Hello,
I'm Amy Ruthie and this is a yoga nidra for self-care.
Lie down and allow your whole body to relax.
Every muscle in your body supported by the surface beneath you.
Softly close your eyes and breathe in and out through your nose.
Notice how your belly expands as you inhale and relaxes as you exhale.
Simply watch your belly move as you breathe for a few cycles of breath.
We'll practice a short version of the three-part breath to help you settle in more.
In a moment,
You'll inhale and exhale through your nose,
And as you inhale,
Notice how your belly fills with air,
Then your rib cage,
And then your chest.
Inhale,
Fill the belly,
Ribs,
Chest.
Exhale,
Release all three at the same time.
Inhale,
Belly,
Ribs,
Chest.
Exhale,
Relax all three simultaneously.
Inhale,
Belly,
Ribs,
Chest.
Exhale,
Release.
Three more times on your own at your own pace.
Now return to your regular breath,
In and out through your nose,
And come up with your sankalpa,
Your heart's resolve for your practice today.
Take a moment to check in with your heart and ask your heart what it needs for your practice or in your life right now.
I'll give you some time in silence.
Use that answer from your heart and turn it into a positive statement in the present tense.
For example,
I am resting and recharging,
Or I am taking care of myself.
And repeat your heart's resolve to yourself three times with feeling.
Now we'll flow to a rotation of consciousness throughout the body.
As I name different parts of the body,
Bring your full awareness to that body part.
Keep your body still and your breath the same,
And simply bring your awareness to each body part.
Now 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,
Upper arm,
Shoulder,
Underarm,
Right side of the chest,
Waist,
Left side of the chest,
Heel,
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,
Shoulder,
Underarm,
Left side of the chest,
Waist,
Lower leg,
Ankle,
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,
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,
Sensation and awareness flowing to every cell of your body.
Bring your full awareness to your body breathing at its regular rhythm,
Its regular rate.
Unaltered breathing,
Simply observe for a few cycles of breath,
And imagine the sensation of the body feeling warm inside,
Like sitting next to a campfire,
Like taking a dip into a spring-fed pool,
Like sitting next to a pool,
Like taking a dip into a pool,
Like taking a dip into a pool,
Like taking a dip into a pool,
Like taking a dip into a pool,
Like taking a dip into a pool.
Flow your full awareness to the center of your eyebrows,
Your mind's eye,
And allow the next few images to be displayed at your mind's eye.
A crescent moon,
Stars twinkling in the night sky,
An owl hooting against a dark night sky,
A blooming flower,
A still,
Teal-colored mountain lake,
Mountains surrounding the lake,
A golden sun reflecting off of the lake,
If it feels right,
You can lie down next to the still mountain lake,
The still lake,
And as you lie there,
Allow yourself to watch your breath again and again as your body breathes spontaneously,
Watch your amazing body breathing as you take care of yourself,
And I'll guide you back from this place of stillness and taking good care of yourself.
Return back to your sankalpa,
Your heart's resolve,
And silently repeat that three more times with feeling,
And lengthen your exhale,
And return to the present moment,
Tune in to the sounds in your current environment,
The environment that you're in,
And what it looks like,
What it smells like,
What it tastes like,
Feel the surface beneath you,
And where it's making contact with your body,
Begin to move your fingers,
Maybe roll your wrists,
Wiggle your toes,
Move your feet in circles,
Rolling out your ankles,
Gently waking up the body,
And notice how you feel in your body and your mind as we conclude the practice,
And as you gently open your eyes,
I'm Amy Ruthie,
And thank you for joining me on this self-care yoga nidra journey.
Namaste.
