Namaste.
My name is Amanda,
And I'm so grateful you're here.
Welcome to this Yoga Nidra for acceptance and healing.
Whether you're managing a chronic illness,
Such as long COVID,
Rheumatoid arthritis,
Chronic fatigue,
Fibromyalgia,
IBS,
Insomnia,
Or you're managing the common cold,
Know that this practice has been intentionally designed to help you,
To help you accept your circumstances just as they are.
While giving your nervous system the deep rest it requires to heal.
As one who has suffered chronic illness,
I completely understand how much you want to feel better and get back to living your life.
The first step on my own path to healing was learning to let go of my need to make things different than they were.
Acceptance helped me to heal.
Please remember,
Especially in your worst moments,
That healing is possible for you,
And acceptance doesn't mean you're giving up.
Acceptance helps you move through your situation without resistance.
It's the releasing of resistance that will promote healing in your body.
Give yourself as much time as you require right now to prepare for today's practice.
Ensure that you're as comfortable as possible.
Whether laying in shavasana as is common for the practice of yoga nidra,
Or laying on your side,
Or even sitting in a comfortable seated position,
Know that feeling cozy,
Warm,
And completely at ease sets the tone for the rest of your practice.
For this is the foundation in helping your body to relax.
Bring in whatever you require for ultimate comfort.
A blanket for warmth,
And if you have a weighted blanket,
You might choose to use that.
Place pillows and bolsters where needed for support,
Such as under your knees and under your head and neck.
You might also place a hot water bottle or a heating pad on your low belly,
Or on your feet for additional calming and grounding.
Feel free to pause this recording until you're completely settled.
Close down your eyes and allow a deep breath.
Your yoga nidra practice will now begin.
Allow your focus to fall on your breath.
Breathe in deeply through your nose and allow a long,
Slow,
Extended exhale out through a slightly opened mouth.
Allow another breath,
Just like that.
We'll now welcome in brahmari pranayama,
Also known as the buzzing bee breath.
On your next breath,
Inhale through your nose,
Then allow a humming sound similar to that of a buzzing bee to come from the back of your throat.
As you exhale,
Keeping your mouth slightly closed.
Inhale deeply through your nose.
Exhale with a gently closed mouth,
Allowing a soft hum sound.
Continue to allow these breaths until you are called back.
Return to your natural breathing pattern now,
Allowing breath to flow in and flow out at its own pace.
Feel the rhythm of your breath,
Breathing your body.
As you continue to allow your breath,
Could you also let the muscles in your forehead relax?
Release tension in all the little muscles around your eyes and cheekbones.
Let your jaw and tongue become loose.
Could you soften your shoulders?
Allow your arms,
Hands,
And fingers to become lazy.
Unwind tension in your hips and glutes.
Continue to move down,
Relaxing your legs,
Your feet,
And all 10 toes.
Every part of your body falling deeper into stillness and relaxation.
It is now time to plant the seed of your Sankalpa within.
If you don't have a Sankalpa that you're working with,
You might choose to use the following.
I am willing to be in the flow of my life,
Just as it is.
I am willing to be in the flow of my life,
Just as it is.
Silently repeat your Sankalpa three times,
Each followed by a deep breath.
I am willing to be in the flow of my life,
Just as it is.
I am willing to be in the flow of my life,
Just as it is.
You may release that now,
Knowing that we will return to it before the end of the practice.
Invite your attention to follow my voice as you're gently guided from one body part to the next,
Beginning at the crown of your head,
Right ear,
Over to your left ear,
To the space in the middle of your forehead,
Right eyebrow,
Temple,
Cheekbone,
Right eye and eyelid,
Over to your left eyebrow,
Temple,
Cheekbone,
Left eye and eyelid,
Bridge of your nose,
Tip of your nose,
Upper lip,
Tip of your tongue,
Moving down to the root of your tongue,
Inside your right cheek,
Inside your left cheek,
Chin,
Jaw,
Right collarbone,
Right shoulder,
Upper arm,
Lower arm,
Wrist,
Thumb and fingers of your right hand,
One,
Two,
Three,
To the space in between each finger,
Palm and back of your right hand,
All of your right hand and arm,
Over to the right side of your chest,
Heart center,
Left collarbone,
Left shoulder,
Armpit,
Upper arm,
Elbow,
Wrist,
Thumb and fingers of your left hand,
Two,
Three,
To the space in between each finger,
Palm and back of your left hand,
The entire left hand and arm,
To the left side of your chest,
Heart center,
Down to navel center,
Right side waist,
Left side waist,
Pubic bone,
The entire torso,
Over to your right hip,
Thigh,
Ankle,
All five toes on your right foot,
Two,
Three,
To the space in between each toe,
Sole and top of your foot,
All of your right foot and leg,
All the way up to your right hip,
Over to the left hip,
Ankle,
Heel,
All five toes on your left foot,
To the space in between each toe,
Sole and top of your left foot,
All of your left foot and left leg,
All the way up to the left hip,
Pubic bone,
Navel,
Heart center,
To the space in between your eyebrows,
To the space in between your eyebrows.
In your mind's eye,
Visualize a space that you love,
A space where you feel safe and secure.
This could be a favorite place in nature,
Or somewhere in your home,
Or perhaps it's a made-up space.
It doesn't have to be real.
It only has to be safe.
Use the next few moments to picture yourself in this safe,
Calming,
Secure place where you feel good.
What can you hear?
Are there any fragrances lingering in the air?
Are you touching anything?
Use all of your senses to feel immersed in this favorite place.
Feel a sense of calm and ease wash over you.
Stay in this safe place that you love as you silently repeat the following affirmations,
Knowing that with each repetition,
You're helping to shift your thought patterns and your emotional responses,
While promoting even more calm and peace in your nervous system.
I trust in the process of life.
I trust in the process of life.
I know that healing is possible for me.
I know that healing is possible for me.
I am at peace with my life right now.
I am at peace with my life right now.
I am safe in my body.
I am safe in my body.
I accept that I cannot control everything.
I accept that I cannot control everything.
I accept my body and situation just as it is.
I accept my body and situation just as it is.
I choose to find something positive each day.
I choose to find something positive each day.
I trust in the process of life.
I know that healing is possible for me.
I am at peace with my life right now.
I am safe in my body.
I accept that I cannot control everything.
I accept my body and situation just as it is.
I accept my body and situation just as it is.
I choose to find something positive each day.
You may release the affirmations now and allow your focus to fall back onto your breath.
Breath,
Gently breathing your body.
Air flowing in and out.
It's now time to plant the seed of your Senkalpa once more.
You may have used the following.
I am willing to be in the flow of my life just as it is.
I am willing to be in the flow of my life just as it is.
Silently repeat your Senkalpa for the next few moments until you are called back.
I am willing to be in the flow of my life just as it is.
You may release your Senkalpa now and on your next breath,
Begin to count until you reach the number 10.
On your next inhale,
Count one.
Exhale,
One.
Inhale,
Two.
Exhale,
Two.
Continue at your own pace.
You can let go of the count as you slowly and mindfully begin to wake your body.
You might begin with soft,
Slow movements of your fingers and your toes,
Your wrists and your ankles.
Keeping your eyes closed,
Sense the room you're in and where you are.
In that room,
Notice sounds other than my voice.
Feel your body supported on the surface beneath you.
You might nod your head gently from side to side.
Perhaps allow a full body stretch.
If you've been on your back,
You might choose to roll on to one side.
Let your movements be organic,
Gentle,
And slow.
There's no need to rush.
Listen to your body and be mindful with each movement.
There's no need to force anything.
You might even choose to pause this recording and linger for a little while longer before opening your eyes.
Do whatever feels good for you.
There's no right or wrong way.
If this Yoga Nidra has resonated with you,
Feel free to practice it daily,
Knowing that each time you practice,
You're promoting healing.
In your body,
By increasing acceptance and soothing your nervous system.
Again,
My name is Amanda,
And I thank you so much for practicing with me today.
If you've benefited from this practice,
Please know that the best way to help others benefit from it as well is to leave a comment,
Even an emoji,
If you don't want to leave any words.
Please know that you can find many other practices similar to this here on this platform.
And always remember that you are not alone.
You are loved and supported on your healing journey.
May you accept yourself just as you are today.
Wishing you abundant blessings,
Health,
And healing.
Namaste.
