Hello and welcome to this yoga nidra for carers.
This time is for you.
It's a space to rest the parts of you that hold,
Tend,
Carry and care.
A space to be supported simply because you deserve it.
Please find a comfortable position lying down,
Letting your body be held fully without effort.
Cover yourself with a warm blanket and use lots of pillows to support your body and make sure you're cozy and warm.
Feel the surface below you holding your body and then drift your awareness down through the floor towards the ground.
Allowing the earth beneath you to hold and cradle you.
There is nothing you need to hold right now.
Not a single responsibility.
Not a single role.
Not even a thought.
Please take in one slow deep breath.
Pause at the top of your breath.
And then slowly exhale.
Take another deep slow breath in.
Feeling a sense of fullness.
Pausing.
And then exhale and let your whole being begin to settle.
Feel the way the breath moves through your chest.
Your belly.
A soft ebb and flow.
Allow your jaw to loosen.
Your shoulders to drop.
Your belly soften.
And allow your legs to grow heavy.
As if the earth is drawing you closer.
And when you're ready you can close down your eyes if you haven't done so.
You give so much.
You offer so much.
And right now you don't have to give anything.
You are the one being cared for.
Nothing is asked of you.
Nothing is required.
You are allowed to rest.
Imagine a soft warm light gathering around your body.
A presence that feels steady.
Comforting.
And familiar.
A presence that arrives without expectation.
Like a hug from a loving friend.
Let this presence cradle you.
Allow it to hold the parts of you that are tired.
The places that feel stretched.
The places that have held too much.
Breathe into the support that surrounds you.
Let yourself lean into it.
Let yourself be held.
Your awareness to your right.
Your awareness to your right hand.
The palm of your hand.
And all five fingers.
Feel into the spaces between the fingers.
And allow the whole hand to soften.
Awareness to your right wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
The entire right arm.
Heavy.
Rested.
Supporting.
Supported.
Feel the left hand.
The palm of the hand.
All five fingers.
Left wrist.
Forearm.
Upper arm.
And shoulder.
The left arm releasing.
And softening.
Guide your awareness into the back of your heart.
The place that quietly carries so much.
Allow it to widen.
Allow it to breathe.
Move your attention down to your belly.
Notice the breath without changing it.
Sense and feel your belly being breathed for you.
Effortless.
A deep river of ease moving through you.
Sensing into the right hip.
And all five toes.
Sense the right leg sinking down into rest.
Awareness at the left hip.
Left knee.
Shin.
Ankle.
And all five toes.
The whole left leg heavy.
And peaceful.
The entire body.
Soft.
Open.
Held.
Guide your awareness to the space at the heart.
Not the physical heart,
But the center of you.
Where your tenderness lives.
Your courage.
Your exhaustion.
Your hope.
Notice how the breath moves.
In this space.
The center of your chest.
With each inhale.
Receiving.
With each exhale.
Releasing.
Breathing in.
Receiving.
Breathing out.
Releasing.
Allow the breath to become a gentle cycle of nourishment.
A reminder that even when you care for others.
Life is a cycle.
Still cares for you.
Rest your awareness.
At the point between your eyebrows.
Soften.
Imagine.
That you are lying.
Near a calm body.
Of water.
At dusk.
Swaddled.
In a warm and cozy blanket.
The sky above shifting from soft blue.
To lavender.
To deep night.
The air is cool.
The ground beneath you warm.
Everything is quiet.
And the surface of water beside you.
Is still.
Reflecting the first evening star.
As you breathe.
This quiet landscape breathes with you.
Sense a subtle warmth.
Around your body.
A blanket of evening air that understands your tiredness.
Without you having to say a word.
Here.
You don't need to be strong.
You don't need to be the one holding everything together.
You can simply be.
The water.
Beside you is steady.
And unwavering.
It absorbs the weight of the day.
It takes whatever you no longer need to carry.
With no effort from you.
Let something go.
Something small.
Something that is.
A thought.
A residue of effort.
Let the water take it.
Allow your breath to widen.
Soften.
Deepen.
Deepen.
Bring your awareness to the centre of the chest once more.
Imagine,
Sense and feel a soft glow there.
As if someone lit a small lantern.
Inside you.
This glow of light doesn't ask you to be more.
It doesn't ask you to try.
It simply reminds you.
You are worthy of care.
You deserve rest.
Your wellbeing matters.
Your needs matter.
Let this truth settle into every part of you.
The tired parts.
The strong parts.
The quiet parts.
And the parts no one sees.
All of them are welcome here.
All of them can rest.
Wrapped in the glow of your own enoughness.
Allow the warmth to soothe you.
Nourish you.
And slowly refill you.
If you're listening at bedtime.
You can drift into sleep now.
Safe.
Replenished.
If you're returning to your day.
Slowly begin to invite movement.
Back into your fingers and toes.
Deepening your breath.
A soft stretch if it feels good.
Slowly coming back.
Know this.
Your rest is a gift.
To yourself.
And to those you care for.
May you feel supported.
May you feel nourished.
May you feel restored.
And may you remember.
This.
That you too deserve.
The tenderness.
You offer others.
Thank you for resting with me today.
