50 Minute Yoga Nidra Meditation For Fatigue

Join Kristyn Rose for a 50-minute Yoga Nidra practice accompanied by soothing ocean waves, designed to ease fatigue, exhaustion, and restore your natural state of rest. This deeply restorative session helps recharge your energy levels while inviting peace, ease, and trust in the journey ahead. Yoga Nidra is a powerful practice for those living with chronic fatigue or ME, offering profound relaxation and nervous system support to promote healing and balance. Allow yourself to release tension, quiet the mind, and reconnect to your inner light as you embrace deep rest and renewal.

Transcript

Namaste.

My name is Kristen Rose,

And thank you so much for choosing to be here today.

This practice is designed to help bring you into a deep state of meditative relaxation,

To help calm the overactive or anxious mind,

So that you can rest deeply and find that place of deep inner peace,

Calm,

And ease.

Please take a few moments here now to prepare for your practice by coming down to rest on the back of the body.

Come to lie down on a soft and comfortable surface.

You may come to lie down on the earth,

On your yoga mat,

Or even on the couch,

Or in your bed.

As you come to rest,

You may reach for a pillow in behind the head or behind the knees,

Reaching for a blanket to ensure that you are warm and cozy.

You might reach for an eye pillow or covering to help block out any light,

Although a little bit of natural light is welcomed.

Make all of the final little micro-adjustments you need,

Here and now,

To really tend to the ultimate comfort throughout the entire bodily landscape,

Allowing the whole body to come to rest in a comfortable and supported place of stillness,

Knowing now,

As your yoga nidra practice begins,

That there is nothing left for you to do.

Relax into the knowing that there is nowhere that you need to go.

Yoga nidra is a completely effortless guided meditative practice,

And so I invite you to rest now,

To dissolve away any effort from the body and the mind.

We will begin with a breathing technique to help relax the body,

Calm the mind,

And soften the nervous system.

Simply begin by bringing awareness to the natural rhythm of the breath in the body,

Finding the very tip of the next exhale,

Breathing in to a count of one,

Om two,

Om three,

Om four.

Exhale four,

Om three,

Om two,

Om one.

Inhale one,

Om two,

Om three,

Om four.

Exhale five,

Om four,

Om three,

Om two,

Om one.

Inhale one,

Om two,

Om three,

Om four.

Exhale six,

Om five,

Om four,

Om three,

Om two,

Om one.

Inhale to the count of four,

And exhale to an equal or longer count.

Find your own rhythm now,

Establishing a count to the inhale and the exhale,

Organically lengthening into the out-breath.

Activating the parasympathetic response of the nervous system.

Rest and digest by slowing down the breath.

Slowing down the breath.

Slowing down the mind.

Releasing the count.

And coming to soften into that place of stillness within the body and within the mind.

Letting go of thoughts with each exhale.

As you release the breath,

Imagine the breath shooting out into space like a golden arrow,

And then dissolving into space,

And with it dissolves the mind.

Dissolving thoughts with each breath.

The whole body resting heavy on the earth.

Feel a sense of the earth beneath the back of the body.

And know that you are held here.

Cradled.

And might you allow this presence of the earth and the support beneath your body to create a safety net.

Knowing that you are held.

Allow the body to relax more deeply.

As if with each exhale,

The body could sink one inch deeper down and into the ground with each breath.

The body sinking.

Becoming heavier and heavier.

Thoughts dissolving.

As the mind becomes still and calm.

Like a serene lake just before sunrise.

Completely still in the body and the mind.

Notice the activity of gravity.

Like a warm and weighted blanket.

The gentle touch of air on the skin of your face.

The flow of breath in the nostrils.

Noticing the moisture in the mouth.

Or any tastes on the taste buds.

The darkness behind closed eyes.

And noticing any sounds that are present.

Welcoming in sounds that are furthest away.

Vibrational tones echoed in the ears.

As you welcome in sounds.

Sounds that are closest to you now.

The sound of the breath.

The sound of the heartbeat.

This inner rhythm.

The drum of the heart.

Listen to the song of the heart.

Feel the rhythm of the heartbeat.

Nestled in the center of the chest.

I'd like to share with you a passage.

By Lauren Roche in the Radiance Sutras.

Enter the bowl of vastness that is the heart.

Listen to the song that is always resonating.

Give yourself to it with total abandon.

Quiet ecstasy is here.

And a steady,

Regal sense of resting in a perfect spot.

You who are the embodiment of blessing.

Once you know the way.

The nature of attention will call you to return.

Again and again.

Answer that call.

And be saturated with knowing.

I belong here.

I am at home.

Deeply resting awareness in the space of the heart.

It is now time to call upon your sankalpa.

A heartfelt resolve.

Like an intention.

You may echo the phrase from the sutra.

I belong here.

I am at home.

Or you may use the phrase.

I am resting deeply.

In a cocoon of peace and ease.

Cradled in the arms of trust.

That the universe supports me.

I am resting deeply.

In a cocoon of peace and ease.

Cradled in the arms of trust.

That the universe supports me.

Mentally whisper your sankalpa.

Three times.

Alongside three breaths.

Resting deeply in a cocoon of peace and ease.

Guided by the song of the heart.

We will now begin a rotation of conscious awareness.

Throughout the body.

As the body and the eyes remain still.

Allow your awareness to flow seamlessly.

Like a thread of silk.

Throughout the body.

Noticing sensations that are present.

In each region of the body.

As it is named.

You might mentally repeat the body part.

As it is named.

Begin to welcome all of your awareness.

To rest on sensations that are present.

Within the mouth.

Notice,

Sense and feel.

The muscle of the tongue.

The tip of the tongue.

Root of the tongue.

Roof of the mouth.

Floor of the mouth.

Inside of the cheeks.

The teeth and the gums.

Upper lip.

Lower lip.

Tip of the chin.

The whole lower jaw.

Hinge points of the jaw.

Both ears.

The right ear.

Outer folds of the ear.

Earlobe.

The inner ear canal.

Notice the right ear already listening.

To the left ear.

Outer folds of the ear.

Earlobe.

The inner ear canal.

Notice the left ear listening.

Attentively.

Both ears.

Receptive.

Listening.

To the space between the ears.

The tip of the nose.

The flow of breath in the right nostril.

The flow of breath in the left nostril.

Bridge of the nose.

The space between the brows.

The right brow.

Temple.

Cheekbone.

The right eye.

The inner space around and behind the eye.

To the left brow.

Cheekbone.

The left eye.

The soft inner space around the eye.

Center of the forehead.

And hairline.

The whole scalp and hair.

Crown of the head.

Back of the head.

Center of the throat.

Pit of the throat.

Center of the chest.

The heart center.

Right side of the chest.

Shoulder.

Elbow.

Wrist.

Palm and back of the hand.

All five fingers.

Starting with the thumb.

One.

Two.

Three.

Four.

The tips of the fingers.

From fingertips.

Back to the right side of the chest.

Heart center.

Left side of the chest.

Shoulder.

Palm and back of the hand.

All five fingers.

Starting with the thumb.

One.

Two.

To the tips of the fingers.

From fingertips back to the left side of the chest.

Heart center.

Right side of the chest.

Heart center.

Left side of the chest.

Heart center.

Navel center.

Pubic bone.

The right hip.

Heel.

Sole and top of the foot.

Starting with the big toe.

One.

Two.

Three.

Four.

To the tips of the toes.

From toe tips.

Back to the right hip.

Navel center.

To the left hip.

Ankle.

Heel.

Sole and top of the foot.

All five toes.

Starting with the big toe.

One.

Two.

Three.

Four.

To the tips of the toes.

From toe tips back to the left hip.

Navel center.

To the low back and sacrum.

Mid back.

Upper back.

The whole spine.

From the base of the spine.

To the atlas at the top of the spine.

From the base of the spine.

Shoulder blades.

Back of the head.

Center of the forehead.

Awareness resting now at the center of the forehead.

From the center of the forehead.

Awareness spreading throughout the whole body.

The whole body resting.

So deeply now.

From toe tips.

Relaxation pours down into the toes.

Into both feet.

Both legs.

The whole trunk of the body.

Both arms.

The whole head and neck.

The whole body now.

Awareness spreading throughout the whole body.

As the body rests deeply.

Swaddled in a cocoon.

A cocoon of peace and ease.

Completely held here.

And resting on the earth.

Deeply resting.

And breathing.

Notice the already present rhythm of the natural breath in the body.

Simply turning your awareness to notice.

The natural,

Seamless waves of breath in the body.

As the body breathes.

Bring awareness back to rest at the soles of the feet.

And as the body inhales.

Imagine a wave of breath.

And relaxation.

Rolling in from the soles of the feet.

Up to the crown of the head.

And as the body exhales.

Feel this tidal pull of relaxation.

As breath and awareness pours back down and through the body.

Rolling out through the soles of the feet.

Just imagine.

Breath flowing in through the soles of the feet.

Up to the crown of the head.

Dissolving away tension.

And exhale.

As breath and awareness flows back down the body.

And out through the feet.

Releasing tension from the body.

Dissolving away thoughts.

Clearing any debris.

Softening and untangling the nervous system.

As breath rolls in.

And rolls back out.

From the soles of the feet.

Bring awareness now up and into the knees.

As the body inhales.

Breath flows from the knees up to the crown of the head.

And as the body exhales.

Breath and awareness flows from the crown back down to the knees.

Just imagine.

From the knees up to the base of the spine.

Just imagine now.

Breath,

Awareness.

And vital energy flowing from the base of the spine.

Up to the crown of the head on the inhale.

From the crown back down to the base of the spine.

On the exhale.

From the base of the spine.

To the heart center.

Inhaling breath and awareness flows.

From the heart up to the crown.

And from the crown back down to the heart.

From the heart center.

To the mind's eye center.

The center of the forehead.

Just imagine.

Breath flowing in through the mind's eye.

Up to the crown.

And exhaling from the crown back down and out.

Through the center of the forehead.

Just imagine.

Notice,

Sense and feel the breath moving.

From the mind's eye to the crown.

From the crown out.

Through the mind's eye.

Letting that go now.

Allow the body now to dissolve into space.

The body resting in a sanctuary of peace.

And inner stillness.

And ease.

Allow the body to rest.

As still as a mountain.

The breath as calm and serene.

As the waters of the lake at the top of the mountain.

And the mind as calm and as spacious as the sky itself.

Resting as pure,

Spacious awareness.

Eternal awareness that's already here.

Simply dissolving body and mind into infinite awareness that's already here.

From this soft and tranquil place of inner stillness.

It is now time to recall your sankalpa.

You may have borrowed,

I belong here.

I am at home.

Or I am resting deeply in a cocoon of peace and ease.

Cradled in the arms of trust that the universe supports me.

Calling in your sankalpa now mentally.

By repetition three times.

From the Radiance Sutras.

There is a space in the heart where everything meets.

Come here if you want to find me.

Mind,

Senses,

Soul,

Eternity.

All are here.

Are you here?

Slowly bring awareness back down and into the heart.

Feel the very essence of your sankalpa.

Notice the breath at the heart.

Slowly begin to deepen the breath.

You may now take a deeper and generous breath in through the nose.

Relaxed exhale through the mouth.

Bringing awareness back down and into the body now.

Start to feel the earth beneath the body.

And as the body continues to rest in stillness.

As the mind comes back to a place of wakefulness.

Resting in this nourishing liminal state.

Take a moment to notice how you feel.

Noticing any physical sensations.

Perhaps the felt sense of rest or relaxation.

Noticing the quality of the mind.

Or the nervous system.

Just noticing the effects of your yoga nidra practice today.

And taking time to integrate these effects.

For these effects become cumulative.

And the more that you practice.

The more you come to rest in this place of peace and ease.

In the body and the mind.

You might feel a natural call to rest here.

A little while longer.

And if so,

I do invite you to now remove your headphones.

Or pause this recording.

If you are feeling ready to reawaken the body.

Just start by wiggling the fingers and the toes.

Maybe rotating the ankles or the wrists.

Or nodding the head from side to side.

Maybe reaching the arms up overhead.

And finding a gentle stretch.

A moan,

A groan,

Or even a yawn.

And slowly rolling to one side of the body.

And taking some time to linger here.

Be slow.

There is no rush.

You might notice or feel a deep sense of gratitude.

For taking this time for yourself.

Extending love and gratitude to you.

And also to all of our teachers.

All of those who have shared these ancient teachings and practices with us over time.

Gratitude to the traditions that we borrow these practices from.

Thank you.

Again,

My name is Kristen Rose.

And I feel so grateful that you are here today.

May you all be happy,

Healthy,

Peaceful and free.

Namaste.

Reviews

I’ve listened to this twice now and it has been supremely helpful both times. Thank you so very much.

Wow! This one was simply divine and incredibly well-timed for me, as I have been exploring the Radiance Sutras and have been wondering how those concepts might be applicable to my yoga nidra practice. I was so happy to hear it quoted here. Thank you for gifting us with so much nourishing time to rest. I will be coming back to this one in the future.

Lovely long slow yoga nidra with some space towards the end, thank you x

🙏

🤓

I have ME and have to take a midday rest every day, but generally I can't get to sleep because of my morning medications. This recording did it, though! Very relaxing and safe. Thank you!

Beautiful!