Namaste and welcome.
My name is Amanda and I'm so glad that you're here practicing with me today.
This practice has been specially curated with caregivers in mind.
Caregiving is demanding and often overlooked work.
Whether you're raising children or caring for the elderly or sick,
This practice can help you receive the deep rest you require and deserve.
The deep rest that will help you to fill yourself first so that you will have more to offer to those who rely on you.
Be generous with your time right now and become as comfortable as you can be.
This session is for you and the more comfortable and relaxed you are before we begin,
The easier your body will sink into the practice.
This is your time to bring in whatever you need,
Such as a bolster or a pillow under your head and neck or under your knees if you'd like extra lower back support.
You might use an eye covering to remove unwanted light and bring in a blanket for warmth.
You could also place a pillow,
Hot water bottle,
Or heating pad onto your low belly for additional comfort and grounding.
Ensure that your body is fully supported,
Warm but not hot,
And feeling so very cozy.
Adjust any body parts that require adjustment.
When you're ready,
Close down your eyes.
Your yoga nidra practice begins now.
Start to bring awareness to your breath,
Particularly to your exhale,
For it's with long,
Slow,
Intentional exhales that the body naturally lets go,
Releases,
And relaxes.
Allow your exhale to bring release and tightness in your forehead to all the little muscles around your eyes.
Relax.
You might slightly open your mouth while exhaling to help unclench your jaw.
Let your tongue relax.
Your shoulders unwind.
Allow your chest and abdomen to soften and sink,
Your arms,
Hands,
And fingers to become loose and lazy,
As well as your legs,
Feet,
And toes.
With each exhale,
Feel your mind and body preparing for this practice of deep rest.
As you continue to surrender to this blissful state of calm and peace,
Could you welcome in your sankalpa?
If you don't have a sankalpa that you're working with,
You might use the phrase,
I willingly myself so that I may better care for others.
I willingly care for myself so that I may better care for others.
Silently repeat this intention to yourself three times,
Each accompanied by a deep breath.
I willingly care for myself so that I may better care for others.
You may release your sankalpa for the time being,
Knowing that we will plant its seed once more near the end of the practice.
For now,
Let your attention follow my voice as you're gently guided from one body part to the next,
Beginning with your tongue.
Inside your right cheek.
Inside your left cheek.
To the space in between your lips,
Upper lip,
Lower lip,
Chin,
And your nose.
Lower jaw.
Throat.
Right shoulder.
Upper arm.
Elbow.
Wrist.
Palm of the right hand.
Right hand thumb.
First finger.
Second.
Third.
And fourth finger.
Back of the hand.
Wrist.
Elbow.
Shoulder.
Right collarbone.
Right side chest.
Down to the right side of your waist.
Right hip.
Heel.
Sole of the right foot.
Big toe.
Second.
Third.
Fourth.
And little toe.
Hop of the foot.
Ankle.
The entire right side of your body.
Awareness moving now to your left shoulder.
Armpit.
Upper arm.
Elbow.
Lower arm.
Wrist.
Palm of your left hand.
Left hand thumb.
First finger.
Second.
Third.
Fourth finger.
Back of your hand.
Armpit.
Wrist.
Elbow.
Shoulder.
Left collarbone.
Left side chest.
Down to the left side of your waist.
Left hip.
Thigh.
Ankle.
Heel.
Sole of the left foot.
Big toe.
Second.
Third.
Fourth.
And fifth toe.
Top of the foot.
Ankle.
The entire left side body.
Awareness now on your pubic bone.
Navel.
Heart center.
To the space in between your eyebrows.
Crown of your head.
Base of your neck.
Right shoulder blade.
Left shoulder blade.
Middle back.
Lower back.
Glutes,
Right and left.
Back of both thighs.
Backs of both knees.
Calves.
Both feet,
Including all 10 toes.
Front of your body.
Back of your body.
Your entire body.
Right and left sides.
Front and back.
Feel your whole body.
Sinking deeper into relaxation.
Now witnessing your breath.
No need to change it in any way.
Just simply notice your breath breathing your body.
Air flowing in and air flowing out.
Your body breathing with ease.
Your body still,
Peaceful.
As you welcome your next breath,
Could you also welcome the mantra,
I.
Mentally whisper the word I on your inhale.
Am on your exhale.
Continue at your own pace.
You may release the mantra and bring awareness back to your breath.
Breathing in and breathing out.
There's nowhere else you need to be.
There's nothing else you need to be doing.
Welcoming back your sankalpa now.
You may have used the phrase,
I willingly care for myself so that I may better care for others.
I willingly care for myself so that I may better care for others.
Silently repeat your sankalpa three times.
I willingly care for myself so that I may better care for others.
You may release your sankalpa,
Trusting that its seed has been planted deep within.
On your next inhale,
Begin a count from one up to seven with each breath.
It's now time to slowly begin to wake the body.
However,
If you'd like to linger here for a little bit longer,
You could pause this recording or remove your headphones.
Could you now feel the weight of your body on the surface beneath you?
Notice sounds in your environment other than my voice.
Without opening your eyes,
Sense the room you're in.
Where are you in the room?
Can you visualize the walls around you?
The ceiling above you?
The floor beneath you?
Allow a deep inhale and release with a long,
Slow,
Intentional exhale.
You might even let out a sigh as you exhale.
Ever so gently wiggle your fingers and wiggle your toes.
Perhaps allow a big stretch if your body would like that.
Slowly move your head from one side to the next.
Whatever gentle movements feel good right now.
With no rush and only when you feel ready.
Very slowly and gently begin to open your eyes,
Bringing back your sense of sight and opening your awareness even further.
This has been Amanda.
And as always,
It's been an honor to lead you through this Yoga Nidra practice today.
I have other Nidra offerings on this platform to help you feel a deep sense of calm and peace within.
If you have a minute,
Could you please leave a comment letting me know how this practice has helped you?
I love,
Love,
Love hearing from you.
And your comment will help someone else to find this recording and benefit from it as well.
May you move through the rest of your day feeling rested and renewed.
And please remember how valuable you are.
Namaste.
