips.

Allowing whatever feelings or sensations arise to expand.

Expanding through the whole body.

Feeling the power of safe connection in your nervous system.

Now bringing awareness to your heart space.

Sensing into this space.

Finding yourself to connect with your heart.

Inquiring within.

Notice what it's like for you to connect with your heart.

If there's anything that feels heavy,

Feels like it's not yours,

Feels like it's a burden that your heart is carrying,

Give yourself permission to lay these to rest in the earth.

For the earth to hold you and your heart.

And now checking in with your heart space again.

Seeing if an intention or sankalpa arises for today's practice.

This may arise as a word,

An image,

Or even a feeling.

Perhaps your intention involves feeling grounded and peaceful.

Or perhaps it involves your well-being and vitality.

Or even honoring yourself and your boundaries.

Whatever your heart desires,

Phrase it as a simple present tense statement as if it is already true.

Such as I.

.

.

Such as I honor my needs and boundaries.

Or I feel rested,

Rejuvenated,

And at peace.

Please say your intention three times to yourself now.

Your sankalpa is like a seed that you plant in the garden of your consciousness.

It is already being nurtured.

Now bringing awareness to the body.

Right thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Right shoulder.

Armpit.

Right side of the chest.

Right side of the abdomen.

Waist.

Right hip.

Hamstring.

Thigh.

Knee.

Calf.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The entire right side of the body.

Left thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Left shoulder.

Armpit.

Left side of the chest.

Left side of the abdomen.

Waist.

Left hip.

Hamstring.

Thigh.

Knee.

Calf.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The entire left side of the body.

The brain.

The hypothalamus in the center of the brain.

Under the surface in the middle of the brain.

Small cone-shaped hypothalamus.

The pituitary gland in the brain underneath the hypothalamus.

Behind the bridge of the nose.

Small pea-sized pituitary gland.

The adrenals on top of the kidneys.

Triangular in shape.

The adrenal glands.

Now visualizing the hypothalamus,

The pea-shaped pituitary gland,

And the adrenal glands all at once.

They are all connected.

This is the HPA axis.

Now imagine that the HPA axis is receiving deeply healing support.

A warm white light gently moves in through the crown of the head,

Down into the brain,

Reaching the hypothalamus,

The pituitary gland.

Building and nourishing these areas.

Deeply healing.

Moving through the crown into the brain,

Down through the body.

The adrenals.

Making its way all the way to the feet.

Relaxing the entire body.

Warm white light.

Letting go of anything you no longer need to hold.

Letting go of anything that no longer serves you.

Moving out of the body through the feet.

And into the earth.

The earth holds you.

And the light expands throughout the entire body.

Realizing each and every part.

Noticing what it's like for you to receive this support.

See if you can soften into this support.

Allowing.

Receiving.

Healing.

You deserve support.

You deserve ease.

You deserve rest.

Moving awareness now to the breath.

Observing the natural rhythm of the breath.

Softening the jaw and the tongue.

Noticing the breath enter in through the nose.

And feel the breath moving out through the nose.

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

Like soft ocean waves.

The breathing is natural and automatic.

There is no effort.

Simply observing the breath moving in through the nose.

Follow it all the way into the lungs.

And all the way back out from the lungs through the throat and the nostrils.

Noticing if you can feel the breath land somewhere.

Perhaps the top of your lip.

There is no effort.

Just letting the breath rise and fall like waves.

Letting the belly rise and fall with ease.

Just rolling waves.

Inhale,

Belly rises.

Exhale,

Belly falls.

Letting the waves of the breath breathe you.

I invite you to bring to mind the dominant emotion you are working with in terms of burnout.

There may be several,

But see what stands out to you the most.

Perhaps anger,

Hopelessness,

Sadness or guilt.

What emotion seems to be the most present for you?

Notice this without any judgement.

Observe it with a sense of curiosity and compassion.

Does this emotion have a location in the body?

Feel and sense into this.

Is there a size or shape?

Perhaps a color or texture?

See if you can allow this feeling to move through effortlessly.

Like a wave rising,

Peaking,

Then falling.

Allowing it to move through to the shore however it may need to.

Now cultivate the feeling of the opposite emotion to this.

What would the opposite of this emotion be for you?

Is there a location in the body for this emotion?

What kind of qualities or sensations arise with this?

See if you can allow this feeling to expand in your body,

Moving through like soft ocean waves.

Now moving back into the first emotion.

Notice the sensations present and then moving into the opposite and notice the sensations here.

Now allow yourself to hold awareness of both of these emotions at the same time.

Holding awareness of all the sensations,

Emotion that arises with compassion.

Feel them both together in the container of your body.

There is enough space for all of the feelings.

There is enough space for all parts of you.

Now feel and sense into the following.

Soft clouds,

Gentle rain on a tin roof,

Sleeping baby,

A slow moving tortoise,

Trees swaying in the breeze,

Emerald green fire,

Newly budding trees in the spring,

The sound of gentle wind chimes,

Blue robin's eggs tucked into their nest,

Seeds sprouting,

The smell of wet soil,

Emerald green forest,

Ocean waves gently crashing ashore,

Early morning sunrise,

Early morning sunrise,

Early morning sunrise.

Now observing the early morning sunset.

Now observing the early morning sunrise fading and in its place a vast space of empty darkness arises.

This is the inner space of your consciousness or Chidakasha.

It's as vast and infinite as the cosmos.

In this space we are not in the mode of doing but rather in the mode of being.

We are witness to this vast space that is at once both our own unique space and that which connects us to the larger collective unconscious.

Our shared humanity.

There is nothing to do here.

Simply observe.

Let yourself be.

You may see certain colors,

Patterns,

Hear certain words or sounds or perhaps nothing at all.

Do not seek anything.

Rather allow yourself to be open to witnessing.

I will now give you a few minutes of unguided time here.

There is nothing to do.

Allow yourself to be as you are.

Simply be.

Let yourself be.

Let yourself be.

Let yourself be.

Let yourself be.

From this depth of stillness bring your awareness back to your heart.

Your heart space.

Please recall once again your intention for your heartfelt desire.

State your intention three times to yourself now.

The practice of yoga nidra is like preparing the garden of your consciousness for a meaningful yield.

It is deeply healing for the mind,

Body and soul.

Please know that the seeds of your heartfelt desire have been planted,

Recognized and nurtured.

Now bringing awareness back to your body,

Noticing where the body makes contact with the earth and notice how the earth continues to support you and your body.

Breathing in with your breath,

Allowing the breath to become deeper and bringing awareness to the inside of the mouth,

Starting to draw in taste.

Bringing awareness to the nostrils,

Starting to draw in smell.

Bringing awareness to the ears,

Starting to draw in sound.

Bringing awareness to the skin,

Starting to draw in touch.

Allowing the fingers and toes to start moving.

Bringing awareness to the closed eyes,

Starting to imagine what the room around you looks like.

Allowing your body to start to gently move and stretch in whatever way feels good for you.

Continuing to deepen the breath and reawaken all the senses.

Allow yourself to end your practice in your own timing.

Make as long as you need.

Make sure you turn on your right side before coming to sit.

And we will close today's practice with some excerpts from the writer Octavia Rahim.

There is so much power in the pause,

Yet we resist it.

Refusing the pause limits our access to our own innate power.

We have to start asking why we refuse and deny ourselves the pause.

Why are we fighting against our own power and scrambling around so much?

The pause is a place of power.

Go there often.

Being human qualifies you.

You don't have to earn it.

You don't have to prove yourself for it.

You don't have to explain your need or want for it to anyone,

As you are already worthy of rest.

You are already worthy of rest.

You are already worthy of rest.

You are already worthy of rest.

Reviews

this was the first shore of peace I’ve had in weeks… i’m so thankful 🙏

I enjoyed the nidra overall and appreciated the information on stress and burnout.

What a wonderful way to fall asleep. This has been my current go to. I love all the informative insights you share too. Thank you 🙏✨

Wonderful, thank you Sarah! Loved the words you quoted at the end ❤️ maybe I'll hang them on my wall to remind myself: there's power in the pause 😊

Thank you so much 🙏 I especially thank you for the reminder that burnout is not my personal failing

Great guidance and plenty of space for silence. Thank you

Great Yoga Nidra 🧘‍♀️ I enjoyed the little TED Talk beforehand! I slept well with sweet dreams too!!!! Thank you. 🕊

Thank you, a beautiful healing yoga nidra, beautiful voice and words 🙏

This is one of the best, most relaxing meditations have ever heard. Beautiful voice, pacing and content. Thank you.

So wonderful, so compassionate and supportive! It very much resonates with my system. I'm very grateful to you Sarah.
🙏🏻🪷✨

So helpful to deeply check in with myself and relax. Thank you.

This was so refreshing and nourishing! I felt grounded, relaxed and somehow held in safety. I would love to see more of this!

Amazing! Thank you Sarah. Just what I needed today as I’m definitely feeling burnt out xx