Hello,
I'm Amy Ruthie and welcome to this yoga nidra to help you feel more love and acceptance about changes in the physical body.
Maybe you've experienced recent changes due to an injury or illness.
Or from aging or hormonal changes.
I hope that this yoga nidra will help you find more peace and love around the change that you're experiencing.
Please get as comfortable as you can.
Allow your body to relax down and sink into the surface beneath you.
Allow the surface beneath you to hold you and support you.
Release tension from your forehead and the muscles in your face,
Shoulders,
Hands,
Your hips,
Legs,
And feet.
Allow everything to melt into the surface beneath you.
Really relax here.
Inhale through your nose.
Exhale,
Gentle sigh through your mouth.
Three more times like that on your own.
Now we'll practice a breathing technique called Brahmari breathing or breathing in and breathing out.
Like a bee.
It might feel a little silly and that's okay.
This breathing technique can really help soothe and relax your nervous system.
In a moment you'll inhale through your nose and then exhale through your nose and make a humming sound like a bee.
Yours might be a low frequency or a high frequency hum or anything in between.
It might be soft,
It might be medium or loud,
Whatever feels right to you.
And you don't have to harmonize with me so it might sound a little funny for a little while and that's okay.
So we'll start that now.
Inhale through your nose.
Exhale through your nose and hum like a bee.
Three more times like that and really feel the vibration of the hum all throughout your body.
Now we'll practice a breathing technique called the Return to your natural breath and notice how you feel in your body.
Maybe you feel some after effects of that vibration in your body.
Now it's time to come up with your sankalpa,
Your heart's desire,
Your heart's longing.
So connect with your heart now and see what your heart needs for your practice or in your life right now.
I'll give you some time and silence to connect with your heart and ask it what it needs.
Now turn that answer into a positive statement in the present tense.
You might consider one of these two sankalpas if you don't have one for yourself today.
I accept myself just as I am or I love and accept all parts of myself.
So you can use one of the examples or your own words today and repeat that to yourself three times with feeling.
Now we'll flow to a rotation of consciousness throughout the body.
For this part all you have to do is keep your body still and quiet and simply listen to my voice and bring your awareness to each of the body parts that I'll name.
Starting with your right hand,
Bring your awareness to your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Underarm,
Right side of the chest,
Waist,
Right thigh,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second 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.
Bring your attention to the left thumb,
Sensing the 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,
Left side of the chest,
Waist,
Left thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole 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 whole left side of the body and the whole right side of the body at the same time.
Now sensing the back of the body,
The right heel,
Left heel,
Right calf,
Left calf,
Right hamstring,
Left hamstring,
Right glute,
Left glute,
Sacrum,
Whole 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,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips together,
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,
Acceptance,
And love flowing through your whole body.
Without changing your breath,
Watch your body breathe naturally.
Simply witness your body breathing spontaneously,
Effortlessly.
Imagine your breath moving from the soles of your feet to the top of your head as you inhale.
And as you exhale,
Imagine the air,
Your breath,
Moving from the top of your head back down to the soles of your feet.
Inhale,
Breath moves up the body.
Exhale,
The breath moves down the body.
And you might add in an affirmation as you breathe that way.
You might repeat I as you inhale and accept as you exhale.
So,
Inhale,
Exhale,
Accept.
And repeat that over and over as you lie here in stillness and silence.
And for the last few breaths here,
Really feel that affirmation in your body.
Really believe that affirmation.
Keep your body still and imagine the sensation of resistance in your body.
Now,
Body feels acceptance.
Acceptance flowing through your body.
Back to resistance.
Now,
Body feels acceptance.
Body still and feeling acceptance.
Now,
Sense both resistance and acceptance at the same time.
Now,
Bring your attention to the center of your eyebrows,
The mind's eye center,
And imagine a place that you've been to before,
Or a place that you'd like to imagine now.
A place where you feel very relaxed,
Comfortable,
And where you feel like you're able to be your true self.
Imagine that place now.
It could be in nature,
It could be at your own home,
Or in your current environment.
Keep your eyes closed and imagine what that place looks like all around you.
Really paint the picture here.
What does it look like all around you in this calm and comfortable place?
And what sounds do you hear around you?
What do you hear around you in that place?
Really imagine here.
And what do you smell around you in that place?
And what do you feel around you in that place?
And what do you feel around you?
Maybe the clothing that's on your body and where it's touching your body,
Or perhaps the surface beneath you and where that surface is meeting your body and supporting your body.
Really allow your mind and your body to be there in that place of comfort and ease.
And stay there in that safe and comfortable place,
And continue to witness your body breathing spontaneously on its own.
No manipulating the breath,
Just natural breathing.
Now,
Circle back to your sankalpa,
And repeat that to yourself three more times with feeling.
Now it's time to come back to the present moment.
Start to notice the sounds around you in your current environment.
Notice the surface underneath you and where it's meeting and supporting your body.
Notice any light coming through your eyelids.
Begin to deepen your breath in and out through your nose.
And notice how your mind and your body feel now.
And remind yourself that you can always come back to this state with your practice of yoga nidra.
Begin to make small movements with your fingers,
Hands,
Feet,
Toes,
Maybe make small movements with your face.
And if you'd like,
You can take a big full body stretch with arms overhead.
Reach your arms out from your torso,
And then reach your feet out from your torso.
And relax your body back down.
You can softly open your eyes.
And thanks for letting me guide you on this yoga nidra journey,
For loving and accepting your body through change.
Namaste
