Hello,
I'm Amy Ruthie 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.
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,
Inhale,
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.
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,
Elbow,
Upper arm,
Shoulder,
Right side of the chest,
Waist,
Wrist,
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,
Shoulder,
Left side of the chest,
Waist,
Wrist,
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,
Right temple,
Right ear,
Center of the eyebrows,
Left eye,
Right nostril,
Left nostril,
Left cheek,
Both lips together,
Jaw,
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 face,
The whole body,
Front and back,
The whole body,
Unaltered breath,
Unaltered breath,
Unaltered breath,
Unaltered breath,
Unaltered breath,
Unaltered breath,
Unaltered breath,
Unaltered breath,
Unaltered breath,
Unaltered breath,
Unaltered breath,
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,
Body feels light,
As if it's full of helium,
Light as though it's floating above the ground beneath you,
Now sense both heavy and lightness 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,
Your body breathing spontaneously,
Effortlessly,
Circle back to your sankalpa,
Your heart's intention,
And repeat that to yourself three more times with feeling 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,
Waking up the body on this yoga nidra journey for a wonderful,
Relaxed,
