Hello,
I'm Amy Ruthie and this is a Yoga Nidra for Beginners.
And even if you have experience with Yoga Nidra,
You can benefit from this practice.
I'm really glad you're here and that you've chosen to join me on this Yoga Nidra journey today.
Before we begin,
Please get as comfortable as you can.
The most important part of Yoga Nidra is to get yourself into a comfortable position where your whole body is supported and can remain still throughout the practice.
Allow your body to surrender to the surface beneath you and relax completely.
During the practice of Yoga Nidra,
Your body remains still and quiet while your mind remains aware and awake.
Please note that there is no wrong way to do Yoga Nidra.
All you have to do is get super comfortable and then follow the guidance of my voice.
As you close your eyes,
Bring awareness to your belly.
Notice how your belly fills up with air as you inhale and releases as you exhale.
Inhale,
Belly fills with air.
Exhale,
Belly releases.
Inhale,
Belly rises.
Exhale,
Belly softens.
We'll practice a breathing technique called the physiological sigh that can help you soothe your nervous system.
It's a breathing technique that you can use in your daily life when you need it.
In a moment,
You'll inhale through your nose and pause for a moment then inhale more and exhale a gentle sigh through your mouth.
So we'll start that now.
Inhale through your nose,
Pause,
Inhale more,
Exhale,
Gentle sigh through your mouth.
Inhale,
Pause,
Inhale more,
Exhale through your mouth.
Pause,
Inhale more,
Exhale through your mouth.
Three more times like that on your own.
It's time to come up with your sankalpa,
Which is your heart's desire.
In a moment,
You'll check in with your heart and see what your heart needs in your life right now or for your practice today.
Something that allows you to move closer to your heart.
Your true essence and who you truly are at your core.
For example,
Maybe you need more peace in your life or calm or more acceptance for yourself and others.
I'll give you some time here to tune into your heart and see what your heart's desire is.
Now turn that answer from your heart into a short positive statement in the present tense.
For example,
I am calm and peaceful or I am taking care of myself.
And repeat that to yourself three times with feeling.
Now we'll move to a body scan.
In a moment,
I'll name different parts of the body and all you have to do is bring your awareness to each of the body parts.
You don't have to move the body part.
You don't have to think about the body part.
All you have to do is bring a gentle awareness to each of the body parts.
And please note that it is very normal for your mind to drift off during the body scan and that's okay.
When you notice your mind drifting,
Kindly and gently bring your awareness back to whatever body part we're on at that moment.
Starting with your right hand,
Bring your awareness to your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Underarm,
Right side of the chest,
Waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Soul of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All five toes,
The whole right leg,
The whole right side of the body.
The whole right side of the body.
Now bring your attention to your left hand.
Bring your awareness to your left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Underarm,
Left side of the chest,
Waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Soul of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All five toes,
The whole left leg,
The whole left side of the body,
The whole left side of the body,
The left side of the body and the whole right side of the body simultaneously.
Now sense the back of the body,
Back of the right heel,
Left heel,
Right calf,
Left calf,
Right hamstring,
Left hamstring,
Right glute,
Left glute,
Sacrum,
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 ear,
Left ear,
Right eyebrow,
Left eyebrow,
Center of the eyebrows,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips together,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
Lower abdomen,
The whole right leg,
The whole left leg,
The whole right arm,
The whole left arm,
The whole face,
The whole body,
Front and back,
Right and left,
The whole body,
Sensation filling the whole body.
Now bring your awareness to your body breathing naturally,
Your body's natural rate of breathing.
Watch and observe your breath for a few rounds of breath.
Now bring in your sankalpa,
Your heart's desire,
And repeat that to yourself one more time with feeling.
It's time to come back to the present moment.
Start to deepen your breath,
Deepen your inhale,
And lengthen your exhale.
Keep your eyes closed and notice any light coming through your eyelids,
Notice the sounds in your current environment,
Notice the surface beneath you and where it's meeting your body.
Notice any smells or tastes.
Take a few more deep breaths.
Notice how you feel in your body now compared to when you first started this practice.
Softly open your eyes.
Thank you for joining me today and for trusting me to guide you on your first or your hundredth yoga nidra journey.
I hope that you'll return to this practice daily.
As you begin to cultivate a consistent practice of yoga nidra,
I'm Amy Ruthie and I hope you have a wonderful day.
Namaste
