Hello,
I'm Amy Ruthy,
And this is a yoga nidra for when you have a quick break in your day.
Welcome,
And thank you for joining me for this short,
Restful practice.
Settle into your space and make sure that you are very comfortable so that all of the muscles in your body can relax,
Including your head and your neck.
Close your eyes and breathe in and out through your nose,
And notice the feeling of the air as it moves in and out of your nostrils.
For a few rounds of breath,
Exhale through your mouth with a gentle sigh.
Inhale through your nose.
Exhale soft sigh.
Two more times,
Inhale.
Exhale sigh.
Exhale gentle sigh.
Return to your regular rate of breathing and come up with your sankalpa,
Your heart's intention for your practice or for your life right now.
Tune in to your heart and ask your heart what it needs.
Use that response from your heart and create a positive statement in the present tense.
For example,
I am resting and recharging,
Or I am taking care of my needs.
Use one of the examples or your own words and silently repeat that three times with feeling.
Now we'll flow to the body scan.
I'll name different parts of the body,
And all you have to do is bring your full awareness to each of the body parts that I name,
Starting with the center of your forehead,
Your mind's eye,
Base of the throat,
Right shoulder,
Right elbow,
Wrist,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back to the wrist,
Shoulder,
Base of the throat,
Left shoulder,
Left elbow,
Second finger,
Third finger,
Fourth finger,
Back to the wrist,
Pit of the throat,
Center of the chest,
Right side of the chest,
Center of the chest,
Left side of the chest,
Center of the chest,
Navel,
Pubic bone,
Right hip,
Second toe,
Third toe,
Fourth toe,
Back to the ankle,
Pubic bone,
Left big toe,
Second toe,
Fifth toe,
Back to the ankle,
Pubic bone,
Navel,
Heart center,
Base of the throat,
Center of the forehead,
Mind's eye center,
Now the whole body,
Sense and feel your entire body,
Every part of your body,
Sensation in every cell of your body,
Now simply watch your body breathing on its own,
With your regular rhythm of breath,
For a few rounds of breath,
Body remains still,
Imagine the sensation of warmth in your body,
Body feels warm inside,
Now coolness in your body,
Body feels cool inside,
Back to warmth,
Body feels warm inside,
Inside of the body feels cool,
Now sense both warm and cool at the same time,
Bring your full awareness to the center of your forehead,
Your mind's eye,
And allow the next few images to arrive at your mind's eye,
A gentle stream,
A light rain over a grassy meadow,
A blooming flower,
A path in the forest,
Gentle ocean waves,
A yellow sunflower,
Bring your awareness back to your body breathing with its regular rate of breath,
Simply watch your body breathing for the next few cycles of breath,
And I'll gently guide you back from this place of restful stillness,
Return back to your sankalpa,
And silently repeat that three more times with feeling,
Start to lengthen your breath in and out of your nose,
Start to wake up the body,
Eyes remain closed,
And tune in to the sounds in your current environment,
Sense the feeling of the surface beneath you that's supporting you,
Imagine the room that you're in and what it looks like,
Notice any smells in your current environment,
Deepen your breath a bit more for the next few cycles of breath,
Softly flutter your eyes open,
I'm Amy Ruthie,
And thank you for joining me for this short yoga nidra break,
I hope that you're feeling more rested and peaceful,
Namaste.
