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  • Managing Post-Exertional Malaise: Finding Balance and Peace in Life with ME/CFS

    Managing Post-Exertional Malaise: Finding Balance and Peace in Life with ME/CFS

    A Gentle Reflection on Pacing, Rest, and Navigating the Challenges of Chronic Fatigue Syndrome

    There are days when the body speaks softly, a whisper of weariness that hints at the storm ahead. And though we move carefully, mindful of each step, there are moments when the smallest effort—a turn of the mind, a spark of emotion—awakens something deeper. This is the dance with post-exertional malaise, the hidden tide that comes and goes, often when we least expect it.

    Gentle Reminder: Take Care of Yourself

    This post is lengthy, and it’s important to honor your pacing needs. Feel free to read a little at a time, take breaks, and come back to it when you’re ready. Your well-being is paramount, even as you engage with information that supports your journey.

    In this slow unfolding, I’ve learned the art of listening. Not just to the body’s loud protests, but to the subtle shifts that rise like shadows before a dusk. It’s a practice, really—this gentle balancing act of life. Pacing myself through the hours, I find that it’s not about doing as much as I can, but rather, doing only as much as I must, and stopping long before the weight of fatigue pulls me under.

    Some days, I count my energy like a miser with gold, tucking it away in small corners, resting in the quiet between breaths. I know now that to keep moving without pause is to invite the flood, so I rest—not in surrender, but in reverence. It’s a kind of devotion, to honor these limits as something sacred, to see the necessity of stillness as part of the rhythm of being. I don’t always succeed. But when I do, I glimpse a peace that feels fragile, yet profound.

    And when the world presses in with its demands, I remind myself that it’s okay to say no, or not now. There is a quiet strength in bowing out, in knowing that tomorrow will ask more of me than today ever could, and I must be ready. There is also grace in understanding that not every task, not every moment, requires my full self. I can do less, and in doing less, I give myself more space to breathe, to be.

    There are the days after—the days when the fog of PEM descends like a heavy mist over the mind, the limbs. When it comes, I am learning not to fight it. I lie still, like a tree after the storm, gathering strength in the pause. I have found that recovery is an art, as delicate as anything else. Resting, not out of defeat, but out of wisdom, out of love for the body that has carried me through so much already. The act of resting becomes an offering of peace, a gift I give myself in this long, uncharted journey.

    And so, I move slowly, gently, always aware of the fine thread that connects exertion and ease, action and rest. I have begun to cherish the quiet moments of pause, the spaces where life still hums softly, even in the absence of movement. These are the moments when I remind myself that managing this strange, invisible storm is not about conquering it, but learning to live alongside it, to move with it as gracefully as I can. There is beauty here, too—a beauty in the stillness, in the small victories of simply being.

    In those moments, I find a sense of peace that is mine to keep. And in that peace, I remind myself that even on the hardest days, I am enough.And so, as I offer these thoughts, I send with them a quiet wish for your well-being. May you find moments of rest that nourish you deeply, and may the days of ease, however fleeting, linger softly in your memory. If you ever feel the weight of this journey pressing too hard, know that you are not alone.

    Dear friends,

    I know these days may feel heavier than usual. The storm outside has passed, but inside, your bodies may feel as though they’re weathering one of their own. Post-exertional malaise (PEM) comes like that—quiet and uninvited, a deep exhaustion that touches every part of you. Whether it’s the physical toll of surviving the hurricane or the emotional weight of the aftermath, you’re feeling it now, maybe more intensely than you have in years.

    Please know that what you are experiencing is valid. You’ve already shown such strength, simply by navigating these storms and their many demands. But right now, in this moment, the strongest thing you can do is rest. Not as a surrender, but as a way of caring for yourself in the most compassionate way possible. Rest, because your body is asking for it. Rest, because this is how you heal.

    Pacing is not easy when the world around you spins in chaos, but I encourage you to listen to the subtle signs your body gives. You don’t have to meet every demand or engage with every worry. It’s okay to step back, to breathe, and to honor your limits. In doing less, you are doing what is necessary to recover.

    If the fog of PEM feels too thick to see through, know that it will lift. Maybe not all at once, but in small, tender ways. There is stillness, there is peace, waiting for you on the other side of this exhaustion. You are not alone in this experience—many of us are moving slowly through these same waters, learning the rhythm of rest, of patience, of letting go.

    For now, take each moment as it comes. Let yourselves be. Let yourselves rest. And in that rest, know that you are enough. You are resilient. This, too, will pass.

    With all my warmth and understanding,
    Richard Silverman

    Feel free to leave your thoughts, your questions, or simply your presence here—I will meet you with understandingh and warmth. Together, in our shared quiet, we will honor the pace that life has asked of us.

    🙏🕊️🙏

  • In the Quiet of Healing: My Journey with the Parasympathetic Nervous System

    In the Quiet of Healing: My Journey with the Parasympathetic Nervous System

    Healing Through Rest: How the Parasympathetic Nervous System Can Support Recovery from Chronic Fatigue Syndrome

    In the aftermath of the recent hurricanes, Helene and Milton, I’ve felt post-exertional malaise weigh heavily on my body. The fatigue has been more than just physical—it’s emotional and mental, a deep, enveloping weariness that reminds me how fragile recovery can be. As I continue to mend from both the storms and the physical toll of chronic fatigue syndrome, I’ve found myself needing to return to the gentle practices that once brought me peace. The practices that help restore balance to my overstimulated system—those that invite rest rather than force recovery.

    Living with chronic fatigue syndrome is like walking on a delicate thread between exhaustion and healing. In these moments, the body feels like a battleground, constantly stuck in “fight or flight.” What I’ve learned, though, is that there’s another way—a softer, quieter way to approach healing. And this way begins with the parasympathetic nervous system.

    The Parasympathetic Nervous System: Our Body’s Quiet Healer

    The parasympathetic nervous system is often referred to as the “rest and digest” system, the opposite of the “fight or flight” response that dominates so much of my life with ME/CFS. While the sympathetic system pushes us to react, defend, and survive, the parasympathetic system invites us to slow down, to breathe deeply, to recover. It lowers heart rate, softens the breath, and gently restores the body to a state where healing is possible.

    For those of us with chronic fatigue, the parasympathetic nervous system is like a refuge, a space where our bodies can finally stop fighting and simply rest. But tapping into this refuge doesn’t come easily. It requires intention, mindfulness, and the willingness to let go of the push to “do” and embrace the power of simply “being.”

    Practices that Invite the Body to Rest

    Over time, I’ve gathered a small collection of practices that help me reconnect with my parasympathetic nervous system. One of the most powerful has been breathwork. By consciously slowing my breath—drawing in air slowly, holding the quiet pause between, and then releasing—I can feel my body begin to soften. It’s like a signal to my nervous system: “It’s safe. You can rest now.”

    Yoga Nidra has also become a vital tool in my recovery. It’s a guided form of meditation that allows me to rest deeply while staying present in the body. In this state, my body heals while my mind remains aware, a powerful reminder that rest is not the same as sleep. Restorative yoga, too, has been a way to surrender fully, each pose an invitation to soften into support, to let my body be held by the earth.

    And then there’s the Feldenkrais Method—gentle, mindful movements that teach me to listen to my body without forcing anything. These movements may be subtle, but they remind me that healing isn’t about big gestures or grand efforts. It’s about the small, quiet acts of listening to what my body truly needs in each moment.

    Learning to Listen

    As I move through these practices, I often find myself returning to Rilke’s words: “I am circling around God, around the ancient tower, and I have been circling for a thousand years, and I still don’t know: am I a falcon, a storm, or a great song?” Like Rilke, I am circling around the wisdom within me, learning the language of my body’s needs.

    Some days, I feel like the storm—torn by fatigue and pain. Other days, I am the quiet center, the stillness amidst the chaos. I am learning that healing isn’t about becoming something new or different. It’s about softening into who I already am and trusting that my body knows the way forward.

    An Invitation for Beta Testers

    If this resonates with you, I’d like to invite you to help beta test a new GPT model I’m developing. This model is designed to act as a relaxation coach, guiding you through practices like breathwork, Yoga Nidra, and gentle movements to activate the parasympathetic nervous system. It’s a tool I’m hoping will help others find the same peace and healing that these practices have brought me.

    This model is still in development, and I’m looking for a small group of people willing to try it out and provide feedback. If you’re interested, please reach out to me in the comments section with a few sentences about why this model interests you, how it could benefit your journey, and why you’d be interested in providing feedback. Your thoughts and insights will be invaluable as I continue to shape and improve it.

    Thank you for walking this journey with me.
    In the quiet, I’m learning to heal. May we all be well and safe. 🙏❤️🙏

  • The Art of Pacing: How to Live Gently with Chronic Illness and Protect Your Energy

    A gentle exploration of how pacing can help you find balance and protect your well-being while living with chronic illness—along with thoughtful tools and guidance for those seeking support on this journey.

    Pacing is the quiet art of learning to live gently within the rhythms of your body, an act of surrender not to defeat, but to wisdom. It asks you to listen closely, with reverence, to the invisible boundaries your energy sets each day—boundaries that shift like tides, at times quietly receding, at times closing in. For those living with post-viral ME/CFS or long COVID, pacing is not about building stamina or pushing through; it is a way of navigating the unpredictable waters of illness, steering not toward exhaustion but toward balance.

    Think of your energy as a delicate thread stretched between moments. Some threads are finer than others, fraying at the edges after only the smallest tug. On certain days, your energy is enough to string together simple acts—getting out of bed, speaking a few words, tending to a meal. On others, even holding a thought in your mind feels like a weight too great to bear. There is no map for how far your thread will extend each day, and so the practice of pacing requires patience: learning when to weave activity into that thread and when to set it down altogether.

    It begins with noticing. As the morning unfolds, ask yourself: How does your body feel today? What whispers does it send about the tasks ahead—are your limbs heavy, your mind clouded? Or does the day offer a rare clarity, a lightness in your chest? This gentle inquiry is the starting point of pacing, the first invitation to move in harmony with yourself. If you learn to honor your limits before they are breached, you begin to discover that rest, too, is a form of action—an act of preservation, of quiet resistance to the demands of doing.

    There will be moments when you falter. Some days, buoyed by the hope of feeling better, you may do too much, only to find yourself crashed in bed the next morning, as though your body is reminding you: even good days must be tended with care. And yet, these moments are not failures but teachers, guiding you back to the path of gentleness. The gift of pacing is not in perfection but in the willingness to adjust, again and again, to the ebb and flow of your energy. It teaches that every step back into rest is not a retreat but a recalibration—a way of finding your balance anew.

    In practice, pacing asks that you break life into smaller pieces. No task need be completed all at once; no activity is so urgent that it cannot be paused. It may mean spreading chores across hours or days, resting between each small effort. You might find that simply sitting still before you are exhausted—what some call “micro-rests”—becomes a way to protect your energy, much like tending a fragile flame so it does not burn too fast.

    It also teaches the value of saying no, of drawing boundaries not out of reluctance but out of care for yourself. The world may ask more of you than you can give, but your worth is not measured by what you accomplish. Pacing offers you the grace to step back when needed, to protect the little energy you have, and to understand that in rest there is healing, even if that healing is slow and subtle.

    Through this practice, you begin to understand that your life with chronic illness is not a race to reclaim the old ways of being, but an invitation to live differently—deliberately, thoughtfully, and with compassion for yourself. Some days will still carry setbacks, and your thread may feel thin and worn, but you learn to trust that even in these moments, you are practicing something essential: the art of living well within your limits.

    If this way of being resonates with you, I invite you to explore pacing as a tool for navigating life with long COVID, post-viral ME/CFS, or any chronic illness. It is not a cure, but a guide—a way to live with care, softness, and respect for the boundaries your body sets.

    And if you are looking for a gentle companion in this journey—someone to offer guidance on pacing, energy conservation, and emotional support—I invite you to try out this free GPT assistant. This tool provides thoughtful advice, helps you manage the challenges of chronic illness, and offers a steady, compassionate voice tailored to your unique needs.

    Link to GPT Model:

    https://chatgpt.com/g/g-YSGKIl3IT-post-viral-me-cfs-support-guide

    🙏🕊️🙏

  • Calling All Beings to Send Love and Peace: A Message for Our Community

    Harnessing Inner Peace: A Pacing Toolkit Tool for Those Living with ME/CFS or Long Covid

    As I reflect on the approaching Hurricane Milton, I’m reminded of the powerful moment when Jesus calmed the storm on the Sea of Galilee. His disciples, gripped by fear, watched as He simply said: “Peace! Be still!” and the storm settled. In this moment, I feel called to do the same—to access the peace of God within me and speak to the storm, “Peace! Be still.” I truly believe this is what Jesus asks of us, to practice this promise, and to remember that even faith the size of a mustard seed can move mountains.

    But this call to peace and stillness isn’t just about the external storm. As someone who lives with chronic fatigue, I know how much of a difference it makes to calm the storms within as well. The mental and emotional stress can often intensify symptoms like post-exertional malaise (PEM). So, I remind myself to relax my mind and heart, to let go of worry and concern, and to give my body the space it needs to heal.

    One of the tools I turn to in these moments is Pristine Mind Meditation, as taught by Orgyen Chowang in his book Pristine Mind: Journey to Unconditional Happiness. Pristine Mind is the pure, natural awareness that exists within all of us, untouched by thoughts or emotional turmoil. By resting in this space, I find that it helps me manage my symptoms, reduce stress, and pace myself more effectively. It’s an essential part of my pacing toolkit, allowing me to not only physically rest, but also calm my mind and emotions, preventing flare-ups of PEM and other symptoms.

    In this moment, I invite us all to join together in saying to the storm—whether it’s the physical hurricane or the inner storms we face—“Peace! Be still.” Let’s tap into the divine promise that’s always been ours and use the tools we have to cultivate peace, clarity, and healing within ourselves.

    Let us, from a place of faith and trust, send love to this storm and say to it: “Peace, be still.”

    🙏🕊🙏

  • Finding Balance: A Gentle Guide to Pacing with ME/CFS

    Question: What’s the best way to pace myself with ME/CFS?

    Answer: Pacing with ME/CFS is all about finding balance—managing your energy levels to avoid triggering post-exertional malaise (PEM) and staying within your “energy envelope.”

    As you read this post, please remember that pacing applies here too. There’s a lot of information, and it’s important to honor your capacity. Consider reading a little, then resting, and coming back to it when you feel ready. There’s no need to read and understand all of this at once. Take your time, and be gentle with yourself as you move through it.

    Here are some practical steps to help you pace yourself:

    1. Understand Your Energy Envelope

    Think of your energy levels like a battery. You have a limited amount of energy available each day. The goal is to stay within this limit to avoid overexertion and the subsequent crash.

    Reflect on Your Energy: You might find it helpful to reflect on your energy levels each day—perhaps by jotting down your experiences in a journal or simply observing what drains your energy and what helps you recharge. Noticing these patterns over time can offer insights into how best to care for yourself.

    1. Break Tasks Into Smaller Steps

    Breaking down activities into smaller, manageable steps can make things feel less overwhelming. You might try doing just 10 minutes of a task, resting, and then returning to it later if you feel up to it.

    Pause Often: Consider taking breaks before you feel tired. These pauses are a way of nurturing your energy, helping you avoid pushing yourself too far and risking PEM.

    1. Alternate Rest and Activity (The 50% Rule)

    If you’re uncertain about your limits, it might help to do only 50% of what you think you can manage. This approach offers a gentle buffer, allowing you to stay within your energy envelope without feeling stretched too thin.

    Balance Rest and Activity: You could try balancing periods of activity with rest. For instance, if you spend 15 minutes on a task, consider taking 15-30 minutes of rest afterward—even if you feel like you could keep going.

    1. Prioritize Essential Tasks

    Focus on tasks that are most important or meaningful. Let go of non-essential activities when you’re having low-energy days.

    Use the “3 Ps”:

    Plan:

    Organize your day to spread out energy-draining activities.

    Prioritize:

    Decide what’s most important.

    Pace:

    Slow down, take breaks, and listen to your body.

    1. Adjust for “Good Days”

    On days when you feel better, it’s tempting to do more. But this can lead to overexertion and worsening symptoms later. Stick to a consistent routine and avoid the boom-and-bust cycle where you overdo it one day and crash the next.

    1. Listen to Your Body’s Cues

    Pay attention to signs of fatigue, brain fog, or any symptoms. These are indicators that it’s time to rest. Don’t wait until you feel completely drained.

    1. Use Energy-Saving Tools and Techniques

    Find ways to make daily tasks easier, like sitting down while cooking or using adaptive tools to conserve energy. Even small adjustments can make a big difference in preventing overexertion.

    1. Be Kind to Yourself

    ME/CFS pacing takes time and practice. Be patient with yourself, and understand that setbacks happen. Rest is not a sign of weakness, but a necessary part of managing your energy.

    The goal of pacing is not to push through but to balance activities with rest so you can maintain stability and, over time, potentially expand what you’re able to do without triggering a crash.

    Remember, your well-being is not a race or a challenge to conquer. It’s a journey of listening to your body and honoring its needs, step by step. ❤️

    If you ever feel unsure, working with a healthcare professional familiar with ME/CFS can help tailor pacing to your unique needs.

    🙏🕊️🙏

  • Coping with ME/CFS in the Aftermath of Hurricane Helene: On-the-Spot Practices for Pacing and Recovery

    Rest now, breath by breath,
    Let each moment cradle you—
    And nourish your soul.

    As we recover from the aftermath of Hurricane Helene here in Florida, many of us are left not only dealing with physical damage and power outages but also with the internal toll such intense stress can take. For those of us living with chronic fatigue syndrome (ME/CFS), the impact can be particularly difficult, as our systems are already strained and now must cope with the post-storm chaos. This is a time when all of our skills for stress management, pacing, and self-care become essential—what Chögyam Trungpa might call “on-the-spot” practice.

    Understanding ME/CFS and Post-Exertional Malaise (PEM)

    Living with post-viral myalgic encephalomyelitis (ME/CFS) means managing a complex condition that affects multiple body systems, including energy production, the nervous system, and immune responses. One of the hallmark symptoms is post-exertional malaise (PEM), which refers to the worsening of symptoms after even small amounts of physical, emotional, or mental exertion. This could manifest as extreme fatigue, brain fog, muscle pain, increased sensitivity to noise and light, and a host of other symptoms that flare up after the body has been pushed past its limits.

    After a high-stress event like a hurricane, PEM can be easily triggered, making the recovery process even more difficult. The combination of exhaustion, nausea, sensory overload, and emotional stress all contribute to a heightened flare-up.

    On-the-Spot Strategies for Coping with Stress and PEM During Recovery

    Here are some pacing and stress management strategies that can be helpful as you recover from the storm:

    1. Cultivate the Witness

    Instead of trying to fix or fight the sensations in your body—like tinnitus, sensitivity, nausea, shakiness, or nervous system overwhelm—focus on observing them. This approach allows you to witness the intensity of your experience without adding the extra layer of resistance. Take a few deep breaths and simply notice the physical sensations, the loudness of the tinnitus, the shakiness in your limbs, the agitation in your mind, as if you’re watching a storm pass through.

    This is also an opportunity to remind ourselves of the Buddhist teaching of the second arrow. The first arrow is the physical or emotional pain we experience in a situation like this—our symptoms, the stress, and discomfort. The second arrow is the suffering we add on by resisting, judging, or wishing things were different. By simply observing the experience and letting go of the need to fix it, we avoid the second arrow of mental anguish. In this moment, it’s enough to just be with what is, without adding layers of judgment or frustration.

    1. Mindful Pacing

    Pacing is key to managing ME/CFS, especially during stressful recovery periods. Even though you may feel the need to push yourself—to clean up, reconnect with loved ones, or restore normalcy—it’s essential to honor your limits. Break tasks into the smallest chunks possible, rest frequently, and give yourself permission to not complete everything in one go.

    Physical pacing: Limit physical tasks to just a few minutes at a time, followed by equal or greater rest.

    Mental pacing: Engaging with recovery efforts, media, or news updates in small doses can prevent mental exhaustion.

    Emotional pacing: Allow yourself to step back from intense emotions when needed. Take breaks from conversations or situations that feel overwhelming.

    1. Tinnitus and Sensory Overload

    For many of us, stress exacerbates tinnitus, turning the ringing into an almost unbearable roar. One approach is to “lean into” the sound—not to fight it but to witness it, as mentioned earlier. Another option is to use low background sounds that are soothing to your system, such as nature sounds, white noise, or calming music, to soften the intensity of tinnitus. Remember, the goal isn’t to eliminate the sound but to cultivate a gentler relationship with it.

    1. Grounding Practices

    In times of heightened anxiety and post-storm disarray, grounding techniques can help calm the nervous system. Simple practices like feeling your feet on the floor, focusing on your breath, or using gentle touch (like placing a hand over your heart) can remind your body that you are safe in this moment, despite the external chaos.

    Breathing exercise: Try the 4-7-8 breath. Inhale for a count of 4, hold for a count of 7, and exhale slowly for a count of 8. This practice helps soothe the nervous system and bring a sense of calm.

    1. Resting in Stillness

    Though silence may feel elusive with tinnitus and nervous system overwhelm, there is a different kind of stillness available—the stillness of simply being aware. You don’t need to find literal quiet; instead, notice the quiet space that exists beneath all the sensations and noise. This is where your mind can rest, even when your body cannot.

    1. Pacing Your Recovery

    In the days following the hurricane, continue to pace yourself. Power outages, disrupted routines, and the emotional and physical toll of cleanup efforts can keep you in a heightened state of alert. Be mindful not to overdo it as you engage with recovery tasks, and remember that healing from PEM takes time. Even small tasks can be enough to push your body too far, so take frequent breaks and allow your body the space it needs to recover.

    Post-Hurricane Care for ME/CFS

    As we navigate the chaos left by Hurricane Helene, it’s vital to be gentle with ourselves and recognize the profound impact that stress can have on our health. Recovery is not just about cleaning up the physical aftermath but also giving our bodies the rest and care they need to heal from the exertion and stress.

    Take things moment by moment, and know that it’s okay to ask for help. Whether from neighbors, online support groups, or local resources, you don’t have to navigate this alone. The storm has passed, and now is the time to focus on restoration—both externally and internally.

    By integrating these on-the-spot practices into your routine, even during the stress of post-hurricane recovery, you can help your body manage the intensity of post-exertional malaise, tinnitus, and the other challenges that come with ME/CFS during such times. Stay safe and prioritize your well-being above all.

    Rest now, breath by breath,
    Let each moment cradle you—
    And nourish your soul.

    🙏🕊🙏

  • Transforming the Suffering of ME/CFS into a Path of Healing

    For those of us living with post-viral myalgic encephalomyelitis (ME/CFS), the experience of life often feels like moving through a landscape filled with unseen obstacles. There is the fatigue—so heavy, so relentless—that it can feel like a weight we will never shake. There are the moments when even the simplest tasks become insurmountable, and the pain becomes a constant companion, whispering in the background of every day.

    When I first encountered the teaching “Transforming Suffering and Happiness into Enlightenment” by Dodrupchen Jigme Tenpe Nyima, it felt like someone had gently opened a door I hadn’t known existed. At the time, I was entrenched in my own struggle—fighting the fatigue, resisting the pain, angry at the injustice of it all. I didn’t see it then, but my resistance, my frustration, and my desperate need for things to be different were only making me sicker. Each day felt like another battle against my body, and it was exhausting in every sense of the word.

    The teaching introduced me to an entirely different way of relating to my experience. It was an invitation, not to fight against my suffering, but to sit with it, to gently turn toward it with a kind of curiosity. At first, the idea seemed absurd—how could I welcome something that was robbing me of so much? But as I read further, I began to understand that the more I resisted, the more I labeled my suffering as the enemy, the stronger it became. Everything around me had started to feel like an enemy—my body, the illness, even the world itself.

    The first time I truly absorbed the idea that suffering, like anything else, grows stronger with the attention we give it, it was a revelation. I started to realize that I had been feeding my suffering through my resistance. In a way, I was making myself worse by constantly pushing against the reality of what I was experiencing. This was the first eye-opener: that my own mind was contributing to the intensity of my suffering.

    I remember vividly when I decided to start putting this teaching into practice. I had signed up for a meditation class, feeling both hopeful and uncertain, and around that time, I also came across Tony Bernhardt’s book How to Be Sick. Little by little, I began to change how I approached the fatigue and pain. It didn’t happen overnight. In fact, it felt like planting seeds in the darkest soil—there were days when nothing seemed to grow, and I wondered if this new approach would ever bear fruit. But gradually, something did begin to shift.

    The more I learned to observe my suffering without immediately pushing it away, the more space I created around it. It wasn’t that the fatigue disappeared—far from it—but my relationship to it began to change. Instead of seeing every wave of exhaustion as something to fight, I started to meet it with a kind of quiet acceptance. This didn’t mean I liked it, but I stopped resisting it quite so fiercely. In time, the constant anger and frustration began to soften.

    As I practiced more, something else began to emerge—equanimity. I began to realize that the less I resisted both the suffering and the rare moments of joy, the steadier I felt inside. Over the years, my confidence in my ability to face difficulties has grown. There’s a quiet knowing now, a calmness that wasn’t there before, that when challenges arise, I can meet them without being completely swept away.

    Of course, this is still a work in progress, and I expect it will be for the rest of my life. Some days are harder than others, but the difference is that I no longer see the hard days as failures. They are simply part of the ebb and flow. And in learning to embrace both the suffering and the moments of peace, I’ve discovered a kind of strength that doesn’t come from fighting but from surrendering—surrendering to the reality of my experience without letting it define me.

    This teaching has shown me that suffering, far from being something to avoid, can become a profound teacher. When we allow ourselves to meet it with openness, we can begin to transform it. It doesn’t mean the pain or the fatigue will disappear, but our relationship to it changes. We become less fragile, more resilient. Over time, the suffering no longer feels like something that has complete power over us.

    For those of us living with ME/CFS, this teaching offers a way to shift the narrative. Instead of seeing our illness as something that has taken everything from us, we can begin to see it as part of our path. By practicing mindfulness, by gently turning toward our suffering instead of away from it, we begin to cultivate a heart that is steady, a heart that can hold both the fatigue and the fleeting moments of ease without being shaken by either.

    It’s a slow process, and it requires patience—patience with ourselves and with the process of healing. But there is a quiet beauty in this work. Each time we meet our suffering with compassion, we are planting a seed. And while the fruits may take time to blossom, they do eventually grow.

    For those of you who are interested in exploring this teaching more deeply, I encourage you to take your time with it. Let it sit with you, and consider how it might apply to your own experience. And if you’d like to read the full teaching by Dodrupchen Jigme Tenpe Nyima, you can find it freely available online here.

    This journey isn’t easy, but together we can learn to transform our suffering into something that doesn’t just weigh us down but also lifts us toward a deeper understanding of ourselves and the world around us.

    🙏🕊️🙏

    Biography of Dodrubchen Jigme Tenpai Nyima

    Dodrubchen Jigme Tenpai Nyima, the Third Dodrubchen, was born in 1865 in the sacred Ma valley of Golok, Tibet, into a family deeply rooted in the spiritual lineage of his father, Dudjom Lingpa. From the very beginning, his life was marked by extraordinary recognition, with his teachers and mentors seeing in him the incarnation of profound wisdom. But his journey was not without struggle. As a young boy, he found study difficult, often frustrated to the point of tears. Yet, through perseverance and the support of his teachers, his understanding blossomed, revealing a deep capacity for spiritual insight.

    What makes Dodrubchen Jigme Tenpai Nyima so relatable is his humanity. Even as a master of Tibetan Buddhist teachings, he encountered challenges that shaped him into the teacher he became—a man of great compassion, who dedicated his life to training countless students in both Nyingma and Sarma traditions. His accomplishments were vast: he rebuilt his monastery, composed celebrated commentaries, and gave teachings tirelessly. And though he eventually retreated into seclusion due to his failing health, he continued to guide his closest disciples with unwavering dedication. His life, both ordinary and extraordinary, stands as a testament to the power of persistence, humility, and the profound depth of spiritual commitment.

    About Lotsawa House

    Lotsawa House is a rich and invaluable resource for those seeking authentic Tibetan Buddhist teachings. The website offers an extensive collection of translations from Tibetan texts, including teachings from many great masters such as Dodrubchen Jigme Tenpai Nyima. This is where the teaching “Transforming Suffering and Happiness into Enlightenment” can be found, along with countless other treasures, all freely available for anyone to access.

    Whether you are new to Tibetan Buddhism or have been practicing for years, Lotsawa House provides a space to explore the wisdom of these great teachings. The site is dedicated to making the profound texts of Tibetan Buddhism accessible to a global audience, offering translations in English and other languages, so that anyone, regardless of background, can benefit from these ancient spiritual insights. It’s a place where the wisdom of the Tibetan masters is preserved and shared, so that all who seek it may find the path to peace and understanding.

    You can explore the full collection of teachings and discover more about the great teachers who brought them to life by visiting Lotsawa House.

  • Embracing the ME/CFS Crash: A Journey of Pacing, Overdoing, and the Practice of Witnessing. Or, Non-duality Rocks!

    Reminder: If reading this post becomes tiring, remembert to pause and rest. Pacing applies to all activities, even the ones we love, like reading and learning. Come back to this post later if you need to. Practicing pacing, even in small moments, is an essential part of living well with chronic fatigue syndrome.

    Introduction

    There’s a rhythm to living with chronic fatigue syndrome (CFS), one that demands a delicate balance of energy. Most of us who live with this condition become intimately familiar with pacing—learning how to manage our energy, smoothing out the hills and valleys of our strength. Through pacing, I’ve learned to minimize the crashes that come when I push myself too far. But even with this practice, there are moments when I consciously decide to overdo it.

    Sometimes, there’s a powerful desire to break out of the limits that CFS imposes. It’s a rebellion, a brief escape. I know when I’m pushing too far, but I choose to embrace life fully for a day or two. I let myself feel that temporary energy, even though I know I’ll crash later. It’s a conscious decision to say, “I’m going to enjoy this moment, and I’m willing to pay the price.”

    For anyone with CFS, this might sound familiar. We know pacing is vital to managing our condition, but there are times when the joy of overdoing it feels worth the consequences. And yet, when the crash comes—and it always does—the body demands recovery. This is where the real work begins, not just physically, but mentally and emotionally.

    The Second Arrow: Witnessing the Mind’s Reactions

    When I crash, the body does what it needs to do to heal, and I’m forced to stop. But I’ve learned over time that what really intensifies suffering isn’t just the crash itself—it’s the mental and emotional turmoil that can follow. This is where the teachings of vrittis and pratyayas have been so transformative for me.

    In simple terms, vrittis are the fluctuations of the mind—the rising and falling thoughts and emotions. Pratyayas are the seeds that drive these mental fluctuations, often based on past experiences, memories, or attachments. Together, these create the mental chatter that, when left unchecked, can deepen the suffering of any crash.

    Buddhist teachings describe this extra layer of suffering as the “second arrow.” The first arrow is the unavoidable pain—whether physical, emotional, or otherwise. But the second arrow is the mental suffering we add on top of that pain: the self-criticism, the frustration, the inner dialogue that says, “Why did I overdo it? I knew better.” This second arrow is where much of the suffering lies.

    But by the yogic practice of witnessing the vrittis and pratyayas, I’ve learned to avoid that second arrow. I observe the mental fluctuations as they come and go, without attaching to them, without allowing them to define my experience. I become the seer—the witness—and in doing so, I find that even during a crash, there is peace to be found.

    Pacing and the Conscious Decision to Overdo It

    Pacing remains the cornerstone of managing chronic fatigue syndrome. It’s about knowing your limits and respecting them, smoothing out the ups and downs of energy. But what happens when pacing fails? What happens when you make the conscious decision to overdo it, knowing full well that you’ll pay for it later?

    For me, the key has been integrating this practice of witnessing into every stage of the process. I allow myself to live fully in those moments of overindulgence, embracing the joy of activity and connection, knowing that a crash will follow. But when the crash comes, I don’t add layers of mental suffering by blaming myself. Instead, I use the crash as an opportunity to practice witnessing—the vrittis and pratyayas are just thoughts and mental patterns, not realities. By observing them, I stay free of the second arrow.

    This approach allows me to live with chronic fatigue syndrome in a way that feels less restrictive. Yes, I pace myself. Yes, I’m mindful of my energy. But even when I choose to push past those limits, I know that I can find peace in the aftermath through this practice.

    The Impulse to Finish, the Practice of Letting Go

    As I write this post, I feel the strong desire to finish it, to post it immediately so that it can be available to those who may benefit from it. It’s an impulse I recognize well—a pratyaya, a desire that drives me to push beyond my limits, even when I know it’s not in my best interest.

    But just as I practice witnessing during a crash, I also practice witnessing this impulse. I see it for what it is—just a thought, just Mara, just another fluctuation of the mind. I don’t have to follow it. I don’t have to act on it. Instead, I can pause, rest, and come back to this post when my body is ready.

    In the same way, I encourage you, as a reader, to pace yourself. This post is long, and if you find yourself feeling tired, take a break. Reading is an activity that requires energy, and pacing applies here, too. Come back to it later if you need to. Take care of your energy, just as I am doing with mine.

    A Soft Rebellion, a Path to Growth

    There is something liberating about the moments when we choose to overdo it, to embrace life fully despite knowing we’ll crash later. It’s a soft rebellion, a decision to live in the moment, even when we know the consequences. But with the right mindset, even those crashes can become opportunities for growth and practice.

    The teachings of witnessing the vrittis and pratyayas have shown me that even the difficult moments—the crashes, relapses, pain, dysfunction, and discomfort of those moments, days, or weeks of low energy—are fertile ground for inner growth. By avoiding the second arrow, and simply observing my mind without attaching to the fluctuations, I can find peace even in the midst of discomfort.

    For anyone living with chronic fatigue syndrome, I hope this reflection offers some comfort and guidance. There is no perfect way to navigate this condition, but there are practices that can help us find peace, even in the most challenging times. Whether it’s through pacing, or through the practice of witnessing, or simply by being gentle with ourselves, especially in moments of overdoing it, we can find a way to live with greater ease and acceptance.

    Take your time, pace yourself, and remember that every crash, every moment of overdoing it, is a new opportunity to practice and grow. We are all on this path together, and in that, there is a kind of peace.

    Facing the Storm: An Urgent Reminder to Pace and Witness

    As I write this, there is a real storm brewing, both within and without. The image below is a weather map of the hurricane that may soon hit my area, forcing me to evacuate. As someone living in an RV, evacuation is usually mandatory in situations like this, and so I find myself facing the possibility of having to leave my bed in the middle of a crash caused by overdoing it.

    The threat is very real, and so the importance of pacing is now at a level that I can’t ignore. I must prioritize rest and recovery immediately, because no matter what state I’m in, I’ll have to get out of bed and go to the hurricane shelter at the church next door if an evacuation order comes.

    This situation has made it even clearer to me how crucial the practice of witnessing vrittis and pratyayas is. Without that practice, I would be overwhelmed by anxiety and fear right now. The mind wants to run wild with worst-case scenarios and worries, but I have been training myself to simply witness these thoughts as they arise. They are just thoughts—just mental fluctuations. They do not have to define my experience. I can stay present, calm, and clear, ready to deal with whatever comes.

    So, after I finish writing this post, I’m going into massive rest and be prepared mode. The practice of pacing has never been more critical. This is an extreme red-flag situation, and I hope it serves as a reminder to all of us with chronic fatigue syndrome: sometimes, the urgency of rest is not just about avoiding a crash; it’s about survival.

    Take a look at the image below—it’s a reminder to me, and hopefully to you as well, that life can throw storms at us both literally and metaphorically. But with the right practices, we can remain centered and grounded, ready to face what comes with a steady mind and a rested body.

    As we face the storms within and around us, may we find peace in the stillness of our hearts. May all beings be free from suffering and the causes of suffering. May all beings experience happiness and the causes of happiness. May we all find safety, strength, and well-being on our journeys, no matter how turbulent the path. May we be guided by wisdom, anchored in compassion, and find harmony in the unfolding of each moment. And in these times of uncertainty, may we remember our interconnectedness, and may we all be held in grace and peace.

    🙏🕊️🙏



  • How Yoga Nidra Can Benefit People Living with Chronic Fatigue Syndrome (ME/CFS)

    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.

    1. 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.

    1. 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.

    1. 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.

    1. 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.

    1. 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

    🙏🕊️🙏

  • 🌸 Smiling Meditation: A Gentle Tool for Your Post-Viral ME/CFS Pacing Toolkit 🌸

    Hello Everyone….

    Living with ME/CFS can be challenging, both physically and mentally. However, there are simple practices that can offer relief and support our overall well-being. One such practice is smiling meditation, a technique that involves intentionally smiling and experiencing its positive effects.

    Personal Experience:

    As someone who has lived with ME/CFS for over 30 years, I understand how difficult it can be to find practices that offer relief without draining our limited energy. Smiling meditation has become a small but powerful part of my daily routine. Even on days when I feel most fatigued, this practice often shifts my mood and energy in surprising ways.

    The Benefits of Smiling Meditation:

    For individuals living with ME/CFS, smiling meditation has the potential to uplift mood, reduce stress, and enhance the overall quality of life. Even when we don’t feel like we have something to smile about, simply engaging in the act of smiling can trigger a shift within us.

    The Science Behind It:

    Studies have shown that smiling—even when intentional—activates the parasympathetic nervous system, which helps our body enter a relaxed state. This shift reduces stress hormones like cortisol and promotes the release of endorphins, the body’s natural mood lifters. For those of us with ME/CFS, who often experience heightened stress and emotional challenges, this natural mood enhancement can be particularly valuable.

    How to Practice Smiling Meditation:

    1. Find a Quiet Space: Sit or stand in a comfortable, relaxed position. Close your eyes and take a few deep breaths.
    2. Begin Smiling: Bring a gentle smile to your face, allowing it to spread throughout your entire being.
    3. Feel the Warmth: Maintain the smile and notice how it feels. With each breath, imagine your smile expanding and radiating outward.
    4. Invite Joy and Compassion: Focus on the sensations of joy, peace, and compassion that arise within you. Allow yourself to embrace these emotions for a few minutes, or as long as feels comfortable.

    What I love about smiling meditation is that you don’t need something to smile about for it to work. Simply invoking the energy of a smile triggers those feel-good chemicals. It’s a gentle way to reconnect with moments of lightness when energy is low and life feels heavy.

    Managing Stress with Smiling Meditation:

    ME/CFS is often accompanied by heightened stress levels and a compromised stress response system. Smiling meditation acts as a natural stress reliever by activating the body’s relaxation response. Even if the smile is initially forced, it sends signals to the brain that everything is okay, leading to a decrease in stress hormones and a more relaxed state. This practice can help individuals with ME/CFS manage stress and cultivate a calmer mindset.

    Enhancing Mindfulness:

    When we engage in smiling meditation, we naturally bring our attention to the present moment. By closing our eyes and focusing on a pleasant memory or imagining a joyful scene, we deepen our mindfulness practice. Mindfulness can be a powerful tool for individuals with ME/CFS, helping us stay grounded, manage symptoms, and cultivate self-compassion.

    After completing your smiling meditation, you might consider gently transitioning into mindful breathing or a body scan, allowing your newfound sense of calm and joy to deepen. These mindful practices, when done together, can amplify their benefits.

    Fostering Connection:

    Smiling is contagious and has the potential to foster positive social interactions. When we smile, we not only uplift our own mood but also create a ripple effect, influencing those around us. For individuals with ME/CFS, who may face social isolation, smiling meditation can serve as a reminder of the power of connection. It can act as a catalyst for improved relationships, fostering empathy and support.

    Reflection:

    As you finish your smiling meditation, take a moment to reflect: How does it feel to smile, even when things are difficult? How might this practice shift your perspective throughout the day?

    Final Thoughts:

    The practice of smiling meditation, when incorporated into daily life, can contribute to a more positive outlook, reduced emotional distress, and increased resilience. By cultivating moments of joy and relaxation, we can experience a greater sense of well-being amidst the challenges of ME/CFS. Smiling meditation can complement other self-care practices, such as mindfulness, relaxation techniques, and pacing strategies, in creating a holistic approach to managing symptoms.

    Remember, even on the hardest days, this simple practice can offer a moment of joy and lightness. Despite the challenges, we can create positive change within ourselves. Smiling meditation empowers us to focus on the present and to fully embrace the beauty and blessings that surround us, even in the midst of struggles.

    By cultivating a practice of smiling meditation, we unlock the limitless potential that lies within us, weaving a tapestry of resilience and well-being that shines brightly in the face of ME/CFS.

    Let us cherish the moments of joy, the moments of peace, and the moments of connection that arise from our practice of smiling meditation. As we do so, even if only for a moment, we can cultivate a profound sense of well-being that transcends the challenges of ME/CFS, illuminating our path forward, toward a brighter future.

    As we integrate smiling meditation into our daily routine, we begin to realize that even a small act, like smiling, holds the power to uplift our spirits, foster connection, and bring us moments of lightness and joy. It’s these small moments that can make a big difference in our journey with ME/CFS.

    May we all find inner peace, happiness and wellbeing on our journey with Chronic Fatigue Syndrome. 🙏

    Screenshot

  • Self-Compassion

    It’s common to wrestle with feelings of inadequacy, especially in the face of challenges like chronic illness. Remember, your worth isn’t defined by productivity or meeting expectations. Embrace self-compassion and acknowledge your resilience in navigating life’s difficulties.

    🙏🕊️🙏

  • Yoga Nidra for Chronic Fatigue Syndrome (ME/CFS): A Gentle Practice for Deep Rest and Healing

    Yoga Nidra for Chronic Fatigue Syndrome (ME/CFS): A Gentle Practice for Deep Rest and Healing

    Before You Begin

    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:

    1. 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.
    2. 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.
    3. 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.
    4. 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.
    5. 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.
    6. 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

    🙏🕊️🙏