Hello,
I'm Amy Ruthie and this is a yoga nidra that you can use when you have a short break in your day.
Please make yourself very comfortable and make sure that your entire body is supported and can relax fully into the surface beneath it.
Close your eyes and notice the feeling of your breath as it moves in and out of your nose.
Cooler air in.
Bring your full awareness to your breath.
Now inhale deeply through your nose.
Exhale,
Sigh through your mouth.
Two more times.
Deep inhale,
Then sigh through your mouth.
Exhale,
Sigh.
It's time to come up with your heart's intention for the practice,
Your sankalpa.
Check in with your heart and see what your heart needs for your practice today.
And take that answer from your heart and from it,
Create a positive statement in the present tense.
For example,
I am taking care of myself,
Or I am recharging,
Or I honor my well-being.
Repeat your heart's intention to yourself three times with feeling.
Now a body scan.
Bring your full awareness to each of the body parts that I name.
And it's okay if your mind wanders off.
When you notice that your mind has wandered,
Just come back to my voice.
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,
Left side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Over to your left hand,
Bring your awareness to your 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,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right hand thumb,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole left leg,
The whole left side of your body,
The whole left side of your body.
Now the whole left side and the whole right side of the body at the same time.
Now sense the back of the body,
Back of the 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,
Right temple,
Left 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,
The whole body,
Whole body,
Full of sensation and awareness,
And watch your body breathe naturally,
Naturally,
Spontaneous breath,
Body remains still,
And imagine the sensation of the body feeling heavy,
Heavy like lead,
Now body feels light,
Light like a feather,
Back to heavy,
Heavy as if your body is made of lead,
Sinking into the ground,
Now light,
Body light and floating,
Now imagine both heavy and light at the same time,
Now bring your attention to the center of your forehead,
Your mind's eye,
And imagine the following images at your mind's eye,
A dense forest,
An owl swooping through the trees,
Fluffy clouds in the sky,
A peaceful lake,
A clear mountain stream,
A large sunflower,
The sun setting behind a mountain range,
A colorful sky at dusk,
Bring your full attention to your body breathing spontaneously,
Body breathing on its own,
In and out through your nose,
In and out for a few cycles of breath,
Your heart's intention,
Your sankalpa,
And repeat that to yourself three more times,
Now it's time to come back to the present moment,
Notice the surface beneath you and where it's meeting your body,
Notice the sounds in your environment,
Notice any light coming through your eyelids,
Deepen your breath slightly,
In and out of your nose,
See if you can open your eyes,
I'm Amy Ruthie,
And thank you for joining me on this yoga nidra break,
I hope that you'll return to this meditation any time you have a short break in your day and need a recharge.
Namaste
