Hello,
I'm Amy Ruthie,
And this is a yoga nidra to help you rest deeply,
Recharge,
And replenish your energy stores.
Please take some time to grab any blankets.
Props or pillows.
To get as comfortable as you can so that your body can relax and remain still during the practice.
Let your body sink into the surface underneath you.
Softly close your eyes.
Breathe in through your nose.
Breathe out through your mouth with a soft sigh.
Breathe in through your nose.
Breathe out with a gentle sigh.
In through your nose.
Out through your mouth,
Sigh.
Now breathe softly in and out through your nose.
Bring your awareness to your torso.
And notice how your whole torso rises as you breathe in.
And falls as you breathe out.
The torso expands as you breathe in.
And contracts as you breathe out.
Just notice the gentle movement of your torso as you take the next few breaths.
Now you'll create your sankalpa for the practice.
A Sankalpa is a heart's intention.
For something in your life that will allow you to move closer to your true nature,
The essence of who you truly are.
A sankalpa is stated positively and in the present tense,
Like I am taking care of myself or I listen to my body and take care of its needs.
Turn to your heart and see what it needs to allow you to move closer to your true nature.
I'll provide you with some silence to do that.
Use that answer from your heart and create your sankalpa.
You can also use one of the samples,
Such as,
I am taking care of myself,
Or I listen to my body and take care of its needs.
Silently repeat your heart's intention three times and feel it in your body as if it's already true.
Now will flow to a rotation of consciousness throughout the body.
I'll name different body parts in a sequence.
And the only thing that you need to do is to keep your body still.
And your mind aware.
Starting with your mouth.
Bring your awareness to the roof of your mouth.
Back of your mouth.
Tip of your tongue.
Base 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.
Upper lip.
Lower lip.
Both lips together.
Tip of your nose.
Inside the right nostril.
Inside the left nostril.
Right cheek,
Left cheek.
The right eye and eyelid.
Right temple.
Eyebrow the space between your eyebrows.
The left eye and eyelid.
Left temple.
Eyebrow sensation of both of the eyes.
The right ear lobe.
Right ear canal.
Middle ear.
Deep inside the inner ear.
The left ear lobe.
Left ear canal.
Middle ear.
Deep inside the inner ear.
Forehead,
Top of the head.
Back of the head.
The scalp and hair.
The whole face and head,
Along with the neck and throat.
The base of your neck.
Right collarbone,
Right upper arm.
Elbow.
Lower arm.
Wrist.
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.
Rest.
Center of the left palm.
Left thumb,
Second finger.
Third finger.
Fourth finger.
5th finger.
Back to the base of your neck.
Front of the chest.
Front of the ribs.
Navel lower belly,
Center of the pelvis.
Right hip.
Right upper leg.
Knee lower leg.
Top of the foot.
Soul 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 left leg.
The whole left arm.
The whole right leg.
The whole right arm.
The torso.
Head and neck.
The whole body.
Sense and feel your whole body.
Whole body breathing with feeling,
Awareness,
And replenishing energy.
Let your body breathe on its own.
Spontaneously.
No altering or manipulating the breath.
Just your natural breath.
And start to watch your body breathing.
Awareness on your whole body,
Breathing spontaneously for a few rounds of breath.
Now you might imagine that your breath can move through your body.
Imagine breathing in through the soles of your feet.
Up to the top of your head.
Breathe out,
Breath moves from the top of your head back down to the soles of your feet.
Inhale,
Feet to top of head.
Exhale,
Top of head back down to your feet.
Keep breathing like that for several rounds of breath and I'll guide you back.
Keep your body still.
And sense the surface of your body.
Every centimeter of the surface of your body.
Now,
Sense deep inside your body.
Deep inside your body.
Back to the surface of your body.
The entire surface of your body.
Back to deep inside your body.
Feeling deep inside your body.
Now feel both the surface and deep inside your body at the same time.
Flow your awareness back to the center of your forehead,
Your mind's eye.
And imagine the following images at your mind's eye.
A flickering candle.
The rising sun.
A pink rose.
A blue dragonfly.
Thick bark on a tree.
A bright blue sky.
A white lotus flower.
The sun reflecting off the sea.
A dark and quiet evening.
Flow your awareness back to your body,
Breathing spontaneously.
And continue to observe your body breathing on its own.
For a little while.
And I'll guide you back.
Remain in this place.
Of stillness and replenishment.
And bring in your Sankalpa.
And silently repeat it three more times.
Feeling it in your body as if it's already true.
Start to deepen your inhale.
And lengthen your exhale.
Deeper inhale.
Longer exhale.
Notice the sounds in the space around you.
Notice the feeling of the air and the space around you.
Tune in to the surface underneath you and what it feels like.
Continue to breathe deeply.
Bringing yourself back to the present moment.
Keep your eyes closed and check in with your body and your mind.
And notice if anything has changed.
Since you started your practice today.
You can softly open your eyes.
I'm Amy Ruthie,
And thank you for joining me.
On this Yoga Nidra journey today.
I hope that you'll return to this practice anytime you need.
Replenishment or a recharge.
Namaste.
