Hello,
I'm Amy Ruthie,
And this is a yoga nidra to help you feel more grounded and peaceful.
Please get as comfortable as you can.
You can lie down or sit up,
Whatever is most comfortable for you right now.
Adjust yourself and add any props as needed to get as comfortable as you can so that all the muscles in your body can fully relax,
Especially your head and neck.
Allow your body to settle in and be free.
When you're ready,
Gently close your eyes and bring awareness to your breath moving in and out of your nose.
As you inhale,
Notice your lower belly fill up with air.
And as you exhale,
Notice your belly release.
As you exhale,
Notice your lower belly fill up with air.
And as you exhale,
Notice your lower belly release.
Inhale,
Fill the belly.
Exhale,
Let go.
We'll start with a breathing technique to help settle your nervous system and allow you to feel more grounded.
It's called the physiological sigh.
In a moment,
You'll inhale through your nose and pause close to the top of the inhale,
Then inhale more,
And then exhale through your mouth.
So we'll start that now.
Inhale through your nose,
Pause,
Inhale more,
Exhale through your mouth.
Sigh it out.
Exhale,
Sigh.
Three more times like that on your own.
Return to your natural breath,
The way that your body breathes naturally.
In and out through your nose.
If you have any final adjustments to make,
Go ahead and make them now.
Really allow your body to relax down and release.
Dearing Yoga Nidra,
All you have to do is follow the guidance of my voice.
Your body remains still and quiet,
And your mind remains aware and awake.
Bring in your sankalpa,
Your heart's intention.
What is your heart needing in your life right now?
I'll give you some time here,
And if nothing bubbles up,
I'll provide examples.
Examples.
So turn to your heart and ask your heart what it needs.
Now turn that answer into a positive statement in the present tense.
For example,
I am grounded and peaceful,
Or I am peace.
Repeat that to yourself three times with emphasis.
Now the body scan for this part,
All you have to do is bring your attention to the different body parts that I'll name.
You don't have to move that body part or focus or analyze.
Simply bring your attention to the body part.
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,
Elbow,
Upper arm,
Shoulder,
Right side of the chest,
Waist,
Thigh.
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth 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,
Thigh,
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,
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,
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,
Sense the whole body,
And peace streaming through,
Bring your awareness to your natural breath,
No changing or altering the breath,
Just your natural rate of breathing,
Notice,
Observe your natural breath,
I'll give you some time here to practice watching your breath,
Keep your body still,
And imagine what it would feel like if your body was very heavy,
So heavy that it starts to sink into the earth,
So heavy,
Now imagine your body is so light that it starts to float above the ground,
Light and floating,
Back to the feeling of heaviness and your body sinking into the ground,
Leaving an imprint in the ground,
So heavy,
Now the body is so light,
Floating above the ground,
Now imagine feeling both heavy and light at the same time,
Allow your body to sense both heavy and light,
Now shift your awareness to the point between your eyebrows,
Your mind's eye,
And imagine the following images at your mind's eye,
A large beautiful tree,
And wide roots of a large tree,
And a hummingbird flying by,
The sun breaking through the clouds on a cloudy day,
The sun setting over the trees,
Rolling hills,
A crescent moon,
Twinkling stars in the night sky,
Give yourself some time here to watch your body breathing on its own,
No changing or altering the breath,
Keep your body still and at ease,
Just watch your body as it breathes naturally,
And repeat that to yourself three more times with emphasis,
It's time to come back to the present moment,
Exhale and gently sigh out of your mouth,
Exhale gentle sigh,
And begin to deepen your breath,
Deeper inhale one up to five,
Inhale and exhale for one,
And work your way up to five,
Keep your eyes closed and notice the sounds in your environment,
Imagine the environment you're in,
Imagine your surroundings and what they look like,
Notice any tastes in your mouth,
Any smells around you,
Sense the surface underneath you and where it's making contact with your body,
And bring yourself back to the present moment,
Back to the environment that you're in,
Flutter your eyes back open,
And take in how you're feeling after the practice of yoga nidra,
Remember that you can always return to this place anytime you need it,
And thank you for practicing with me today and allowing me to guide you on this journey,
Namaste
