Hello,
I'm Amy Ruthie.
Thank you for joining me for this yoga nidra that is designed to help you relax your mind and body and allow you to drift back to sleep.
I'm sorry that you are experiencing trouble falling asleep or getting back to sleep.
Please know that this is very common.
Please note that there will be no words or ending bells at the end of the recording to allow you to drift off into peaceful rest.
Falling asleep is not a guaranteed outcome,
But I hope that this yoga nidra will at least lull you into deep relaxation,
Stillness,
And peace.
Before we begin,
Please get as comfortable as possible.
Let your body melt into the surface beneath you.
Release your forehead,
The muscles in your face,
Your jaw,
Shoulders,
Belly,
Hips,
Legs,
And feet.
And release any other tension that you might be holding in your body.
To help you settle in more,
We'll use a breathing technique called the physiological sigh.
To do this,
Inhale through your nose,
Pause,
Inhale more,
Exhale and sigh through your mouth.
Pause,
Inhale more,
Exhale through your mouth.
Repeat that three more times at your own rhythm.
Now it's time to come up with your sankalpa for the practice.
Check in with your heart and see what your heart needs in your practice today.
Now turn that answer into a positive statement in the present tense.
If you don't have one for your practice,
You can use one of the following.
1.
I am resting deeply.
2.
I am falling asleep.
Repeat that to yourself three times with full awareness.
3.
Now we'll flow to a rotation of consciousness throughout the body.
4.
For this part,
Bring your full awareness to each of the body parts that I name.
5.
Body remains still.
Starting with your mouth,
Bring your full awareness to the roof of your mouth,
Back of your mouth,
Tip of your tongue,
Root of your tongue,
Inside the right cheek,
Inside the left cheek,
Upper gums and teeth,
Lower gums and teeth,
The space between your upper and lower teeth,
Tip of your nose,
Inside the right nostril,
Inside the left nostril,
Right cheek,
Left cheek,
Right temple,
The space between your eyebrows,
The left eye and eyelid,
Left temple,
The muscles behind both of your eyes,
The right earlobe,
Right ear canal,
Middle ear,
Deep inside the inner ear,
The left earlobe,
Left ear canal,
Middle ear,
Deep inside the inner ear,
Scalp and hair,
Top of the head,
Back of the head,
The whole face and head,
Along with the neck and throat.
The base of your neck,
Right collarbone,
Right upper arm,
Elbow,
Center of the right palm,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back to the base of your neck,
Left collarbone,
Left upper arm,
Elbow,
Lower arm,
Wrist,
Center of the left palm,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back to the base of your neck,
Front of the chest,
Navel,
Lower belly,
Center of the pelvis,
Right hip,
Right upper leg,
Lower leg,
Top of the foot,
Sole of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Back to the center of the pelvis,
Left hip,
Left upper leg,
Knee,
Lower leg,
Top of the foot,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole body,
Right side and left side,
Front and back,
The whole body full of sensation and deep relaxation.
I will leave you here for a few moments to observe your body breathing with your natural rate of breath.
Now,
Sense the whole right side of your body,
The whole right side of your body,
Now the whole left side of your body,
Awareness filling up the whole left side of your body,
The front side of your body,
Awareness in the whole front side of your body,
Now the back of the body,
Awareness in the whole back of the body,
Now the whole body,
Sense and feel your entire body,
Every part of your body,
Watch your body breathe on its own,
No changing the breath,
Your body breathing spontaneously,
Bring your awareness to the point between your eyebrows,
Your mind's eye and imagine a place that you've been to before or that you'd like to imagine now where you feel deeply relaxed and at ease.
Imagine that place.
What do you see around you in that place?
What sounds do you hear?
What do you feel underneath your body that's supporting you and what do you smell around you?
Fully sense and embody that place.
Stay in that place and observe your body breathing naturally,
Spontaneous breath for a few cycles of breath.
As you watch your breath,
You can repeat,
I am resting deeply,
And as you exhale,
Repeat,
I am falling asleep.
I am resting deeply.
Exhale,
I am falling asleep.
Exhale,
I am falling asleep.
