Welcome to Yoga Nidra.
I'm Rachel and I created this Yoga Nidra specifically for those of us with arthritis that have those frustrating flare up days.
Flare-up days,
As you know,
Come out of the blue at any time.
And this can be really frustrating as it can stop us getting on with our daily lives.
It causes us to feel uncomfortable with pain,
Inflammation and fatigue.
So it's really important to accept these days.
Ride them out as best we can.
And make ourselves as comfortable as possible.
This yoga nidra that I created will do just that.
It will help you reset your nervous system,
It will calm your mind and it will allow your whole body to get the deep relaxation it needs to just get you through this flare up day.
So get yourself as comfortable as possible.
Lie down on your back.
Preferably on the floor but if this is too uncomfortable for you then on a bed or a sofa.
You may want to have a blanket over you if you feel that you will get cold.
And maybe pop a pillow under the knees or feet too if you think that will make you even more comfortable.
If you wish,
You can pause this audio now if you feel you need a few minutes to really get yourself nice and comfortable.
Now you are comfortable,
Take a few rounds of deep breaths.
With each exhale,
Feel your body start to relax and let go.
Start to feel the heaviness of your body against the surface you are laying on.
Now return your breathing to its natural rhythm.
As you breathe normally.
Repeat the word relax.
To yourself in your head a few times over.
Would you do so?
Feel your body letting go a little further.
And your mind beginning to calm.
Now let us set our suncalcer.
Aus and Kalpa.
Is the intention we would like to set.
The seed of transformation.
As this session is specifically for flare-up days.
Our sankalpa can be I accept my flare-up and move through it with compassion and ease.
I accept my flare-up and move through it with compassion and ease.
If you have an idea of a different sankalpa,
Then please feel free to use your own.
You can tailor it to how you want to feel.
You can pause the recording if you feel you need a few moments to think of something.
Just be sure to make it a clear and positive statement.
The next step will be to rotate the consciousness throughout various body parts.
All you need to do is listen to the sound of my voice.
Move the mind to each body part as it is spoken and remain aware.
You will take your awareness to the body part.
And repeat its name mentally before moving on to the next part.
If you find your mind wanders,
Then just bring your awareness back to my voice and continue.
Let's begin.
Bring awareness to your right thumb.
First finger.
Second finger.
Third,
Finger.
Fourth finger.
The palm of the hand.
Of the hand.
Your wrists.
Your forearm.
Elbow.
At the arm.
Shoulder.
Armpit.
Right side waist.
Right thigh.
Neigh.
Calf muscle.
Ankle heel.
Sole of the foot.
Top of the foot.
Right big toe second toe.
That tie.
Fourth time fifth toe Left hand thumb.
First finger.
Second finger.
Third finger.
Four,
Finger.
Palm of the hand.
Of the hand.
Your wrists.
Your forearm.
ELBOW That's the arm.
Shoulder.
Armpits.
Left side waist.
Left thigh.
Name.
Car muscle.
Ankle.
Peel.
Sole of the foot.
Of the foot.
Left big toe.
Second toe.
That toe.
Cool.
Time.
Fifth toe Right shoulder.
Le.
Shoulder.
Right shoulder blade.
Left.
Shoulder blade.
Right.
Butter.
Le.
Butter.
Your spine.
Now all of the parts of your back and shoulders together.
Awareness now to the top of your head.
Your forehead.
Your right eyebrow.
Left eyebrow.
Center of the brows.
Right eyelids.
Left eyelid.
Right eye.
Leh-ai.
Right ear.
Left ear.
Right cheek.
Leh Chi.
Nose.
The tip of the nose.
Your upper lip.
Lower lip.
Your chin.
Your jaw.
Your throat.
Right collarbone.
Lair.
Collarbone.
Right chest.
Left chest.
The center of your chest.
Your abdomen.
Your navel.
Your stomach.
Whole of the right leg.
The whole of the left leg.
Now both legs together.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The back of your torso.
The front.
Of your torso.
Your head.
Now all of your body together.
Your whole body.
The whole of your body.
Let's now imagine.
A serene space.
Where gentle waves of calmness surround you.
Bye.
In this feeling.
For a few moments.
As you settle into your serene place.
Visualize a soft,
Warm glowing light above you.
This light is shining down.
And your whole body.
And you can feel the gentle warmth of the light against your skin.
This light.
Carries a soothing healing energy.
Specifically tailored for your body.
Focus now on areas in your body that are affected by your arthritis.
And allow the warm soothing light to embrace each of the affected areas.
Picture this healing energy enveloping the joints and muscles.
Bringing a sense of relief.
And relaxation.
With each breath.
Allow the warm light to intensify.
Gently dispersing any discomfort or tension in its path.
As the healing light continues its journey.
Envision it gradually expanding beyond the areas of concern.
Creating a blanket of tranquility throughout your entire being.
Feel the warmth and soothing energy seeping into every crevice.
It's promoting a deep sense of ease and well-being within your body.
Stay connected to this feeling.
And the comforting embrace of this radiant light.
Allowing it to guide you through a restorative journey.
Soothing both your body and mind during this moment of arthritis discomfort.
Bask in this soothing light.
As you breathe in.
Smile to yourself.
Your smile instantly releases endorphins to reduce your stress even further.
Let's return now to our sankalpa again,
Our intention.
I accept my flare-up and move throughout it with compassion and ease.
I accept my flare-up.
And move through it with compassion and ease.
Repeat this three more times to yourself with feeling and full belief.
If you chose your own sankalpa then repeat this three times to yourself.
And use that same feeling and full belief.
Become aware of your breathing now.
The breath is natural.
No need to change anything.
Follow your breath.
Develop awareness of how relaxed you feel.
Be aware of your whole body as it lays on your chosen surface.
Feel the connection between your body and that surface.
And develop an awareness of the room around you.
Notice if you hear any sounds in the distance.
Lie quietly for a few moments.
Begin to gently move your body.
Softly rubbing your fingertips together.
Flex your toes back and forth.
Make any other gentle movement that comes naturally to you.
Gently open your eyes.
And when you feel ready to do so,
Make your way up to a seated position.
This practice of Yoga Nidra is now complete.
Feel some relief.
And gratitude.
And return to this practice.
Whenever you need it.
Namaste.
