Namaste.
Welcome.
My name is Amanda and I'm so happy to offer this by request Nidra practice for burnout recovery.
Whether you're suffering from physical mental or emotional fatigue.
Or any combination of the three.
Know that this practice can help with your recovery.
During this practice,
Your nervous system will have the opportunity to slow down.
And enter the deeply restorative and healing.
Parasympathetic state.
Before we begin.
You might give yourself a gentle reminder.
That there's nowhere else you need to be right now.
There's nothing else you need to be doing.
You are here.
Now.
You are in the right place.
At the right time.
Yoga Nidra is traditionally practiced in Shavasana.
Or corpse pose.
Laying on your back.
With your spine in alignment.
Legs hip distance apart.
Arms resting comfortably by your side.
Palms facing up.
However,
If this position is not comfortable for you.
Know that you may lay on your side.
On your stomach.
Or you may even sit in a comfortable seated position.
As you settle in for today's practice,
Turn off notifications on your phone so you won't be interrupted.
Bring in whatever you require.
For ultimate comfort.
You might place a pillow.
A rolled up blanket.
Or a bolster.
If you have one.
Under your knees for lower back support.
And perhaps a small pillow.
Under your head and neck for additional comfort.
If you'd like.
For optimal listening.
You may use headphones.
You could cover yourself with a light blanket for warmth.
Or a weighted blanket,
If you have one.
You could also place a pillow over your torso.
For an added grounding effect.
You might find an eye pillow or covering over your eyes helpful.
To remove unwanted light.
Whatever you need to feel cozy in your yoga nidra nest.
Give yourself as much time as you require.
There is no rush to begin.
You might even pause this recording for additional time.
When you're ready.
Close your eyes.
And welcome the darkness behind them.
Allow a deep breath.
It's now time.
For Yoga Nidra.
We'll begin by activating the vagus nerve with a VU breath.
On your next breath.
Inhale deeply through your nose.
On the exhale.
Purse your lips as if you were drinking from a straw.
And allow an audible Voo.
V O O sound to calm out your mouth.
Inhale deeply.
And exhale,
VU.
Feel the woo sound in the back of your throat.
Inhale deeply.
And exhale with a VU sound.
Continue to breathe slowly and deeply.
Allowing the soft sound of V-O-O with each exhale.
Return to your natural breathing pattern now,
And as you do,
Would you also bring intentional relaxation?
To your body.
Beginning with your forehead.
All the little muscles relaxing in your forehead.
Moving down to your eyes.
And all the tiny muscles surrounding them.
Allowing them to let go.
Down to your tongue.
And lower jaw.
Could your head sink down a little bit deeper?
Drop your shoulders.
Allowing them to soften.
Allow tension to release in your chest and abdomen.
Let your arms and hands become loose.
I'm lazy.
As well as your legs.
Sweet.
And all ten tones.
Your entire body letting go.
Softening sinking deeper.
On the surface beneath you.
You may now welcome your sankalpa.
If you don't have a sankalpa that you're working with.
You could use the phrase.
I welcome this time.
For deep restoration of my mind and body.
I welcome this time.
For deep restoration.
Of my mind and body.
Silently repeat this heartfelt intention to yourself three times.
Each followed by a deep breath.
I welcome this time for deep restoration.
Of my mind and body.
You may release that now.
As you allow your awareness to move seamlessly from one body part to the next.
Beginning with right hand thumb right hand thumb.
Index finger Middle finger Ring finger little finger palm and back of your hand.
Rest elbow.
Joel Alderman armpits.
Right Collarbone right side of your chest.
Right side waist.
Right hip.
No.
And calm.
Right big toe.
Second toe.
Third.
.
.
Oh well.
Little tongue sole and top of your foot.
Awareness moving now to your left hand thumb.
Left hand thumb.
Index finger.
Middle finger ring finger little finger.
Palm and back of your hand.
Wrist.
Elbow.
Shoulder.
Armpit.
Left collarbone.
Left side of your chest left side waist Neat.
And calm.
Left big toe Second tone.
Food.
4th.
A little tone.
Sole and top of your foot.
Let your attention fall now.
To your pubic bone.
Pubic bone.
Navel center heart center.
The road.
Chin.
Tip of your nose.
The space in between your eyebrows.
Up to the crown of your head.
Crown of your head.
The entire body now.
From the crown of your head.
Moving down past your shoulders.
Down your arm.
To your hands and each finger.
Awareness moving down your torso.
Past your hips.
Down your legs.
All the way down to each foot and toes.
The entire body from top to bottom.
Healing your body.
Still and heavy.
Resting in deep relaxation.
On your next breath.
Could you begin a countdown?
From the number 17.
On your next inhale,
Silently count 17.
Exhale,
17.
Inhale,
16.
Exhale,
16.
Inhale 15.
Exam 15 Exhale,
15.
Continue at your own pace.
Pounding down.
Each breath.
Helping your body to sing.
A little bit deeper.
Into stillness You may release the count.
And as you do Could you visualize yourself standing at the opening of a vast forest?
Lush and green.
A forest full of trees,
Plants.
Butterflies.
Birds Walk into the forest.
And note how fresh the air feels around you.
The cool earth beneath your feet.
It feels so good.
To be in this forest So calm and so peaceful.
In this forest,
You see a tree larger than all the rest.
A gigantic beautiful ancient tree.
You walk up to the tree and sit down.
Allowing its trunk to support your back.
Shoulders.
Head and neck.
Let yourself settle in comfortably,
Resting your body against the tree.
Your body supported by the strength of the tree.
I'm grounded by the Earth beneath you.
Strength and grounding.
Strength and grounding.
Give yourself the next few moments.
To feel the healing energy.
Of Mother Earth.
Rejuvenating your sounds.
As you slowly release the image of the forest and you within it.
Could you also welcome back your Sankalpa?
You may have used the phrase.
I welcome this time for deep restoration of my mind and body.
I'm welcome this time.
4D.
Restoration.
Of my mind.
And body.
You may release this heartfelt intention.
And begin to deepen your breath.
Inhale deeply through your nose.
Then release.
Long and slow.
Through a slightly opened mouth.
I'll now guide you to awaken the body.
However,
If you'd prefer to linger for a while longer.
Feel free to remove your headphones or press pause on this recording now.
Continue to breathe deeply.
And feel your body supported on the surface beneath you.
Bring in sounds other than my voice.
Could you note any fragrances in the air?
Slowly begin to wiggle your fingers.
Your tones.
Your wrists.
Your ankles.
You might very gently nod your head.
From side to side.
Feeling a slight stretch in your neck.
Perhaps allow a full body stretch.
You might roll onto one side.
If you've been on your back.
And remain in a side-lying position for a few moments.
As you continue to fully awaken.
Remember not to rush the process.
Let your movements be slow.
And intuitive.
Resist the urge to return to the busyness of life immediately after this practice.
Let your body.
And your mind.
Come back gently.
And with ease.
There's no need for sudden movements just yet.
Giving yourself time to integrate the practice is just as meaningful as the practice itself.
As you continue to awaken.
I'd like to thank you so very much for being here with me today.
Again,
My name is Amanda.
And if you've received benefits from this practice,
I'd love for you to leave a short comment letting me know.
You could even just pop in an emoji.
Letting you know how you feel.
Please know how valuable your comment will be.
Not only do I love hearing from you,
But your comment will help others to find this free offering and benefit from it as well.
May you move through your day feeling rested and restored.
Blessings and Namaste.
