Hello,
I'm Amy Ruthy.
And this is a yoga nidra that's dedicated to my mom.
She hand-picked all of her favorite elements of a yoga nidra and now I'm here creating it.
So I hope that you enjoy this yoga nidra experience with elements hand-picked by my mom.
Start by getting really comfortable.
Really settle into the space that you've chosen today.
Softly close your eyes.
And tune in to your body and how your body is feeling right now.
And notice any tension in your body.
And allow that tension to release down.
Perhaps check in with your forehead.
Your jaw.
All of the tiny muscles in your face.
Your neck.
Your shoulders.
Arms.
Hands,
Hips.
Your legs.
Your feet.
Now take a big inhale through your nose.
Exhale through your mouth with a soft sigh.
Inhale through your nose.
Exhale,
Soft sigh.
In a moment,
We'll practice a breathing technique called Brahmari breathing.
Or buzzing bee breath.
To do this,
You'll inhale and exhale through your nose,
And as you exhale,
Hum like a bee.
So we'll try that together.
Inhale through your nose.
Exhale through your nose and hum like a bee.
Inhale through your nose.
Exhale through your nose and hum.
Practice that three more times on your own and go at your own rhythm.
So we might be a little out of sync and that's okay.
Mmm.
Now you'll come up with your intention for your practice,
Your sankalpa.
Tune in to your heart and see what your heart is needing in your life right now to bring you closer to your true nature,
To who you truly are at your core.
I'll give you some time in silence to go to your heart.
If you received an answer from your heart,
You can take that answer and turn it into a positive short statement that's in the present tense.
For example,
I am generous.
Or I am kind to myself and to others.
Silently whisper that intention to yourself three times with feeling.
Now the rotation of consciousness throughout the body.
In a moment I'll name different parts of the body in a sequence.
And all you have to do is bring your awareness to each of the body parts as I name them.
Or you can imagine a soft white or golden light at each of the body parts.
Starting with your right hand.
Bring your full attention to your right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder,
Underarm right side of the chest.
Waves.
Thigh.
Knee,
Lower leg.
Ankle Heal.
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 awareness to your left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder underarm,
Left side of the chest.
Waste.
5.
.
.
Knee,
Lower leg.
Ankle,
Heal.
Soul 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 at the same time.
Now sense the back of the body.
Back of the right heel.
Back of the left heel.
Right calf,
Left calf,
Right hamstring,
Left hamstring,
Right glute.
Left glute.
Back of the pelvis.
Lower back.
Middle back.
Upper back.
Back of the neck.
The entire spine.
Right shoulder blade.
Left shoulder blade.
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.
Chen 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 left arm.
The torso.
The head and face.
The whole body.
Front and back.
Right and left.
The whole body.
Sense the whole body.
Now flow your awareness to simply watching your body as it breathes naturally.
Your unique rhythm of breathing.
And simply observe your body breathing.
And you might imagine that your whole body is a big set of lungs.
Whole body expanding as you breathe in.
Whole body contracting as you breathe out.
Inhale,
Expand into the whole body as if it's a large set of lungs.
Exhale,
The whole body contracts.
Continue breathing like that for several breaths.
And I'll guide you back in a little bit.
Now sense the whole right side of your body.
The whole right side of your body.
Now the left side of your body.
Sense and feel the whole left side of your body.
Back to the right side of your body.
The right side of your body.
Now the left side of your body.
The left side of the body.
Now the whole body.
Sense and feel your entire body.
Every part of your body.
Now flow your awareness to the center of your forehead,
Your mind's eye center.
And just behind that point in that dark space.
Allow the next few images to be displayed in that dark space.
A colorful flower garden.
Birds chirping in a tree.
A blue butterfly landing on a flower.
A large purple flower.
A golden sun rising over the ocean.
Soft ocean waves.
Now flow your awareness.
Back to noticing your body breathing on its own.
You might even imagine lying down near the ocean.
And listening to the ocean waves.
As your body naturally breathes in.
And back out.
Continue to watch your body gently breathing.
For several rounds of breath.
And I'll guide you through at the end.
In this state of peace and stillness.
Bring in your intention again,
Your sankalpa.
And silently whisper that three more times.
And feel it in your body as if it's already happening.
Breathe in and out of your nose.
And start to deepen your inhale.
And lengthen your exhale.
Tune in to your body again.
And notice how your body is feeling now compared to when you first started your practice today.
Bring your awareness to the support underneath you.
And what it feels like under your body.
Notice the points of your body that are making contact with that support.
Tune in to any sounds in the space that you're in.
Notice any light or colors or shapes coming through your closed eyelids.
And only when you're ready.
You can flutter your eyes back open.
I'm Amy Ruthie.
And thank you for trusting me to guide you on this journey that included hand-picked favorites from my mom.
I hope that you have a wonderful day.
Namaste.
