Hello,
I'm Amy Ruthy,
And this is a yoga nidra to help you rest deeply,
Settle into your space,
And make sure that your whole body is supported and can relax.
Close your eyes,
And breathe in and out through your nose,
And notice how your belly fills with air as you inhale and releases as you exhale.
Watch the movement of your belly as you breathe for a few rounds of breath.
We'll practice the physiological sigh to help soothe your nervous system.
Start by inhaling through your nose.
Pause.
Inhale more.
Exhale,
Gentle sigh through your mouth.
Pause.
Inhale more.
Exhale,
Sigh.
Three more times on your own.
Now return to your natural rhythm of breath,
And come up with your sankalpa,
Your heart's intention for your practice.
Turn to your heart,
And see what your heart needs for your practice today or in your life right now.
I'll give you some time in silence.
Now take that answer from your heart,
And create a positive statement in the present tense.
For example,
I am resting deeply,
Or I am deeply relaxed.
Use one of the examples,
Or your own words,
And repeat that three times to yourself with feeling.
Now we'll flow to the body scan.
I'll name different parts of the body,
And all you have to do is bring your full awareness to each of the body parts.
Keep your body still and your breath the same.
And if your mind wanders,
That's okay.
When you notice that your mind has wandered,
Kindly and gently bring your awareness back to my voice.
Starting with your right hand,
Bring your full awareness to your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Upper arm,
Shoulder,
Underarm,
Right side of the chest,
Waist,
Sole 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,
Over to the left hand,
Bring your full 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,
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 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.
Sense the whole body.
Now watch your body breathing naturally,
Unaltered breath.
Simply watch your body breathe for the next few rounds of breath.
Keep your body still and sense the feeling of heaviness in your body.
Body feels heavy as if it's full of sand.
Now sense lightness in your body.
Body feels light as if it's full of helium.
Back to heavy,
Body heavy and sinking into the ground beneath you.
Now light,
Light as though it's floating above the ground beneath you.
Now sense both heavy and light at the same time.
Bring your full awareness to the center of your forehead,
Your mind's eye,
And think of a place that you've been to or a place that you'd like to imagine where you feel very comfortable and at ease.
Keep your eyes closed and notice what that place looks like all around you.
Tune in to the sounds around you in that place.
Notice the support beneath you and where it makes contact with your body.
Sense any smells in that place.
Really sense and feel being in that place and witness your body breathing again.
Body breathing spontaneously.
Watch your body breathing effortlessly for the next two minutes and I'll guide you back in this comfortable place.
Circle back to your sankalpa,
Your heart's intention,
And repeat that to yourself three more times with feeling.
Start to deepen your breath in and out of your nose.
Notice how your body and your mind feel in this moment.
Sense the ground beneath you and where it's supporting your body.
Tune in to the sounds in your current environment.
Notice any light coming through your closed eyelids,
Any smells in your current environment.
Continue to deepen your breath and start to make small movements.
Focus with your fingers,
Your face.
Slowly waking up the body.
Thank you for trusting me to guide you on this yoga nidra journey for resting deeply.
You have a wonderful,
Relaxed day.
Namaste.
