Limitless Self

Dare to Rest Yoga Nidra

Rest Prescriptions for Yoga Nidra

If you are unsure on which Rest Phase to use, here are some ideas for how to choose which phase to rest with.

What if….

…you find yourself with a lot of negative thoughts you want to turn around

  • Focus on the mental body and do the Release meditation and do the optional practices for the MIND and WISDOM body

  • You can activate the third power center – your personal power or your soul. with citrus essential oils placed your touchstone below your breastbone, on your solar plexus (~1” below your sternum), on your gut OR on the space between your eyebrows

  • do a cleanse of your gut. This can be as simple as drinking more water or adding a probiotic. You could consider a juice cleanse for a day or two, eliminating one type of food (sugar, gluten, dairy) that may be aggravating your gut, or going to get a colonic.

  • Do The Ha Breath

  • So Hum breath – Take 5 deep breaths through the nose. Imagine the breath going in and out of the space between your eyebrows – your third eye. From the third eye, slowly inhale, imagine the breath traveling down to the base of your spine. At the same time, mentally say the sound Sooooooo. Slowly exhale while imagining the breath moving from the base of the spine back up to the third eye. At the same time mentally say Hummmmmmm. Feel your awareness expanding and merging with divine energy. Continue to silently chant Soooooooo Hummmmmm in rhythm with your inhale and exhale. At the end, focus your attention on your third eye for a moment and feel the vibration of sensation in your body.

  • Tapping Your Thymus – Tapping your thymus is a simple and powerful practice. You can do this anytime you want to bring yourself to a more peaceful, open place. Your thymus gland is located in the center of your chest, beneath your breastbone (sternum). Tapping this location with your knuckle a few times will bring you back into balance.

  • Free write in your journal about your soul whispers

  • Pick a strong emotion you’re dealing with in your life at the moment. Free write about this emotion and how you feel when you’re experiencing it. Then free-write about the opposite emotion. Finally, free write about these two emotions meeting.

  • Sit in the dark, indoors, or outdoors for at least 5 minutes. Perhaps wear your Yoga Nidra sleep mask to create the darkness. The free-write about the darkness. What does it mean to you? How did it make you feel? Anything else about the darkness?

….you find a disconnect from hope

  • Focus on the BLISS body and do the Rise meditation and the optional practices for the BLISS body to regain connection to spirit

  • Activate your Fourth Power center Wear or decorate with pink or green. Use Neroli essential oil on your clothes or skin or the Jaque’s custom blend for week 6. Place your touchstone on your heart

  • Inhale Joy – Remember a time when you felt joyful. It could be a very brief moment, like a memory of being with a favorite grandparent or seeing your child graduate or mastering a skill. Let your body feel that feeling of joy. Let the memory fade and keep the feeling of joy. Take at least 3 or more breaths feeling joy. Visualize joy spreading throughout your body. You might want to envision a smile starting at your heart and spreading through every nerve and cell of your body. Or see joy as a color and watch the color spread from your toes to the crown of your head. The point is to be absorbed in the feeling of joy! Ask yourself: If joy could speak, what would joy say? Ask for an image, word, or phrase. Be curious about what you receive, without assigning a story to it. Let it be what it is.

  • Laugh – Laughter can open your heart. Laughter helps you step out of your individuality and merge with the whole. Find a laughter yoga class. Get a group or family members together: one of you starts to laugh, and this will trigger others to laugh (it is so awesome to laugh as a group on purpose). You can also laugh on your own. Start subscribing to a daily funny email, to make sure you have at least one belly laughter per day. Find things that make you laugh and see if you can find videos of it and you will get your laughter going. Play a song that puts a smile on your face and dance.

  • Nurture others – We often feel bliss when we nurture others. And I want to be clear that I see a difference between nurturing and caretaking others. Nurturing comes from a place of choice; caretaking feels more like something you have to do. One of the biggest lessons we learn in Yoga Nidra and Shadow Work is that we have a choice, always. If you are a caregiver, make sure you do as the airline instructs you, put your oxygen mask on first, so you can care for others. Whatever form of nurturing you choose to do, whomever or whatever you nurture, the more you serve with love and at choice, the greater compassion you’ll feel for all parts of your own life. If you are not a caregiver nurturing might look like volunteering at an animal shelter, growing plants, or helping a new mother with their baby.

  • Journaling Prompts – What does bliss mean to you. Free write about it. Who are you on the inside? How has Yoga Nidra helped you discover your authentic self? Free write about it. Share a difficult story about yourself that you’ve been holding in your heart. Where do you feel that story in your body? How has practicing Yoga Nidra helped you to let go of the hold the memory has had on your mind and to see that everything will all be alright? Free write about your experience or speak about them into a recording device. Free write about your soul whispers.

… you feel your heart needs attention

  • Focus on the optional practiced of the WISDOM body and listen to the Release Phase meditation.

  • So Hum breath – Take 5 deep breaths through the nose. Imagine the breath going in and out of the space between your eyebrows – your third eye. From the third eye, slowly inhale, imagine the breath traveling down to the base of your spine. At the same time, mentally say the sound Sooooooo. Slowly exhale while imagining the breath moving from the base of the spine back up to the third eye. At the same time mentally say Hummmmmmm. Feel your awareness expanding and merging with divine energy. Continue to silently chant Soooooooo Hummmmmm in rhythm with your inhale and exhale. At the end, focus your attention on your third eye for a moment and feel the vibration of sensation in your body.

  • Tapping Your Thymus – Tapping your thymus is a simple and powerful practice. You can do this anytime you want to bring yourself to a more peaceful, open place. Your thymus gland is located in the center of your chest, beneath your breastbone (sternum). Tapping this location with your knuckle a few times will bring you back into balance. If you google “tapping your thymus”, there are 100’s of videos showing you how to and singing its praise!

  • Activate your soul, not a specific power center, using Citrus or Cypress essential oils or use Jaque’s week 5 blend. Wear the color white or indigo. Place your touchstone on the space between your eyebrows.

  • Journaling Prompts – Describe your wild woman. If your Wild Woman is an animal, what animal would she be? If she had a name, what would it be? Free write about her. If your Wild Woman could speak, what would she say? Free write her, as if you are your Wild Woman expressing herself. Free write in your journal about your soul whisper.

…you have not rested much and your vitality is low

  • Focus on your PHYSICAL and ENERGY body and practice the Rest meditation and do the practices for the physical and energy bodies.

  • Mindful movement such as yin yoga, walk a labyrinth, walking meditation, tai chi or qigong, dance to an instrumental song with a slow beat

  • Lay down on a soft surface (like your bed) and allow your body to move in any way it wants to.

  • Listen to the 61 point relaxation meditation (5min)

  • The app “Insight Timer” has some really good body scans you might want to try

  • Use lavender or chamomile essential oils on your clothes or pulse points after meditating

  • Draw or paint a soul whisper

  • Soak in a warm bath to get creative ideas flowing – if you live in a warm client, go for a swim and practice your yoga Nidra near water

  • Cooling breath – This is the straw breath we do in the meditation, and it is a great stand-alone technique when you feel anxiety or intense emotions.

  • Activate the second power center Use mandarin essential oil on clothes or hands. Wear orange. Place your touchstone anywhere below the navel ad above the pubic bone

  • Alternate Nostril breathing – start with 3 rounds and build up. Close off your right nostril with your right thumb. Inhale through the left nostril for a count of 4. Close your left nostril with your right ring finger and little finger. At the same time remove your thumb from the right nostril. Exhale through the right nostril for a count of 8. Keeping your right ring and little finger in place, inhale for a count of 4. Close the right nostril with your thumb. Exhale through the left nostril to the count of 8. Repeat.

  • Journaling Prompts – What are some ways you could slow down? If your body was a song, what would it be called and how would it move? Describe your experience of Yoga Nidra in one word. Using this word as a starting point, free-write about your experience with yoga Nidra meditation. Where in your body do you feel safe, and where do you not feel safe? What does safety look like in your life? Turn on some instrumental drumming music and move to the statement “I feel grounded” for one song. Then free-write to describe the feeling in your body.