Hello,
I'm Amy Ruthy,
And welcome to this Yoga Nidra sleep track that can help you relax your body,
Your mind,
And your nervous system,
To allow you to drift into deep relaxation and deep rest.
Please note that there will be no ending bell or words at the end to allow you to drift off.
The music will continue for nine hours after the guidance ends to assist you in uninterrupted sleep.
Please also note that falling asleep is not guaranteed,
But I hope that this track will at least help you release into deep relaxation and rest.
You can also listen to it again if you don't fall asleep.
If you need to pause the recording to grab anything that you need right now,
Like props or pillows or blankets,
Please do that now so that you can settle into a very relaxing position.
Please also make sure that the room that you're in is set to a comfortable temperature.
Lie down and get as comfortable as you can.
Softly close your eyes.
Check in with your whole body to make sure that every body part is fully supported.
And gently breathe in and out of your nose.
Take a slow,
Relaxed inhale through your nose.
Exhale,
Gentle sigh through your mouth.
Inhale through your nose.
Exhale,
Sigh through your mouth.
Now bring a gentle awareness to your belly and simply observe your belly rising as you inhale and falling as you exhale.
Inhale,
Belly rises.
Exhale,
Belly falls back towards the spine.
Inhale,
Belly expands.
Exhale,
Belly releases.
Inhale,
Belly rises.
Continue noticing your belly for a few more breaths.
Now bring in your sankalpa,
Your heart's intention.
If you're not working with a particular sankalpa,
You can use the words,
My body and mind are peaceful.
Or,
I am resting deeply.
Or,
I am letting go.
Or,
I am letting go.
Silently whisper your sankalpa three times and feel it radiating throughout your body as if it's already true.
Now a gentle body scan.
As I say different parts of the body,
Flow a soft awareness to each of the body parts.
If your mind wanders off during the body scan,
That's very normal.
When you notice that your mind has wandered,
Simply bring it back to the sound of my voice.
Soft awareness flows to the center of your forehead,
Your mind's eye,
Down to the center of your throat,
Right collarbone,
Right shoulder,
Left shoulder,
Upper arm,
Elbow,
Wrist,
Palm of the hand,
Back of the hand,
Tip of the right thumb,
Tip of the second finger,
Third finger,
Fourth finger,
Fifth finger,
Back to the center of your throat,
Left collarbone,
Left shoulder,
Upper arm,
Elbow,
Palm of the left hand,
Back of the hand,
Tip of the left thumb,
Tip of the second finger,
Third finger,
Fourth finger,
Fifth finger,
Back to the center of your throat,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
Lower abdomen,
Center of the pelvis,
Right hip,
Right upper leg,
Ankle,
Sole of the foot,
Top of the foot,
Tip of the right big toe,
Tip of the second toe,
Third toe,
Fourth toe,
Fifth toe,
Back to the center of the pelvis,
Left hip,
Left upper leg,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Tip of the left big toe,
Tip of the second toe,
Third toe,
Fourth toe,
Fifth toe,
Now to the back of the body,
Back of the right heel,
Left heel,
Right calf,
Left calf,
Back of the right knee,
Back of the left knee,
Right hamstring,
Left hamstring,
Left glute,
Back of the pelvis,
Lower back,
Middle back,
Upper back,
The entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Left eyebrow,
Left cheek,
Right nostril,
Left nostril,
Upper lip,
Base of the tongue,
Inside the right cheek,
Inside the left cheek,
Upper teeth and gums,
Lower teeth and gums,
Roof of the mouth,
The whole face and head,
The whole torso,
The whole right arm,
The whole left arm,
The whole right leg,
The whole left leg,
The whole body,
Sensation flowing to every part of your body,
Sensation touching every cell of your body,
Now simply witness your body breathing on its own,
And out of your body,
At your unique rhythm,
Natural breath,
You might imagine your breath as if it can move through your body,
Starting at the soles of your feet,
All breath moves from the soles of your feet,
Up to the crown of your head,
Exhale,
Breath moves from the crown of your head,
Down to the soles of your feet,
Exhale,
Feet to head,
Exhale,
Head to feet,
To the whole right side of your body,
Feel the whole right side of your body,
Now the left side of your body,
Feel the whole left side of your body,
Back to the right side of your body,
Left side of your body,
Now feel the right side of your body,
Along with the left hemisphere of your brain,
Right side of body,
Left hemisphere of the brain,
Now left side of the body,
Along with the right hemisphere of the brain,
Back to the right side of your body,
And left side of the brain,
Now left side of the body,
Right side of the brain,
Now both sides of the body,
And both sides of the brain,
Your awareness to the center of your forehead,
Your mind's eye center,
And imagine the following images as they are,
Your mind's eye,
A dark night sky,
The Milky Way,
A peaceful lake,
The moon reflecting off of the lake,
A dense forest,
A fox passing by,
Birds resting,
A large owl hooting in the distance,
Your awareness to watching your body breathing again,
Natural breath,
Gently moving in and out of your body,
Might watch your breath again,
Moving from your feet up to the top of your head as you inhale,
And back down to your feet as you exhale,
To count your breaths,
And work your way down to zero,
If you lose count along the way,
That's okay,
You can simply restart at 18,
Slow,
And exhale for 18,
And make your way down to zero,
Now as you inhale,
You can silently repeat the word,
Repeat,
And as you exhale,
Repeat,
Go,
Repeat,
Exhale,
Repeat,
Go,
