Hello,
I'm Amy Ruthie,
And this is a yoga nidra to help you feel more abundant.
Maybe you've had a scarcity mindset lately,
Or a fear of the unknown.
This yoga nidra can help you feel more abundance in your life.
Settle in,
Lying on your back,
And get as comfortable as possible.
Release any tension that you might feel in your body,
Maybe in your forehead,
Or your shoulders,
Your hips,
Or feet,
Wherever you might feel tension right now.
Try to release that down.
Allow it to release down.
Close your eyes,
And begin to notice the feeling of your breath moving in and out of your nose.
Notice cooler air in as you inhale,
Warmer air out as you exhale.
We'll use a breathing technique called box breathing to help you settle in more and relax your nervous system.
We'll use the number four for the practice today.
In a moment,
You'll inhale through your nose for the count of four,
Pause for the count of four,
Exhale for the count of four,
And pause for the count of four.
So we'll start that now.
Inhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
It can be for your practice today or for your life in general.
So go to your heart and ask your heart,
What is your longing,
Your intention?
I'll give you some time in silence to do that.
Now turn that answer into a positive statement in the present tense.
And if you did not hear an answer from your heart,
That's okay.
You can use one of these examples.
I have enough.
Or I have everything that I need.
Or I notice the good things in my life.
And repeat your sankalpa to yourself three times with full awareness.
Now we'll flow to a rotation of consciousness through the body.
In a moment,
I'll say different parts of the body.
And all you have to do is keep your body still and your mind awake and bring your attention to each of the body parts.
You don't have to analyze or focus.
Just allow your attention to flow to each body part.
Starting with your right hand,
Bring your attention to your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Underarm,
Right side of the chest,
Waist,
Hip,
Right thigh,
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.
Bring your attention to the left thumb,
Sensing the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side of the chest,
Waist,
Hip,
Left thigh,
Heel,
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.
Can you equally divide attention between the left and right side of the body?
Now,
Sensing the back of the body,
Right heel,
Left heel,
Right calf,
Left calf,
Right hamstring,
Left hamstring,
Right glute,
Left glute,
Sacrum,
Whole 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,
Lower lip,
Both lips together,
Chin,
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,
Left and right,
The whole body.
Now,
Bring your awareness to your body breathing naturally,
Spontaneously.
Observe your body breathing effortlessly for a few cycles of breath flowing through your entire body,
Flowing into every cell of your body for a few cycles of breath.
Keep your body motionless and imagine the sensation of your body feeling restricted,
Body feels restricted.
Keep your body motionless and imagine sensing spaciousness in the body,
Body feels spacious.
Back to restricted,
Body feels restricted.
Now,
Body feels spacious,
Spacious.
Without thinking about it,
Allow your body to feel both restricted and spacious at the same time.
Now,
Bring your attention to the point between your eyebrows,
The mind's eye center,
And allow the following images to appear at the mind's eye,
A mountain range,
A dense forest,
Sun rays streaming through the trees,
A bird singing in the trees,
A babbling brook,
A clear mountain lake,
A yellow butterfly landing on a flower,
The sun setting behind the mountain range,
Twinkling stars in the night sky.
Now,
Observe your body breathing effortlessly for a few cycles of breath from this place of peace and abundance.
Go back to your sankalpa and repeat it to yourself three times with full awareness.
Now,
It's time to come back to the present moment.
Begin to deepen your breath,
Lengthen your exhale.
For the next five breaths,
Count your breath,
Inhale and exhale for one,
And work your way up to five.
Take your time here.
Keep your eyes closed and begin to tune into your current environment.
Notice the sounds around you.
Imagine the space around you.
Notice where the surface beneath you is touching your body.
And you might consider journaling after your practice today and write down the things that you are grateful for,
Or make a list of the good things in your life right now.
Even if it's just that you had time today to practice yoga nidra.
When you're ready,
Gently open your eyes.
Thank you for letting me guide you on this yoga nidra journey.
I hope that you're feeling a little less lack and a little more abundant.
And please remember that you can always come back to this state of yoga nidra anytime you need it.
Namaste.
