Hello,
I'm Zoe and today I'm going to show you how I Lie down or rest.
In a yoga nidra position.
So at the beginning of most of my guided meditations here on Insight Timer,
I often say,
Please set yourself up in the most comfortable position you can find for yourself.
And I often say,
Find as many props around your home to use in the practice to support your body.
Now,
Over the years,
I have shifted my position from lying down on the ground with perhaps a tiny little thin cushion under my head and maybe a bolster under my knees to something way more supportive so that I can stay awake and aware during the practice and get really the most beautiful rest possible.
And so over the years,
Learning from all my teachers,
From Jana Roma to Karen Brody,
Tracy Stanley,
And Dr.
Chanty Ngao.
I've learned so many wonderful tips to support the body in this practice.
So I'm going to show you what I do.
So firstly,
You want to find a space where you're not going to be disturbed.
And then you could lie down on some carpet.
I've got,
I'm just on a rug here and then I've got a sheepskin to lie on top of.
You could have a yoga mat.
And I came across this really squishy round cushion that I start with as a base.
And under this cushion,
I place two yoga blocks.
You could use books just to give a little bit more height.
To this cushion and support.
Then I pop that cushion there and get my bolster.
If you don't have a bolster you could use a rolled up blanket or a towel.
I put this bolster here and that's where my back,
My spine will be lying on.
And then on top of that,
I have this meditation cushion.
That's really soft and your body just sort of sinks into it.
So that will be for my head.
So this is the top part of B.
Space?
Nearly lost it.
And I just lie back onto the bolster and the cushion and then the top part of my body is supported there.
We'll go down to the next.
Heart where I found another cushion that I've just grabbed from.
My couch and or you could use a bolster and this goes under my knees.
So that Raises.
The knees up a little bit and supports my lower back.
The next thing I want to support are my ankles.
So I've just got a blanket here.
You could also use a towel and I just roll that up.
And place that underneath.
Here underneath my ankles.
And that's just so beautiful and supportive there.
And so now.
Come back to the top part.
And just lie back Ah,
That feels good.
Next,
I found another couple of pillows that were just around my house to support my arm.
So I put one under my left arm and one under my right arm.
And then the arms can just be super supported there.
After that,
I will cover myself with a blanket.
Again,
You could have a towel if you don't have enough blankets.
End.
Make sure that I'm nice and warm.
And in wintertime,
I'll like fully cover myself all the way up to my neck.
And then if I feel like it,
I might just get a little eye pillow and place that over my eyes like that.
This one has a beautiful scent of lavender in it sometimes.
And get this wheat bag,
Which is quite heavy,
And I place that over my eyes and that feels really nice.
There's all sorts of different eye masks that you can get now or you might just get a piece of material you can use.
A sleeve of a top and just gently place that over your eyes and that's it that's the yoga nidra nest complete and i feel super supported and comfortable And I know that it gives me the best opportunity to really sink in deeply.
And be nourished as well as staying awake.
So having that little.
.
.
Part of me that's still awake and aware,
But everything else can just melt and rest.
So I hope that's been helpful.
I'll see you next time.
