Please honor your own energy envelope as you read. Whether a sentence… a paragraph… or even a glance at the headings, whatever feels right for you in this moment is perfect. Compassion. 🙏
When we speak of “exercise,” what do we really mean?
For most of the world, the word conjures images of jogging paths, yoga mats, or perhaps the thrill of surfing. But for people living with severe ME/CFS, Long COVID, or energy-limiting illnesses, those images feel alien—sometimes even harmful.
A recent article critiquing Graded Exercise Therapy (GET) made some valid points about the dangers of pushing beyond one’s limits. But it included an example of going surfing as a form of joy-based movement. For many of us who can’t even sit up for long, that kind of suggestion doesn’t just feel out of touch—it feels quietly devastating.
Because for us, “exercise” might mean:
Sitting up in bed for 60 seconds.
Taking a shower.
Getting dressed.
Writing a message to share with friends.
Fill in the blank: _______
These are our mountains. These are our triumphs. And they deserve to be seen and celebrated.
Why Surfing Isn’t a Helpful Example
1. Most patients are not high-functioning. Many of us are bedbound, housebound, or dependent on wheelchairs. To suggest activities like surfing may not feel inspiring—it may feel shaming.
2. PEM doesn’t care about your mindset. A shower can mean days in the dark. Making tea can require a week of recovery. GET fails not because we aren’t trying—but because our cells can’t keep up.
3. Joy comes from adaptation, not performance. Recovery may—or may not—be possible. But living meaningfully within this illness is. A breath of fresh air, a ray of light through the curtain—these are sacred moments.
A More Gentle Framework: What Is Possible?
1. “Bedercise”: Movement Within the Envelope
Gentle arm lifts (or just muscle engagement)
Ankle rolls for circulation
Breathwork as internal movement
Stretching fingers, wiggling toes
Each of these is valid. Each of these is enough.
2. Celebrating Non-Physical Victories
Listening to a few minutes of an audiobook
Looking out the window
Enjoying the scent of tea or essential oil
Smiling, even once
3. The 50% Rule If you think you can do something—do half. If you could clean the counter, just rinse a spoon. This helps avoid crashes and still creates a feeling of self-direction.
4. Redefining Progress Progress may mean staying stable. It may mean one less crash this month. Or sitting up for 30 seconds longer. These are wins, even when invisible.
A Call for More Inclusive Stories
If we want real awareness, we must include severe ME/CFS patients—not just those well enough to surf or work part-time.
Your struggle matters. Your body is not broken—it is navigating a broken system. Your stillness is not failure. It is wisdom in motion.
Rest Is a Practice—A Sacred One
For those with ME/CFS and other energy-limiting conditions, rest is not absence. It is presence. It is the heart of the path.
In Dzogchen, as taught by Namkhai Norbu, rest is a return to the natural state—effortless, luminous, whole. In Ramana Maharshi’s Self-Inquiry, resting in the question “Who am I?” leads us not into striving, but into the stillness beneath all identity. In Samatha meditation, taught by the Buddha, rest is calm abiding—shamatha—the ability to remain at ease without grasping.
When you lie in stillness, when you breathe quietly through exhaustion, when you choose not to push—
You are exercising.
You are aligning with ancient lineages that saw rest not as a failure of effort, but as the purest exercise of wisdom.
So if all you did today was rest, you did something holy.
🙏🕊🙏
For those interested, here is the article that inspired my post. But, Surfing! Haha! 😆 Surfing the internet, maybe. The author clearly doesn’t consider people living with moderate or severe ME/CFS in his/her writing of their article. 🤔
Living with Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS) is a daily challenge that requires careful management of energy, rest, and stress. For many, finding effective ways to support the body and mind in this delicate balance can feel overwhelming. Yoga Nidra, often called “yogic sleep,” is a practice that has been gaining attention for its potential benefits in managing ME/CFS. In this post, I’d like to delve deeper into how Yoga Nidra can be a valuable tool for those of us living with this condition.
Supporting Pacing Strategies
Pacing is a cornerstone of managing ME/CFS. It involves carefully balancing activity and rest to avoid pushing the body beyond its limits, which can lead to crashes or flare-ups of symptoms. Yoga Nidra can be an invaluable tool in this regard. Unlike other forms of exercise or even traditional yoga, Yoga Nidra requires no physical exertion. It allows you to take restorative breaks throughout the day, helping to prevent crashes by providing your body with deep rest during these intervals.
For those of us with ME/CFS, the ability to find rest without further depleting our energy is crucial. A short Yoga Nidra session can be integrated into your daily routine as a way to recharge and reset, making pacing more manageable and effective.
Activating the Parasympathetic Nervous System
Another significant benefit of Yoga Nidra is its ability to activate the parasympathetic nervous system (PNS). The PNS is responsible for the “rest and digest” functions of the body, helping to counteract the stress response driven by the sympathetic nervous system. For many people with ME/CFS, the nervous system is often in a heightened state of alertness, which can contribute to symptoms of fatigue, pain, and cognitive dysfunction.
Yoga Nidra guides you into a state of deep relaxation, which helps shift the body from a state of stress to one of rest and repair. This activation of the PNS can reduce the chronic stress response that often accompanies ME/CFS, promoting a sense of calm and helping to alleviate symptoms over time.
Providing Deep Rest and Restoration
One of the most challenging aspects of ME/CFS is the experience of unrefreshing sleep. Despite spending many hours in bed, individuals with ME/CFS often wake up feeling just as tired as before they slept. Yoga Nidra offers a unique solution by guiding practitioners into a state of consciousness that is deeply restful, yet different from regular sleep.
During Yoga Nidra, the body can enter a state that mimics sleep in terms of physical rest, but the mind remains in a state of relaxed awareness. This state of conscious relaxation allows for a deeper level of restoration, potentially offering benefits that complement or even enhance the effects of regular sleep. For people with ME/CFS, incorporating Yoga Nidra into the daily routine could help alleviate the feeling of exhaustion that persists despite adequate sleep.
Releasing Tension and Promoting Emotional Healing
Living with a chronic illness like ME/CFS can lead to the accumulation of physical and emotional tension. Over time, this tension can exacerbate symptoms and contribute to feelings of stress and overwhelm. Yoga Nidra includes practices like body scanning and guided visualization, which can help release deep-seated physical tension and promote emotional healing.
As you are guided to focus on different parts of the body and engage in positive affirmations or visualizations, Yoga Nidra provides a safe space for processing and releasing stress. This can lead to a sense of lightness and relief, which is particularly beneficial for those dealing with the chronic stressors associated with ME/CFS.
Enhancing Mental Clarity and Focus
Cognitive symptoms, often referred to as “brain fog,” are a common and frustrating aspect of ME/CFS. The deep relaxation and stress reduction provided by Yoga Nidra can contribute to improved mental clarity and focus. By calming the nervous system and promoting a state of balance, Yoga Nidra may help reduce the cognitive fatigue that many with ME/CFS experience.
Regular practice of Yoga Nidra can support mental clarity by reducing the underlying stressors that contribute to brain fog, allowing for moments of greater focus and cognitive function.
Conclusion: A Gentle Tool for Holistic Support
Yoga Nidra is not a cure for ME/CFS, but it can be a gentle and effective tool for supporting overall well-being. By offering deep rest, aiding in pacing, calming the nervous system, and promoting emotional and physical healing, Yoga Nidra can be an integral part of a holistic approach to managing ME/CFS.
If you’re living with ME/CFS and looking for new ways to support your health, I encourage you to explore Yoga Nidra. Whether you start with short, guided sessions or incorporate it into your daily routine, this practice may offer the kind of deep rest and healing that’s so essential for managing the complexities of ME/CFS.
Watch a Video:
The vides below is just some the many Yoga Nidra videos online of and are a good place to start. There are countless Yoga Nidra videos on YouTube, each offered by different instructors. Take your time exploring until you discover the ones that resonate best with you.
The occasional Yoga Nidra session can be a relaxing and rejuvenating experience, helping you reduce stress, improve sleep, and promote overall well-being whenever you feel the need for a deep, restorative rest. May this practice bring you peace and renewal, gently supporting your journey toward greater well-being.
This yoga Nidra for insomnia will take you easily into a light hypnagogic state and then down into a deep state of sleep.
Learn more about ME, get involved in support, advocacy, and activism at www.meaction.net
Welcome, dear reader. If you’ve found yourself here, it may be because you’re looking for something gentle, something that can hold you with care amidst the challenges you face. Living with Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS) often means navigating a delicate path where the balance between activity and rest isn’t just important—it’s essential.
Yoga Nidra offers a unique kind of rest, one that reaches deep into the layers of your being, allowing both body and mind to relax in a way that ordinary sleep might not always provide. But before we dive into this practice, I invite you to pause. How are you feeling right now? If you notice any weariness, perhaps take a moment. Close your eyes, take a few deep breaths, and come back when you’re ready. Remember, there’s no rush here.
As you consider exploring Yoga Nidra, please remember that this is your journey, unfolding at your own pace. Yoga Nidra invites you into a state of profound relaxation without physical effort, offering a deeply restful experience. For those of us living with ME/CFS, however, even rest can sometimes require a delicate balance.
If you’re new to this practice, consider beginning with just a few minutes, allowing yourself to ease into the feeling of deep rest. Pause whenever you need, honoring your body’s unique rhythms and knowing that each moment of relaxation, however brief, can be truly nourishing.
This is a sanctuary of ease—no need to strive. May Yoga Nidra offer you a gentle space of rest, a place to be held in care as you navigate your path toward healing and peace.
What is Yoga Nidra?
Yoga Nidra, often lovingly referred to as “yogic sleep,” is a form of guided meditation that gently leads you into a state of deep relaxation while your consciousness remains softly awake. Imagine being held in a place where you can let go of everything, where you can rest deeply without the need to do anything at all. This practice doesn’t ask for effort; it only invites you to allow yourself to be.
For those living with ME/CFS, Yoga Nidra can offer a sanctuary—a place to replenish your energy, soothe your nervous system, and find a sense of peace that might feel elusive in daily life. But dear friend, I encourage you to take this in slowly. Perhaps read a little, then pause to check in with how you’re feeling. Let these words settle in their own time, just as you would allow a gentle rain to soak into the earth.
Why Yoga Nidra is Beneficial for ME/CFS
Yoga Nidra allows you to experience the kind of deep rest that typically takes much longer to achieve. Even just a few minutes can leave you feeling more refreshed, which is especially valuable when energy is limited. Living with ME/CFS often leaves the nervous system in a heightened state of alertness, contributing to stress and fatigue. Yoga Nidra gently guides the body into a state of calm, helping to reduce that background tension and allowing true relaxation to unfold.
In the stillness of Yoga Nidra, the body’s natural healing processes are supported, fostering recovery and building resilience over time. This deep relaxation can be a powerful tool for anyone managing the ongoing challenges of ME/CFS. Whether you’re lying down in bed, on a yoga mat, or resting in a comfortable chair, Yoga Nidra is a practice that adapts to you. It requires no physical exertion—only the willingness to rest.
Again, check in with yourself. How is your energy now? This is your journey, and it’s important to honor the pace that feels right for you.
A Simple Yoga Nidra Practice for ME/CFS
When you feel ready, I invite you to explore this gentle introduction to Yoga Nidra. This practice is designed to be brief and nurturing, offering you a moment of respite in your day.
Preparation:
• Find a quiet, comfortable place where you can lie down. Perhaps you’re already there, in which case, simply settle in a bit more. Use a yoga mat, a blanket, or your bed—whatever feels best for you. • Make sure you’re warm and comfortable. The body cools down when deeply relaxed, so a light blanket might be nice. • Close your eyes, and take a few deep breaths. Let the day’s weight melt away.
Guided Practice:
Settle In: As you lie here, notice the contact points between your body and the surface beneath you. Feel supported, as though the earth is holding you gently. Allow your body to become heavy, fully surrendering to gravity.
Breath Awareness (2-3 minutes): Bring your attention to your breath, without changing its rhythm. Simply observe the air as it flows in and out. With each exhale, imagine your body softening further, releasing any tension it may hold.
Body Scan (3-5 minutes): Slowly, bring your awareness to different parts of your body, starting at your feet and working your way up to your head. As you focus on each part, imagine it being completely relaxed. If your time is limited, you might focus on just the major areas like your legs, torso, arms, and head.
Sankalpa (Intention) (1-2 minutes): Silently repeat a positive intention or affirmation. It could be as simple as “I am relaxing,” or “I am releasing,” or “I am letting go.” Let this intention resonate with you as you repeat it a few times.
Visualization (2-3 minutes): Picture a peaceful place—a sanctuary where you feel safe and relaxed. This could be a real location or an imagined one. Spend a few moments here, soaking in the tranquility. Let it fill you up.
Return (1-2 minutes): Gradually bring your awareness back by deepening your breath. Gently move your fingers and toes. When you’re ready, slowly open your eyes, taking your time before getting up.
How to Incorporate Yoga Nidra into Your Day
As you move through your day, there are moments when you might feel the need to pause and restore. Yoga Nidra can become a trusted companion during these times.
For instance, you might find that taking a few minutes for Yoga Nidra during short breaks throughout your day helps you to refresh your energy and reduce fatigue. Imagine pausing for just 5-10 minutes, allowing the deep rest of Yoga Nidra to rejuvenate your mind and body, making it easier to manage the day’s demands.
In the evening, as you prepare for sleep, Yoga Nidra can also serve as a gentle transition into the night. Practicing before bed can help improve the quality of your sleep, which is often disrupted by ME/CFS. Picture yourself easing into a restful night, with Yoga Nidra setting the stage for better recovery and deeper rest.
And then there are those moments when life feels overwhelming—when exhaustion seems to take over. In these times, taking a few minutes for Yoga Nidra can help reset your mind and body, offering a way to find calm amidst the storm. This practice can be like a comforting hand on your shoulder, guiding you back to a place of peace.
As you explore how Yoga Nidra fits into your day, remember to be kind to yourself. You don’t need to do everything at once. Perhaps try one of these suggestions and see how it feels. The journey of healing is often made up of small, gentle steps.
Dear reader, Yoga Nidra is more than just a practice—it’s a sanctuary where you can find rest, healing, and peace. For those living with Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS), it offers a way to embrace rest as a form of self-care, helping you manage your energy and enhance your well-being. Remember, there’s no need to rush. This is your journey, and you’re exactly where you need to be.
Explore Yoga Nidra Through a Guided Meditation Video
If you’re interested in experiencing a guided Yoga Nidra practice, I’ve found a wonderful 30 minute video that can help you relax and restore your energy. This video offers a calming, step-by-step journey through a Yoga Nidra meditation, perfect for those moments when you need a deeper rest.
The video begins with instructions to find a quiet place where you won’t be disturbed. You’re guided to get into a comfortable position on your back, with knees slightly apart and arms resting away from your body, palms up. As you close your eyes, you’ll be invited to take a deep relaxing breath, setting the stage for relaxation.
The instructor suggests using the mantra OM during this lesson. OM is simply a sacred sound that is often used in meditation to help focus the mind and create a sense of peace and connection with the divine.
The heart of the meditation is a detailed body scan, where the instructor gently guides your awareness to different parts of your body, allowing each to relax fully.
The meditation concludes with gentle instructions to begin moving your fingers and toes, rolling your head from side to side, and stretching your body.
Watch a Video
The vides below is just some the many Yoga Nidra videos online of and are a good place to start. There are countless Yoga Nidra videos on YouTube, each offered by different instructors. Take your time exploring until you discover the ones that resonate best with you.
The occasional Yoga Nidra session can be a relaxing and rejuvenating experience, helping you reduce stress, improve sleep, and promote overall well-being whenever you feel the need for a deep, restorative rest. May this practice bring you peace and renewal, gently supporting your journey toward greater well-being.
This yoga Nidra for insomnia will take you easily into a light hypnagogic state and then down into a deep state of sleep.
Learn more about ME, get involved in support, advocacy, and activism at www.meaction.net
Yoga Nidra, often called “yogic sleep,” is a powerful meditation practice that guides you into a state of deep relaxation while maintaining a sense of conscious awareness. Unlike traditional meditation practices that require focused concentration, Yoga Nidra invites you to relax completely, allowing the body and mind to rest deeply while the consciousness remains awake and alert. This practice is a journey into the inner landscape, where profound healing, insight, and spiritual awakening can occur.
Though it is named “yogic sleep,” Yoga Nidra is far more than just a relaxation technique. It is a systematic method of inducing complete physical, mental, and emotional relaxation, where the practitioner enters a state between waking and sleeping. In this state, the mind becomes highly receptive, making it possible to release deep-seated tensions, uncover subconscious patterns, and access a deeper understanding of the self.
For those living with chronic conditions, such as post-viral Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS), this practice holds even greater significance. ME/CFS often leaves the nervous system in a heightened state of alertness, causing deep fatigue, poor sleep, and ongoing stress. Yoga Nidra, with its emphasis on rest and recovery, can provide a sanctuary for those navigating these challenges—a space to gently replenish energy and find balance amidst the weariness.
In this blog series, we’ll explore the practice of Yoga Nidra and how it can serve as a powerful tool for healing and spiritual growth.
As we embark together on this journey of discovery and reflection, I warmly invite you to join me in exploring the depths of these ancient practices and teachings. Let this space be a sanctuary where we meet not just as seekers, but as companions on the path—a place where the wisdom of the ages can gently unfold within our lives.
If these words and practices speak to something within you, if they stir a quiet longing or bring a sense of peace, I encourage you to subscribe to this blog. By doing so, you’ll be the first to know as new installments of our shared journey are published. It is my hope that each post will resonate with you, offering insights and comfort as we continue to explore these profound teachings together.
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