Hello and welcome to this yoga nidra for chronic pain.
We know that getting restorative rest decreases the intensity and frequency of pain.
Even if you aren't able to sleep,
Yoga nidra or yogic sleep is a deep form of rest that is nourishing and restorative.
So know that even if you aren't getting a restful night's sleep,
This exercise is benefiting you tremendously.
This specific yoga nidra also teaches you how to interact with your pain in a more neutral and curious way,
Which we also know is foundational for pain relief.
I encourage you to return to this practice nightly to help alleviate discomfort,
Soothe the nervous system,
And invite in healing and restoration.
Let us begin our practice.
If you're not there already,
Bring yourself into a comfortable lying position.
Bring a blanket to cover you and keep you warm.
Place any props you need to support yourself.
The goal here is to find the position that creates the most relaxation,
The least work for your body,
And the least work for your body.
Let's settle into a few restorative breaths.
Big inhale in.
Exhale,
Let it go.
Big exhale,
Let it go.
Continue taking slow,
Deep breaths.
With each exhale,
Imagine your muscles,
Organs,
Cells,
Releasing,
Relaxing,
And letting go.
Imagine your entire body is becoming more soft,
More gooey,
With each breath.
Let's take two more breaths here together.
Big inhale in.
And out.
Inhale in.
Exhale,
Releasing,
Relaxing,
Softening.
Now ask yourself,
Are there any further adjustments you can make to become even more comfortable?
Take what you need.
Now invite your attention to the top of the head,
Crown of the head.
Starting there,
Briefly scan down your body,
Noticing any areas that are holding on to tightness.
Bring your breath to those areas.
Allow the tension to release.
Bring the sensation of softness,
Of gooeyness,
To the top of your head.
Allow the tension to release.
Bring the sensation of softness,
Of gooeyness,
To these areas.
And once you reach an area of pain,
Say hello to it.
Try not to judge it or react to it,
Just acknowledge its presence.
Send it a few deep breaths.
Then let it know you'll be back to spend more time with it later.
And move on now to take the next 30 seconds or so to complete the rest of your body scan,
Moving down your body towards your toes.
Now we'll move to the rotation of consciousness.
I will call out different areas of the body,
And as I do so,
Bring your attention and focus to that area,
Feeling into it without moving.
We'll start on the right side of the body.
Right thumb.
Second finger.
Third.
Fourth.
Palm of the hand.
Top of the hand.
Right wrist.
Right forearm.
Right elbow.
Right knee.
Left knee.
Right bicep.
Shoulder.
Clavicle.
Right upper chest.
Right side body.
Right hip.
Right thigh.
Kneecap.
Shin.
Ankle.
Top of the foot.
Right big toe.
Second toe.
Third.
Fourth.
Fifth.
Sole of the foot.
Toe.
The heel.
Calf.
Back of the knee.
Right hamstring.
Right buttock.
Moving to the left side.
Left thumb.
Second finger.
Third.
Fourth finger.
Fifth.
Left palm.
Top of the hand.
Forearm.
Shoulder.
Clavicle.
Left side of the chest.
Left side body.
Hip.
Thigh.
Kneecap.
Shin.
Ankle.
Top of the foot.
Big toe.
Second toe.
Third.
Fourth.
Fifth.
Sole of the foot.
Heel.
Calf.
Back of the knee.
Left hamstring.
Left glute.
The pelvis.
The entire pelvic bowl.
The reproductive organs.
The reproductive organs.
The lower back.
The middle of the back.
The upper back.
Back of the neck.
Back of the head.
Crown of the head.
Right eyebrow.
Left eyebrow.
Right eyebrow.
Right eyeball.
Left eyeball.
Upper lip.
Lower lip.
Both lips together.
Chin.
Right cheek.
Left cheek.
Throat.
The upper chest.
The lower chest.
The abdomen.
Pelvis.
The entire right side of your body.
The entire right side.
The entire right side.
The entire left side.
The left side.
The left side.
The whole body.
The whole body.
The whole body as one.
The whole body.
We will now do what we promised to do,
Which is to come back and spend some time with an area of discomfort.
So take a moment to choose the area you'll be working with today.
The goal is not to make the sensation or the discomfort go away.
Instead,
The goal is to explore and connect with,
Get to know better the sensation.
I want you to observe the discomfort the way you would observe clouds going by.
Oh interesting,
Look at that.
That one's really fluffy.
Bring your attention to this area of discomfort.
Be curious.
While you cultivate the sense of adventure and awe,
Take a few deep breaths into this sensation.
You're doing amazing.
If you had to name the sensation,
What adjective would you use?
Pressure?
What is the shape of the sensation?
Is it round?
Is it a line?
You're doing amazing.
Now notice the boundaries of the sensation.
Meaning how big is it?
How much space does it take up?
And where does it end?
And where does it end?
And as you notice its boundary,
Area next to it,
What does that feel like?
So now we've established the type of sensation or the quality.
We've also assessed how big it is,
What its shape is,
And what its boundary is.
So let's take a deep breath.
Continuing to be curious.
Continuing to be explorative.
Just sensing what's here.
And out.
Remind yourself,
I am completely safe.
I am simply feeling a sensation.
I am not in any danger.
I am completely safe.
I am simply feeling into sensation.
And out.
Return your attention to the area of discomfort.
Taking a few more curious breaths here.
Remember you are the curious explorer.
And just re-observe this area.
Has the shape of the area changed?
Has it moved?
Is it getting stronger?
Is it getting less intense?
Is the quality changing?
Or is simply nothing happening at all?
Just observe whatever may be.
There's no right answer here.
Whatever is happening right here and right now is what is exactly meant to happen.
And out.
Before we move on,
Let us thank this area of sensation for allowing us to be with it today.
Make sure you let it know that you'll be back to explore more later.
But for this moment,
Your time together has come to a close.
Allow yourself to zoom out,
To come back to the entirety of the body as a whole.
Feel into the entire body.
The whole body.
The whole body.
The whole body.
Bring your attention back to your breath.
Without changing it,
Just being with your natural breath.
We'll start at the number 25,
And we'll count down with each exhale.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Continue this pattern until I guide you out.
At any time,
If you lose track of the number,
Just go ahead and start back at 25.
Zoom out,
Bringing your attention back to the whole body.
The whole body.
The whole body.
Feel the sensation of heaviness throughout your body.
You are heavy.
Your body is heavy.
Feel the pressure,
The gravity of your body.
You are heavy.
You are heavy.
Bring the sensation of lightness,
Of weightlessness to the body.
Your body is so light,
It's so light,
It's so light,
It's so light,
It's so light,
It's so light.
You are weightless.
You are so light.
Feel the sensation of lightness running through your body.
You are completely unencumbered.
You are weightless.
Now feel into the whole body.
The entire body.
Notice any sensations that are present.
Any shifts.
Without judgment,
We are capable of feeling and holding so many sensations.
These sensations will move,
Increase,
Decrease,
And change over time.
We are here to witness and explore without controlling the outcome.
Gently become aware that you are in a room with surroundings.
And listen for any external sounds.
You may hear a sound coming from inside the room you're in.
Or maybe you may even hear something beyond the room or even the building that you're in.
Bring your attention to sensation,
The feeling of the blanket,
The feeling of the blanket.
On your skin,
Clothes on your skin.
The way your back body feels pressed against the cushion beneath it.
Take a deep breath in.
And out.
Grounding into the sensation of your lungs moving,
Your chest expanding.
You may stay here in meditation.
Or if you feel ready,
Bring gentle movement into the hands and feet.
Cover your eyes with your cupped hands.
Gently open your eyes.
Slowly remove your hands from your eyes.
Letting your eyes slowly adjust to the light.
Thank you for showing up for yourself today.
I encourage you to return to this practice nightly to help relieve discomfort,
To encourage healing and restoration.
I will see you next time.
