Yoga Nidra For Chronic Fatigue Extended Version

Namaste.

Welcome to this extended yoga nidra practice specially designed to help your body heal from chronic fatigue.

My name is Amanda and for nearly two years I also suffered with debilitating fatigue that kept me in bed,

Unable to perform even the simplest of tasks.

I know your suffering is real.

I know you're not imagining it and you're not exaggerating your symptoms.

I also know that your body wants to heal.

The energy that you once had is available to you and healing is possible.

On the days when you've run out of hope that life could ever be any different than it currently is,

Please use my confidence to help you through the next hour and the hour after that and the hour after that and for as long as you need it because I know you can overcome the state you're currently in.

Yoga nidra is one practice that can help in your recovery.

It's the only practice of its kind that can induce the deepest state of rest and repair and its effects are cumulative.

The more you practice,

The more your body has the opportunity to heal.

Please be patient and extend loving kindness towards yourself as healing takes time and your nervous system responds to how you talk to yourself and to how you feel about yourself.

Self-compassion,

Empathy,

Kindness,

And patience will help ease your body out of the fight-flight state that it's in and encourage the healing state of the parasympathetic.

Use the next few moments to lay the foundation for your practice.

The more comfortable you are now,

The more easily your mind and body will sink into the deepest states of relaxation.

Bring in pillows or bolsters for support where needed,

A blanket for warmth,

An eye pillow or covering to remove unwanted light.

You might also turn off notifications on your phone,

Use earbuds for optimal listening,

And you might even place a hot water bottle or heating pad on your low belly or feet for additional comfort and warmth.

This is a good time to silently and gently let your busy mind know that there's nothing else you need to be doing right now.

There's nowhere else you need to be.

You are in exactly the right place for right now.

When you're ready,

Close down your eyes.

Your yoga nidra practice will now begin.

As you settle into stillness,

Use this time to observe your body.

Where could you let go just a little?

Where could you soften?

Slowly and with intention,

Deepen your inhale,

Then sigh it out,

Opening your mouth slightly when you do.

Again,

Inhale deeply.

And this time,

When you release the breath,

Could you also release your jaw?

Continue to let go of any tightness or tension your jaw is holding on to.

You are now safe to let it go.

Continue breathing in deeply,

Then sighing it out.

And as you do,

Could you also let your shoulders fall?

Perhaps soften your belly.

Let go of tension in your hips and glutes.

Could you let your arms and legs become loose and lazy?

Feel your entire body sinking into the surface beneath you.

Your body might even feel heavy as it surrenders to stillness and relaxation.

Return to your natural breathing pattern as you bring in your sankalpa.

If you don't have a sankalpa you're working with,

Consider your intention for this practice.

You might choose to use the phrase,

I offer patience and kindness to myself as my body heals.

Repeat your sankalpa three times to yourself,

Each followed by a deep and intentional breath.

I offer patience and kindness to myself as my body heals.

You may release your sankalpa now,

Knowing that we will return to it near the end of the practice.

Please let your awareness fall to my voice,

Guiding you from one body part to another,

Beginning with your right hand thumb.

Right hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

To the space in between each finger.

The palm and back of your right hand.

All of your right hand and all five fingers.

Wrist.

Lower arm.

Elbow.

Upper arm.

Shoulder.

All of your right arm.

Armpit.

Over to your right collarbone.

Right side of your chest.

Right side of your waist.

The entire right side torso.

Down to your right hip.

Thigh.

Lower leg.

Ankle.

Heel.

Toe.

Sole of your right foot.

Right big toe.

Second toe.

Fourth.

Little toe.

To the space in between each toe.

The sole and top of your right foot.

All of your right foot,

Including all five toes.

The entire right leg.

And now,

Let your awareness extend to all of the right side body.

Your awareness on the right side of your body.

Moving now to your left hand thumb.

Left hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

To the space in between each finger.

The palm and back of your left hand.

All of your left hand and all five fingers.

Wrist.

Lower arm.

Elbow.

Upper arm.

Shoulder.

All of your left arm.

Armpit.

Over to your left collarbone.

Left side of your chest.

Down to your left side waist.

The entire left side torso.

Down to your left hip.

Thigh.

Lower leg.

Ankle.

Heel.

Sole of your left foot.

Left big toe.

Second toe.

Little toe.

To the space in between each toe.

The sole and top of your left foot.

All of your left foot,

Including all five toes.

The entire left leg.

And now let your awareness extend to all of the left side body.

Your awareness on the left side of your body.

Bring awareness now to your pubic bone and pelvic bowl.

Allow awareness to wrap around to your glutes.

And back around to your hips.

Up to your navel.

To the space in between your ribs.

Heart center.

Throat.

Tip of your chin.

Up to the bridge of your nose.

Third eye.

Crown of your head.

Base of your neck.

Awareness onto your entire back body now.

All of your back body.

From the top of your head to the very tips of each toe.

Back body.

Awareness moving now to the front of your body.

The entire front of your body.

From the crown of your head to the very tips of all ten toes.

Front body.

Could you now sense your breath moving your body?

With every inhale and every exhale,

Can you feel the slight rise and fall of your chest and abdomen?

Notice how your body breathes.

And notice how your body flows with each breath.

On your next inhale,

Could you begin a count with each breath?

Starting at the number 99.

Could you count down with each inhalation and exhalation?

On your next inhale,

99.

And exhale,

99.

Inhale,

98.

Exhale,

98.

Continue counting down each number following your breath.

If you lose your count,

Simply return to 99.

You will be called back shortly.

You may release the count now and allow your awareness to fall onto the darkness behind closed eyes.

Could you now,

In your mind's eye,

Visualize a young child?

You might even visualize yourself at a younger age.

It doesn't matter what age,

And it doesn't matter if the child is you,

Or another child you know,

Or a completely made-up child.

Trust the first image that comes to mind.

See this young child standing before you.

What if that child was living with chronic fatigue,

Just as you are?

In what ways would you console them?

What language and tone would you use to comfort them?

Allow your adult self to ease their frustration and anxieties,

If they have any.

Let them know that all is well.

They are safe.

They are loved.

And there is nothing inherently wrong with them.

Use your own language to express these sentiments for the next few moments.

You may now release the image of the child as you deepen your breath.

Fully expand your lungs,

Allowing breath in,

And then fully empty your lungs as breath flows out.

Breathing in deeply and letting go completely.

Nice big inhale,

And nice full exhale.

Continue to focus on breathing deeply as you listen to the following affirmations.

You might even silently repeat each one to yourself in the same tone you were just using with the child.

I am resilient and can overcome anything.

I am resilient and can overcome anything.

Even on my worst days,

I can find something to be grateful for.

Even on my worst days,

I can find something to be grateful for.

I acknowledge how I feel without allowing it to control me.

I acknowledge how I feel without allowing it to control me.

I trust that my body knows how to heal.

I trust that my body knows how to heal.

I know that recovery is possible for me.

I know that recovery is possible for me.

Every day I make choices that support my recovery.

Every day I make choices that support my recovery.

There is nothing wrong with me,

And I don't need to be fixed.

There is nothing wrong with me,

And I don't need to be fixed.

I trust that healing is happening every single day,

And I acknowledge that healing takes time.

I trust that healing is happening every single day,

And I acknowledge that healing takes time.

My emotions matter,

And I allow them to surface.

My emotions matter,

And I allow them to surface.

I find joy in each day because I am worthy of joy,

Even with chronic illness.

I find joy in each day because I am worthy of joy,

Even with chronic illness.

I am not alone,

And support is always available for me.

I am not alone,

And support is always available for me.

I am worthy of a life beyond my illness.

I am worthy of a life beyond my illness.

We'll now bring back your sankalpa,

Or your intention for this practice.

We'll now bring back your sankalpa,

Or your intention for this practice.

You may have used the phrase,

I offer patience and kindness to myself as my body heals.

I offer patience and kindness to myself as my body heals.

Silently repeat your sankalpa for the next few moments.

I offer patience and kindness to myself as my body heals.

You may release your sankalpa and begin to deepen your breath.

Allow each inhale to become a little deeper than the one before it.

Allow each exhale to extend and release a little bit more.

Allow each deep and intentional breath to begin to ever so slowly wake the body.

If you'd prefer to linger in stillness for a little while longer,

Please remove your headphones now or press pause on this recording.

Could you begin to notice sounds in your environment other than my voice?

Can you feel your body being held by the surface beneath you?

You might begin to wiggle your toes and rotate your ankles.

Wiggle your fingers and rotate your wrists.

If you're laying on your back,

Slowly roll over to one side.

Let yourself lay still for the next few moments to fully receive the benefits of this practice.

And when you feel ready,

With no rush,

Gently open your eyes and slowly let the sights around you come into focus.

You might even choose to give yourself a few moments to journal any insights or reflections that may have come up during the practice before you return to your day.

As you continue to simmer in this blissful state,

I'd like to express my gratitude to you for choosing this practice.

It is truly an honor for me to lead you through the deeply healing practice of Yoga Nidra.

If you have a moment,

Could you kindly leave a comment letting me know where you're practicing from and how this Yoga Nidra benefited you.

There are millions suffering with chronic fatigue and your comment could help them find this recording and benefit from it as well.

My hope is that this practice has helped you know that there is nothing wrong with you.

Your body is simply letting you know that it requires deep rest and healing and there is absolutely nothing wrong with that.

Thank you once again for practicing with me.

This has been Amanda.

Blessings and Namaste.