Hello,
I'm Amy Ruthy and welcome to this sunrise yoga nidra.
Settle into your space and make sure your whole body is fully relaxed.
Settle into the surface underneath you.
Close your eyes and take note of how you feel in your body right now and how you feel in your mind right now.
We'll practice a short version of the three-part breath.
For the three-part breath,
You'll breathe in and out of your nose.
And as you inhale,
Fill your belly,
Then your rib cage,
Then your chest.
Then exhale all three simultaneously.
So we'll start that together.
Inhale into your belly,
Ribs,
Chest.
Exhale all three at the same time.
Repeat that three more times at your own pace.
Return to your natural rate of breathing.
And as you exhale,
Bring your attention to your heart.
And ask your heart what it needs for your day ahead.
I'll give you some time and silence to go to your heart.
From that answer from your heart,
Create a short positive statement in the present tense.
If you did not receive an answer,
That's okay.
You can use one of the following.
I am well-rested and excited for the day ahead.
Or I am listening and open to messages that the universe has to offer today.
Use your own sankalpa or one of the samples and silently repeat that three times with feeling.
Now I'll name different parts of the body.
As I name them,
Sense and feel each body part.
You don't have to move it or try to relax it.
That will happen naturally.
Just sense and feel each of the body parts.
Starting with your mouth,
Sense and feel the roof of your mouth,
Tip of your tongue,
Base of your tongue,
Inside the right cheek,
Inside the left cheek,
Upper gums and teeth,
Lower gums and teeth,
The space between your upper and lower teeth,
Upper lip,
Lower lip,
Tip of your nose,
Inside the right nostril,
Inside the left nostril,
Right cheek,
Left cheek,
The right eye and eyelid,
Right temple,
Eyebrow,
The space between your eyebrows,
Left eye and eyelid,
Left temple,
Eyebrow,
Sensation of both of the eyes,
The right earlobe,
Right ear canal,
Middle ear,
Deep inside the inner ear,
Left earlobe,
Left ear canal,
Middle ear,
Deep inside the inner ear,
The scalp and hair,
Top of the head,
Back of the head,
The whole face and head along with the neck and throat,
The base of your neck,
Right collarbone,
Right upper arm,
Elbow,
Lower arm,
Wrist,
Center of the right palm,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back to the base of your neck,
Left collarbone,
Left upper arm,
Elbow,
Lower arm,
Wrist,
Center of the left palm,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back to the base of your neck,
Front of the chest,
Front of the ribs,
Navel,
Lower belly,
Center of the pelvis,
Sole of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Back to the center of the pelvis,
Left hip,
Left upper leg,
Lower leg,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Now sense the whole right side of your body,
The whole right side of your body,
Now the whole left side of your body,
Whole left side of your body,
The front side of your body,
Awareness in the whole front side of your body,
Now the back of the body,
Awareness in the whole back of the body,
Now the whole body,
Sense and feel your entire body,
Every part of your body,
Whole body,
Breathing with sensation and with joy,
Flow your attention to your whole body breathing in and out at your natural rate,
And start to count your breaths,
Inhale and exhale for nine,
And count your breaths down to one,
If you finish early,
You can continue watching your whole body breathing,
Keep your body motionless,
And sense the feeling of rigidity within your body,
Body feels rigid inside,
Body remains still,
And sense the feeling of softness in your body,
Body feels soft to rigid,
Body feels rigid inside,
Soft inside,
Now sense both rigid and soft simultaneously,
Now flow your attention to the center of your forehead,
Your mind's eye,
And allow the following images to be displayed at your mind's eye,
The sun rising over the horizon,
Pink and purple clouds,
The sun rising over the horizon,
Birds singing,
Sun rays shining through the trees,
Leaves on the grass,
A bird on a tree gently blowing in the breeze,
A fox drinking water from a creek,
Drops of dew on tall blades of grass,
A deer eating grass in an open field,
The sun shining brightly over the open field,
Flow your attention back to your whole body breathing on its own,
Body breathing naturally for a few rounds of breath in this place of peace and stillness,
Repeat your sankalpa three more times with feeling,
Bring your attention to your nostrils and notice the flow of air in and out of your nose,
As you begin to deepen your breath,
Notice the surface underneath you and where it's meeting your body,
Eyes closed and imagine the space that you're in and what it looks like,
Start to make small movements with your fingers and toes,
With the muscles in your face,
If you'd like you can take a full body stretch,
Arms reaching out above the crown of your head,
Feet reaching out from your torso,
Lengthening your whole body,
Notice how you feel in your body now,
Notice how you feel in your mind,
And please remember that you can always access this state of being,
With your practice of yoga nidra,
Softly flutter your eyes open,
I'm Amy Ruthie and thank you for joining me on this journey today,
I hope that you have a wonderful day,
Full of what you're needing in your life right now,
Namaste
