Hello,
I'm Amy Ruthie.
Welcome to this sunset yoga nidra practice.
Thank you for joining me today.
Before we begin,
Settle into a comfortable position so that your whole body can sink down and relax.
All the muscles and bones in your body can let go of the day.
Close your eyes and take a few sighs.
Inhale through your nose.
Exhale through your mouth with a gentle sigh.
Inhale through your nose.
Exhale,
Sigh out all of your worries from the day.
Exhale,
Sigh.
Return to your natural breathing,
In and out through your nose.
Flow your awareness to your heart and see what your heart needs for the rest of your night or for your practice right now.
Ask your heart what it needs,
What its desire is.
Take that answer from your heart and formulate a short positive statement in the present tense.
If an answer didn't bubble up from your heart,
That's okay.
You can use,
I release all worries from my day,
Or I am worthy of peace and deep restorative sleep.
Repeat those words,
Or your own words,
Silently three times with feeling.
Now,
A rotation of consciousness.
In a moment,
I'll name different parts of the body in a sequence.
As I name each part,
Sense and feel that part of your body.
You don't have to move it,
Just sense and feel it.
Starting with your mouth,
Sense and feel the roof of your mouth,
Back 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,
Space between the lips,
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,
The left eye and eyelid,
Left temple,
Eyebrow,
Sensation of both of the eyes,
Right earlobe,
Right ear canal,
Middle ear,
Deep inside the inner ear,
The 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,
Right palm,
Right hip,
Right upper leg,
Top of the foot,
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,
Top of the foot,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now,
Sense and feel your entire body,
Every part of your body.
The whole body breathing with sensation and with deep relaxation.
Body breathing with relaxation and releasing from the day.
Bring your awareness to your whole body breathing with your natural rhythm of breath,
As if your whole body is a big set of lungs.
Whole body breathing at your natural rate of breathing.
Start to count your breaths,
Starting at nine and count down to one.
If you finish early,
You can continue watching your whole body breathing.
So,
Inhale and exhale for nine and count each breath down to one.
As you inhale,
You might imagine a gentle ocean wave traveling from your feet to the crown of your head.
And as you exhale,
Soothing ocean wave travels from the top of your head down to your feet.
Inhale ocean wave from feet to head.
Exhale ocean wave from head to feet.
Continue this for the next few cycles of breath and I'll guide you back.
Continue to keep your body still and sense the feeling of the outside surface of your body.
The surface of your body.
Sense deep inside your whole body.
Deep inside your body.
Back to the surface of your body.
Sense and feel the surface of your body.
Now,
Sense deep inside your body.
Deep inside your whole body.
Now,
Sense both the surface of your body.
And deep inside your body simultaneously.
Flow your awareness to the center of your forehead,
Your mind's eye,
And visualize the next few images at your mind's eye.
Warm mug of tea.
Bright orange and pink clouds over the horizon.
The sun setting over a vast ocean.
Gentle ocean waves.
A dense forest at dusk.
A dark sky full of tiny stars.
An owl swooping through trees.
A crescent moon.
Now,
Flow back to observing your body breathing naturally.
Breathing without effort.
Gently repeat your sankalpa,
Your heart's intention,
Three more times with feeling.
If you'd like to drift off from here,
Please feel free to do so.
Otherwise,
You can return back to your body in the present moment.
Deepen your breath in and out of your nose.
Notice any sounds in the space around you.
Visualize the space that you're in.
Start to make small movements with your body.
Wiggle your fingers and toes and the muscles in your face.
Gently open your eyes.
I'm Amy Ruthie,
And thank you for joining me on this sunset yoga nidra practice.
I hope you have a great night and a peaceful sleep.
Namaste.
