Namaste and welcome.
My name is Amanda and I'm so happy you're here with me today.
As estrogen declines during perimenopause and menopause.
So does our ability to manage daily stressors the way we once did.
Overwhelm,
Physical exhaustion.
Mental fatigue.
And brain fog.
Become constant companions.
Our nervous systems crave peace and quiet.
Calm and a much slower pace like never before.
The things we once handled without a second thought.
Now feel like burdens.
That we just don't have the time or energy for.
Yoga Nidra,
A form of non-sleep deep rest.
Offers the opportunity to pause.
And soothe your nervous system.
Through the profound state of deep relaxation.
Only found in Yoganidra.
You can relieve stress.
Reduce anxiety.
Increase concentration and focus.
Improve sleep.
Restore energy,
And so much more.
Know that there's nothing you need to do during this practice.
Accept follow the guidance of my voice.
Let yourself settle in now.
Becoming as comfortable as you can.
Use this time to bring in props to help support your body.
An eye covering to remove unwanted light.
A pillow or bolster.
Under your knees for lower back support.
And a blanket for warmth.
Bring in whatever you need to fully support your body.
As it settles into stillness.
Use this time to check in with your head,
Neck,
And shoulders.
Your hips,
Arms,
And legs.
Is there any part of you.
.
.
That requires adjustment before we begin.
A gentle reminder.
That if your mind wanders throughout the practice,
Let my voice serve as an anchor.
To gently bring your awareness back.
When you're ready.
Close down your eyes.
Allow a deep breath.
It's now time for Yoga Nidra.
Feel your body breathing.
Breath flowing in,
And breath flowing out.
On your next breath.
Could you deepen your inhale a little bit more?
And lengthen your exhale as much as you can.
Continue to breathe in deeply.
And exhale long and slow.
Each deep,
Intentional breath.
Is helping your body to settle.
Your mind to quiet.
Each breath is helping to release tension in your face.
Your shoulders.
Torso arms,
And legs.
With each breath.
Feel your body surrendering.
Into relaxation.
On your next inhale.
Begin to count down.
Inhale,
26.
Exhale,
20 seconds.
Inhale,
25.
Exhale,
25.
Continue at your own pace.
Pounding down.
Letting the count go.
As you welcome your sankalpa.
If you don't have a sankalpa that you're working with or if you'd like a sankalpa just for this practice You might use the phrase,
I embrace the changes happening in my body.
I embrace the changes happening in my body.
Silently repeat this intention to yourself.
Three times.
Each accompanied by a deep breath.
And nourishing breath.
You may release this intention.
Knowing that we will plant its seed once more before the end of the practice.
For now,
Invite your attention to move effortlessly.
As you're gently guided.
From one body part to the next.
Beginning with the crown of your head.
Crown of your head.
The point between your eyebrows.
Right eyebrow.
Tampon.
Cheekbone.
Left.
Eyebrow Temple.
Cheekbone.
Right nostril.
Left Gnaw strong.
Upper lip.
Lower lip.
Chin.
JAW.
Right side of your face.
Left side of your face.
All of your head,
Face,
And neck.
Throat.
Center.
Heart center.
Right collarbone.
Shoulder.
Elbow Rest.
Palm of your right hand.
Um.
.
.
First finger.
Second finger.
Third finger.
Board finger.
Back of your hand.
Rest.
Elbow.
Shoulder.
Right side of your chest.
Down to right waist.
Right hip.
Yay.
Ankle.
Ewww.
Soul of your right foot.
All five toes.
Beginning with the big toe.
Second.
Third.
Almost.
Yeah.
Off of your foot.
And calm.
Me.
Right foot and leg.
Right torso.
Right arm and hand.
All of your right side body.
Right side body.
Back to heart center.
Heart center.
Left collarbone.
Show order.
Elbow.
Rest.
Palm over your left hand.
Um.
.
.
First finger.
Second finger.
Third finger.
4th finger Yeah.
Finger.
Back of your hand.
Rest.
Elbow.
Shoulder.
Left side of your chest.
Down to left waist.
Left her arm.
Me.
AIMCOM.
Ewww.
Soul of your left foot.
All five toes,
Beginning with the big toe.
Second.
Third.
4th Yeah.
Above your foot.
And calm.
Knee all of your left foot.
And lie.
Left torso.
Left arm and hand.
The entire left side body.
Left side body.
All of your body.
Both sides.
Laugh.
Right.
How long?
Bottom.
Your entire body.
Deep in rest.
And relaxation.
Awareness on to your breath.
No need to change your breath in any way.
Just simply notice how your body breathes.
Note the slight rise and fall of your body.
With each effortless inhale and exhale.
In your mind's eye.
Could you visualize yourself?
Walking along the beach.
There's no one else on the beach except for you.
Your feet.
Walking barefoot in the sand,
Which is warm but not hot.
It feels just right.
Can you feel your toes slightly sinking with each step?
You're walking gently.
And with ease.
You are not in a rush.
There's nowhere else you need to be.
And there's nothing else you need to be doing.
You're just walking.
Can you feel the warm rays of the sun in the sky which is so blue?
As you continue along the beach.
You know the waves.
Rolling in.
And rolling out.
Rolling in.
And rolling out.
Could you match your breath?
With each wave.
Inhaling as it rolls in.
And letting it go as the wave rolls back out.
In and out.
Rest moving effortlessly with each wave.
Rolling in.
And rolling out.
You may now release the visualization.
As you welcome back your Sankalpa.
You may have used the phrase,
I embrace the changes happening in my body.
I embrace the changes happening in my body.
Silently repeat this intention.
Planting its seed deep within your consciousness.
I embrace the changes happening in my body.
You may let go of your Sankalpa.
Knowing that it's intention.
Has been planted deep within you.
Could you now begin to wake the body?
With the physiological psi.
If you'd prefer to linger for a little bit longer.
You may remove your headphones or press pause on this recording.
On your next inhale.
Allow two sips of breath in through your nose.
And then sigh it out through a slightly opened mouth.
Two sips in through your nose.
Long exhale out your mouth.
One more time.
Two sips in.
Long exhale out.
Return to your natural breathing pattern.
As you begin to feel the weight of your body.
On the surface beneath you.
Begin to sense the room that you're in.
And where you are in that room.
Visualize the four walls.
The ceiling.
The floor.
Open your sense of hearing.
And allow in sounds other than my voice.
Gently begin to wiggle your fingers.
And your toes.
Rotate your wrists.
And your ankles.
You might slowly nod your head from side to side.
Perhaps allow a big body stretch.
When it feels right for you,
Slowly roll onto one side.
Begin to softly flutter your eyelids open.
Bringing your awareness back to the present moment.
While simultaneously allowing yourself to bask.
In the peace you've created within.
As you continue to return to a fully awakened state.
I'd like to express my gratitude to you for joining me today.
It is truly an honor for me to offer these practices.
That have immeasurably changed my own life.
I hope this practice gave your nervous system the deep rest,
Restoration,
And relaxation it so required.
If this practice resonates with you,
Know that it's available here.
For you to listen to as often as you'd like.
If you have a moment,
I'd love to know how this practice has helped you.
And your comment will help others to find this free offering and benefit from it as well.
May you move through the rest of your day.
Feeling a deep sense of peace and calm within.
Namaste
