Hello,
I'm Amy Ruthie and this is Yoga Nidra to help you feel more gratitude.
Thank you for joining me today.
Lie down and make yourself as comfortable as you can.
Make any adjustments to your body to allow yourself to settle in and remain still for the practice today.
Close your eyes down and check in with your body and see if you notice any tension in any parts of your body,
Especially the muscles in your face.
Relax your jaw and shoulders.
Make sure your shoulders are really melting into the surface beneath you.
Relax your hands,
Your hips,
And your feet.
Really allow your body to melt into the surface beneath you.
Now hang out and follow the guidance of my voice.
Before we drop into the Yoga Nidra,
We'll practice a breathing technique called the physiological sigh.
We'll practice it together in a moment where you'll inhale through your nose,
Then pause close to the top of the inhale,
Then inhale a bit more,
And then exhale through your mouth.
So we'll start that together.
Inhale through your nose,
Pause,
Inhale more,
Exhale,
Sigh it out through your mouth.
Inhale through your nose,
Pause,
Inhale more,
Exhale,
Sigh.
Three more times on your own.
Take your time here and do this at your own rhythm.
Now return to your natural rhythm of breathing,
The way your body breathes naturally,
In and out through your nose.
It's time to come up with your Sankalpa,
Your heart's intention for your practice.
It can be specific to your practice today or for your life in general.
So check in with your heart right now and see what your heart is needing.
Now take that answer and turn it into a positive statement in the present tense.
And if nothing bubbled up from your heart,
You can use one of these examples.
I notice the good things in my life,
Or I have enough,
Or I have everything that I need.
You can use one of the examples or your own Sankalpa and repeat that silently three times with full awareness.
Now we'll flow to the body scan.
In a moment,
I'll name different parts of the body.
For this part,
Your body remains still while your mind remains aware and awake.
Bring a gentle awareness to each of the body parts that I'll name.
Start with your mouth.
Bring your full awareness to the roof of your mouth,
The back of your mouth,
The tip of your tongue,
The base of your tongue,
The tip of your tongue,
The tip of your tongue,
The tip of your tongue,
The tip of your tongue,
The tip of your tongue,
The tip of your tongue,
The tip of your tongue,
The tip of your tongue,
The tip of your tongue,
Inside your right nostril,
Inside your left nostril,
Right cheek,
Left cheek,
Right temple,
Eyebrow,
Space between your eyebrows,
Left eye and eyelid,
Left temple,
Eyebrow,
Sensation of both of the eyes,
The right earlobe,
Right ear canal,
Middle ear,
Deep inside the inner ear,
Scalp and hair,
Top of the head,
Back of the head,
The whole face of the head,
Face and head along with the neck and throat,
The base of your neck,
Right collarbone,
Right upper arm,
Elbow,
Lower arm,
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,
Ribs,
Navel,
Lower belly,
Center of the pelvis,
Right hip,
Right upper leg,
Knee,
Lower leg,
Right 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 and left,
Front and back,
The whole body breathing with sensation and with gratitude.
I'll leave you here for just a few moments to observe your body breathing easily.
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.
Without changing anything about your breath,
Shift your awareness to your body breathing.
Watch and observe your body breathing naturally,
Spontaneously.
Keep your body still and sense the feeling of restriction in your body.
Body feels restricted.
Now,
Sense spaciousness in your body.
Body feels spacious.
Back to the feeling of restriction within your body,
Feeling restriction.
Now,
Body feels spacious,
Spacious.
Now,
Without thinking about it,
Sense both restriction and spaciousness at the same time.
Now,
Bring your awareness to the space between your eyebrows,
The mind's eye center,
And imagine a place that you've been to before,
Or a place that you'd like to imagine now.
A place where you feel very comfortable,
Safe,
And grateful.
Now,
Imagine and sense that place.
Keep your eyes closed and notice what you see around you in that place.
Really fill in the picture here.
What do you see all around you in that comforting scene?
And what do you hear around you in that place?
What do you feel underneath your body in that comfortable place?
And where do you feel that support touching your body?
What do you smell around you in that place?
Really sense and feel that place,
Where you feel very comfortable and safe.
At ease,
Bring your awareness back to your natural breath,
Your body breathing naturally,
And simply watch your breath.
Watch your body breathing in that place of comfort and ease.
From this place of comfort and peace,
Return back to your Sankalpa,
Your heart's intention,
And repeat that silently three more times with full awareness.
Return to your natural breath.
It's time to come back to the present moment.
Keep your eyes closed and start to deepen your breath.
Start to notice the sounds in your current environment.
Notice the surface beneath you and where that surface is meeting your body.
Deepen your breath a bit more.
Notice how you feel in your body and mind.
Notice how you feel when you first started this meditation.
Maybe think of three things that you are grateful for,
Or three things that are good in your life,
And really feel gratitude in your body as you think of those three things.
Maybe you can try this out in your regular waking life,
Of noticing the good things in your life.
Stop and notice those things.
Focus on those things.
You can softly flutter your eyes open.
And thank you for trusting me to guide you on this Yoga Nidra journey today.
Namaste
