Hello,
I'm Amy Ruthy and this is a yoga nidra to help you recharge after or even before a long day.
Lie down and get as comfortable as you can.
Make any adjustments that you need to ensure that your whole body can fully relax and remain still for the duration of the practice.
Close your eyes and breathe in and out of your nose Notice how your body feels right now.
Notice how your mind feels right now.
Easy breathing in and out of your nose for a few rounds.
In a moment,
We'll practice brahmari breathing to help relax your nervous system before we start the nidra.
This breathing technique is also referred to as buzzing bee breath.
To start,
Inhale through your nose.
Exhale through your nose and hum like a bee.
Inhale through your nose.
Exhale through your nose and hum like a bee.
Three more times at your own rhythm.
Now,
We'll come up with an intention for the practice today after or before a long day.
Turn within and ask your heart what it needs for your practice or for your life.
With the answer that bubbled up,
Turn it into a short positive statement that's in the present tense.
You can use your own words or one of the following,
I am resting and recharging,
Or I am taking care of myself,
Or I allow myself to rest.
With feeling and intention,
Repeat that to yourself three times silently.
Now,
A body scan.
As I name different parts of the body,
Your body remains still as you sense and feel that body part.
Starting with your right hand,
Sense and feel 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,
Ankle,
Sole of the foot,
Top of the foot,
Right big toe,
First 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,
To the left hand,
Sense and feel your left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of the hand,
Wrist,
Forearm,
Upper arm,
Left side of the chest,
Waist,
Heel,
Sole of the foot,
Left big toe,
First 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,
Top of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Center of the eyebrows,
Right nostril,
Left nostril,
Left cheek,
Upper lip,
Both lips together,
Jaw,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
The whole right leg,
The whole left leg,
The whole left arm,
The whole face,
The whole body,
The whole body,
Sense and feel the whole body being pulled towards mother earth and recharging now witness your body breathing on its own unaltered breathing watch your belly rise and fall as you gently breathe in and out of your nose keep your attention on your belly rising and falling and count your breaths down to one and exhale for 12 and count each breath until you get down to one and if you finish early simply watch your body breathing on its own body remains motionless and feel the sensation of noise internal noise in your body now sense quiet inside your body back to noise in the body internal noise inside of the body very quiet sense both noise and quiet simultaneously both sensations at the same time flow your attention to the center of your eyebrows your mind's eye and sense a place where you feel fully supported safe and where you can recharge you can sense a place that's familiar or a place that you can imagine right here right now what does that place look like allow your imagination to draw the scene around you what do you hear around you what do you smell what do you taste fully sense and feel that environment being out in that place and continue to watch your body breathing on its own simply watch breath move through your body with this sense of grounding and rejuvenation go back to your sankalpa your heart's intention and silently repeat that three more times continue breathing in and out of your nose and start to extend the inhale and the exhale coming back to the present moment notice the support beneath your body and where it's meeting your body eyes remain closed and imagine the space that you're in and what it looks like start to move your fingers and your toes to help wake up the body softly open your eyes notice how you feel in your body and in your mind and thank you for joining me for this yoga nidra to help you recharge i hope that you'll return to this practice anytime you need a recharge namaste
