Hi,
This is Paige.
Today's practice is quiet and still.
I hope it's deeply nourishing and restful.
I created it especially for those of you who have asked about support around the fatigue and strain of long COVID.
I hope it will also benefit anyone recovering from illness,
Navigating a chronic condition,
Or simply feeling exhausted.
It combines a guided relaxation for your whole system with a gentle intention you can draw on,
Like a mantra,
Anytime.
I invite you to do this whole practice in a reclining resting pose,
And I'll talk you through that setup.
Of course,
There are always alternatives,
And you can be in any shape that feels comfortable to you.
What I'm suggesting is that you lie on the floor on your back and then have your lower legs resting on the edge of something.
That could be the seat of a chair,
Could be the side of your bed,
Or the seat of a couch.
So your legs are basically in an L-like shape with the beds of your calves and your feet resting on something that can support them.
A few things that you might want to have on hand are a blanket or a pillow underneath your head,
Some cushion for where your legs are resting if that surface is hard,
And you may even want a blanket or a little bit of weight resting on your body.
So if you'd like to pause the recording and get yourself ready to get into that shape,
You can do that.
And as I said,
If you'd rather do something else,
A couple of other things you might consider are simply lying on your back with a pillow or a bolster beneath your knees.
Your low back often likes that a little bit better.
Or you could lie on your back with your knees bent,
Your feet on the ground,
And your legs gently resting in toward each other.
Take your time to get very comfortable,
To register care and support as you settle into whatever shape feels it will be most nourishing to you.
Feel your entire spine supported by the earth.
In this shape I'm suggesting or any of the alternatives,
Your body's major support muscles can completely rest.
Invite this rest into the deep musculature of your low back,
Your hips,
Your pelvis,
And your upper legs.
All of the muscles surrounding these areas becoming slack in this resting position.
Let gravity tug on your thigh bones,
Drawing them into a place of easy rest in their sockets.
Even the organs of your belly can drop back,
Calm down,
And rest.
All of these points of physical release relate to a soothing of your nervous system,
A quieting of the fight or flight impulse.
These physical points are some of the primary places your body grips or holds or constricts when it feels under threat.
If you've been dealing with the effects of illness,
Your entire system has been working hard and your nervous system has likely been on high alert.
Allowing yourself to get as physically comfortable as possible in whatever variation of this shape it's in can send a clear message to your nervous system of calm and safety.
If it feels supportive,
Rest your attention softly on your breath,
Noticing however it is,
Simply allowing it to be,
Rising and falling.
If resting your attention on your breath doesn't feel supportive or relaxing,
You could rest your attention on a specific place in your body.
Resting your attention on your feet,
For example,
Can feel anchoring and grounding.
Feeling their weight,
Their shape,
Their temperature.
This resting of your attention is a counterbalance to your attention spending its energy wandering around.
Let it very easily land on your breath or on a specific point in your body.
In this moment,
There's nothing to do,
Nothing to make happen,
Nothing to solve.
I might invite in this intention,
I am open to receiving nourishment,
Support,
And rest.
And with that gentle focus of your attention,
Allow your whole brow to smooth.
Maybe invite the hinge of your jaw to soften.
Let the sides and the back of your neck and your throat all release.
That release may extend all the way down to your shoulders,
Which maybe get a little bit heavier,
Rest toward what's supporting you a little more.
I am open to receiving nourishment,
Support,
And rest.
Let your skin soften.
Beneath your skin,
Allow your muscles to release any unnecessary holding.
Continuing to deepen into your body,
Maybe even your bones relax a bit,
Softening unnecessary tension in your body's joints.
I am open to receiving nourishment,
Support,
And rest.
In addition to your breathing,
Which may naturally be getting smoother and calmer,
And your skin and muscles and bones,
Which may be becoming more restful,
Drop into your body's other systems.
As I name them,
You might imagine these systems relaxing unnecessary effort and opening to nourishment,
Support,
And rest.
Your cardiovascular system supplying every other system in your body with oxygen and oxygen,
Your digestive system helping you process and absorb what you take in.
Your endocrine system,
Hormone messengers that help regulate energy and metabolism,
That help you respond to injury and stress.
Your immune system working hard to protect and support you.
And your nervous system working with all the others to help you feel safe.
All of these systems open to receiving nourishment,
Support,
And rest.
All of you open to receiving nourishment,
Support,
And rest.
We'll spend a few more quiet minutes here.
All mine the time as you simply rest.
All mine the time as you simply rest.
All mine the time as you simply rest.
All mine the time as you simply rest.
Simply become aware again of your body being fully supported here.
Perhaps noticing again the rise and fall of your breath.
As you feel ready,
You might hug your knees in toward your body.
Perhaps sway a little bit side to side right along the earth that's supporting you.
In this gathered in shape,
Consider tucking in any amount of nourishment,
Support,
And rest you've touched into so those qualities can continue to be a part of you as you move into what's next.
Thank you so much for taking this time for yourself.
I look forward to being with you again soon.
