Hello,
I'm Amy Ruthie,
And thank you for joining me today for this yoga nidra for trust and going with the flow.
Lie down and get as comfortable as possible.
Use any props to get yourself extra comfortable.
And allow your body to relax down into the support beneath you.
Close your eyes and inhale through your nose,
Then exhale out of your mouth with a gentle sigh.
Inhale through your nose.
Exhale,
Gentle sigh.
One more inhale.
Exhale,
Sigh.
Now,
We'll practice a breathing technique to allow your body and mind to settle in more.
For this breath,
We'll lengthen the exhale one count longer than the inhale.
In a moment,
You'll inhale for the count of four and exhale for the count of five.
So we'll start that now.
Inhale,
One,
Two,
Three,
Four.
Exhale,
One,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five.
Continue breathing like that on your own.
And if you'd like,
You can add one to each inhale and one to each exhale.
And work your way up to inhaling for nine and exhaling for ten.
Or you can hang out with me here,
Inhaling for four and exhaling for five.
A few rounds of breath like that on your own.
Now,
It's time to come up with your sankalpa for the practice of yoga nidra for trust and going with the flow.
Turn inward and connect with your heart and ask your heart what it needs for your practice today or for your life right now.
I'll leave you in silence for a few moments to allow you to ask your heart what it needs.
Now,
Turn that heart's desire,
Heart's intention into a positive statement in the present tense for example,
I am going with the flow or I trust.
And repeat that sankalpa to yourself three times with feeling.
Now,
We'll flow to the body scan.
For this part,
Bring your full awareness to each of the body parts that I name.
You don't have to analyze or focus,
Just bring your full awareness to each of the body parts.
Body remains still while your mind remains awake and aware.
Starting with your right hand,
Bring your full awareness 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,
Thigh,
Ankle,
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 your 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,
Underarm,
Left side of the chest,
Waist,
Hip,
Thigh,
Ankle,
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,
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,
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,
Front and back,
Right and left,
Right and left,
The whole body,
Sensing the whole body.
Keep everything the same,
Including your regular breathing,
And simply watch your body breathing naturally,
Gentle inhale,
Gentle exhale,
Body breathing effortlessly.
Now imagine as you inhale that your breath moves from the soles of your feet to the top of your head,
And as you exhale,
Your breath moves from the top of your head to the soles of your feet.
Inhale from soles of feet to top of head.
Exhale from top of head to soles of your feet.
If you'd like,
You can add in an affirmation.
Repeat I as you inhale,
And trust as you exhale.
So inhale,
I,
Exhale,
Trust,
And repeat that over and over.
Now sense the whole right side of your body,
The whole right side of the body.
Now the left side of the body.
Sense and feel the left side of the body.
Back to the right side of your body.
Now left side of your body.
Now sense both sides of your body simultaneously,
Whole body breathing.
Keep your body the same,
And imagine the sensation of resistance in your body,
Resistance within your body.
Now shift to feeling flow in your body,
Going with the flow.
Back to resistance in the body,
Feeling resistance.
Now the feeling of going with the flow.
Now sense both resistance and going with the flow.
Simultaneously.
Now bring your attention to the point between your eyebrows,
The mind's eye,
And allow the following images to be projected at the mind's eye,
As if on a movie screen.
A gentle stream,
Calm ocean waves on the shore,
A peaceful lake.
If it feels right,
Floating on the peaceful lake.
Now observe your body breathing naturally,
Either next to a peaceful lake or floating on the peaceful lake.
Watch your body breathing effortlessly.
Effortlessly.
And from this place of trust and going with the flow,
Return back to your sankalpa and repeat that to yourself three times with feeling.
For example,
I am going with the flow.
I trust in and out of your nose and begin to deepen your breath slightly.
It's time to come back to the present moment.
Notice the feeling of the support beneath you.
Notice the sounds in your environment.
Notice any smells or tastes.
And inhale through your nose.
Exhale,
Gentle sigh through your mouth.
One more time,
Inhale through your nose.
Exhale,
Gentle sigh.
Notice how you feel in your body and your mind as we conclude this practice of yoga nidra.
Thank you for allowing me to guide you on this yoga nidra journey for trust and going with the flow.
You can softly open your eyes.
Namaste.
