Namaste.
This is Amanda and welcome to this yoga nidra designed for those suffering with post exertional malaise or PEM.
Please know that you are not alone.
There are millions of people who were once highly functioning that are stuck in bed right now,
Unable to do the simplest of tasks.
Only a few years ago,
I was one of those people.
I know how awful and incredibly debilitating PEM can be.
I also know that your body can overcome it.
With patience and time.
Grace,
And understanding.
As well as opportunities throughout each day for your nervous system to settle and feel safe.
Yogendhra moves your nervous system out of the fight-flight state.
Into the parasympathetic.
The state in which your body recovers and heals.
It is a practice that offers the opportunity to restore and heal at the cellular level.
Know that with each practice,
Your body isn't just resting,
It's healing.
Be generous with your time,
Becoming as comfortable as you can.
The more comfortable you are when we begin.
The quicker.
A land the easier.
Your body will go into the deepest states of rest and repair.
Though Yoga Nidra is a form of non-sleep deep rest,
Know that it is absolutely fine if you fall asleep.
Yoga Nidra is traditionally practiced in Shavasana.
However,
Feel free to lay on your side or in a seated position if that's more comfortable for you right now.
Bring in props that will ensure complete comfort.
Such as a bolster,
Pillows,
An eye covering to remove unwanted light.
And a blanket for warmth.
Anything that you need to ensure that your body feels supported.
Close down your eyes.
Adjust any body parts that require adjustment.
Allow a deep breath.
Nourishing breath.
In through your nose and out through your mouth.
Invite your attention to follow my voice.
As you're gently guided through this Nidra experience.
Begin by simply noticing this moment.
There's nowhere else you need to be.
There's nothing else you need to be doing.
You are here,
Now.
Whatever comes from this experience is the right thing for you right now.
Try to let go of expectations or goals.
And just be here.
With your breath.
With your body.
Bring awareness to your breathing.
Begin to deepen each inhale.
And elongate each exhale.
It is with slow.
Intentional breath.
That the body naturally releases tension.
You might notice that with each slow breath,
Your heart rate begins to slow as well.
All the little muscles in your face,
Head,
And neck start to loosen.
Your tongue and jaw.
Relax.
Shoulders soften.
Arms,
Hands,
And fingers.
Legs,
Feet,
And toes.
All become loose.
Lazy and heavy in stillness.
As you continue to encourage a resting state.
Notice the places where your body is supported.
Feel how the surface beneath your body holds you.
How it keeps you comfortable.
Cradled.
And safe.
Could you let your body sink?
A little bit deeper.
Into that support.
Welcome in your sankalpa now.
Your heart's deepest desire.
Or your truest intention.
If you don't have a sun kalpa that you're working with.
You might choose to use the phrase.
I allow deep rest and healing.
I allow deep rest and healing.
Silently repeat your intention to yourself three times,
Accompanied by three deep breaths.
I allow deep rest and healing.
You may release that now,
Knowing that we will return to it near the end of the practice.
For now.
Could you imagine?
A tiny ball of golden light.
Ever so softly.
Landing on one body part to the next.
Beginning with the crown of your head.
Crown of your head.
To the point between the eyebrows.
Right eyebrow.
Temple.
Cheekbone.
A tiny ball of golden healing light.
Gently landing.
On your left eyebrow.
Temple.
Cheekbone.
The bridge of your nose.
Down to the tip of your nose.
Upper lip.
Lower lip.
Shin.
Throat center.
Heart center.
Right side of your chest.
Right collarbone.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Rest palm of your hand.
Golden healing light resting on the tip of your thumb.
Tip of your first finger.
Second finger.
Third,
Little finger.
Back of your hand.
Rest Album.
Shoulder.
Heart center.
Left side of your chest.
Left collarbone.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Rest.
Palm of your hand.
Golden healing light on the tip of your left thumb.
First finger second.
Arrrgh.
Little finger.
Back of your hand.
Rest Elbow shoulder.
Heart center.
Navel right side of your waist.
Bye.
Me.
Lower leg.
Ankle.
Heal Soul of your foot.
Golden healing light.
On the tip.
Of your big toe.
Second toe.
Third.
Fourth.
Little toe.
Angle.
Knee.
Nave on.
Left side of your waist.
Bye.
Me.
Lower leg.
Ankle.
Heal.
Soul of your foot.
Golden healing light.
On the tip.
Of your big toe.
Second tone.
Third.
Fourth.
Little toe.
Angle.
Need.
Navel heart center.
Heart center.
Could you now feel the tiny ball of golden light spreading itself throughout the right side body?
Gentle golden light moving throughout the entire right side body.
Feeling every muscle.
Tendon every sound on the right side body.
Allow this golden light to slowly move over to the left side body.
Slowly and gently.
Flowing over to the left.
Side.
Filling every muscle Tendon every cell on the left side body.
Now your entire body immersed in golden light.
Golden light glowing throughout.
Left side and right side.
Front body and back body.
All of your body,
Inside and out.
Visualize yourself now in a space that you love.
A place where you feel safe.
At ease.
This could be a favorite place in nature.
Somewhere in your home or perhaps it's a made-up place.
Wherever it is.
Use the next few moments to see yourself there.
And use your senses of sight.
Hearing.
Smell.
Touching.
Let yourself become immersed in this place.
All of you feeling safe.
Calm.
And at peace.
In this place of refuge.
Could you welcome the following affirmations?
I understand that my body is going through a lot right now.
And I offer myself patience during this time.
I understand that my body is going through a lot right now.
And I offer myself patience during this time.
I am willing to give up the fight with my body and allow it to recover without a timeline.
I am willing to give up the fight with my body and allow it to recover without a timeline.
I can rest without needing to earn it.
I can rest without needing to earn it.
Rest is productive and is an act of love and care for my body.
Rest is productive.
And is an act of love and care for my body.
It is safe for me to heal and recover.
It is safe for me to heal and recover.
Health and vitality are available to me in abundance.
Health and vitality are available to me in abundance.
Healing is possible.
Healing.
Is possible.
I understand that my body is going through a lot right now,
And I offer myself patience during this time.
I am willing to give up the fight with my body and allow it to recover without a timeline.
I can rest without needing to earn it.
Rest is productive and is an act of love and care for my body.
It is safe for me to heal and recover.
Health and vitality are available to me in abundance.
Healing is possible.
Know that these affirmations have helped to rewire your brain.
And induce a sense of safety through your nervous system.
You may slowly release the image of the place you're in.
Knowing that the peace and calm that you feel can remain.
Welcoming back your Sunkelpa now.
You may have used the phrase I allow deep rest and healing.
I allow deep rest and healing.
Continue to silently repeat this intention,
Feeling it in your body.
I allow deep rest and healing.
On your next inhale.
Could you introduce a count?
Up to the number 10.
On your next inhale,
Silently count one.
Inhale,
Two.
Inhale.
.
.
3.
.
.
Continue counting until you reach the number 10.
Release the count.
As you ever so slowly begin to wake your body.
Would you once more feel the weight of your body being held and supported on the surface beneath you?
Slowly begin to bring in sounds other than my voice Ever so gently,
Wiggle your fingers.
And your toes.
Your wrists.
And your ankles.
You might allow a big stretch if your body desires.
If you've been on your back you might slowly roll your body onto one side and linger for a few moments.
Remember there is no rush.
Give your body as much time as it requires.
To return to a fully awakened state.
As you continue to linger for a while longer.
I'd like to offer this short prayer to you.
May you meet yourself with patience.
May you find moments of ease within difficulty.
And may you be willing.
To meet your body.
Exactly where it is at every stage on your healing journey.
Again,
My name is Amanda.
And I want to thank you so very much for trusting me to guide you through this practice today.
Know that I have been where you are.
And I have come out the other side.
So I know that you can too.
I have many other practices dedicated to health and healing on this platform that you may find helpful as well.
If you've enjoyed this practice,
I'd greatly appreciate your help in making this Yoga Nidra more available to those in need of it.
By leaving a comment,
Even just an emoji.
You can help others to find this free recording and benefit from it as well.
As you move through the rest of your day,
Please keep in mind that healing doesn't happen in resistance.
And that you don't have to like something to accept its presence.
Blessings and Namaste.
