Hello,
I'm Amy Ruthy and this is a yoga nidra practice to help you feel more resilient in life,
To help you flow with life more easily.
Maybe you've had some big changes in your life and you're feeling resistance,
Or you're hoping to go with the flow of life more and feel more resilient.
Lie down and get as comfortable as you can.
Use any props that you need and allow your body to release into the surface beneath you.
Every part of your body releasing down.
Nowhere to go,
Nothing to do except to listen to the sound of my voice.
Close your eyes and take a big inhale through your nose and exhale a gentle sigh through your mouth.
Inhale through your nose.
Exhale,
Gentle sigh.
One more time,
Inhale.
Exhale,
Sigh.
Make any final adjustments that you need to get yourself even more comfortable so that your body can remain in stillness and silence throughout the remainder of the practice.
We'll practice a few rounds of the physiological sigh.
Inhale through your nose.
Pause,
Inhale more.
Exhale through your mouth.
Pause,
Inhale more.
Exhale,
Sigh.
Three more times on your own.
Now it's time to come up with your sankalpa for the practice.
Your heart's desire,
Your heart's intention.
Check in with your heart and see what it needs in your life right now.
I'll give you some time in silence to do that.
Take that answer and turn it into a short positive statement in the present tense.
If nothing came up for you today,
You can use one of these examples.
I find stability within even in the midst of change or I adapt with ease.
Repeat your sankalpa to yourself three times and really feel it in your body.
Now a rotation of consciousness throughout the body.
And I'll name different parts of the body.
All you have to do is bring your awareness to each of the body parts.
Your body remains still and your mind remains aware and awake.
Starting with your mouth,
Bring your full 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,
Space between the lips,
Tip of your nose,
Inside the right nostril,
Inside the left nostril,
Right cheek,
Left cheek,
Right eye and eyelid,
Right temple,
Space between your eyebrows,
Left eye and eyelid,
Left temple,
Eyebrow,
Sensation of both of the eyes,
The right ear,
Left ear,
Forehead,
Forehead,
Top of the head,
Back of the head,
The whole face and head,
Along with the neck and throat,
Base of your neck,
Right collarbone,
Right upper arm,
Center of the right palm,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back to the base of your neck,
Left collarbone,
Left upper arm,
Center of the left palm,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back to the base of your neck,
Front of the chest,
Front of the ribs,
Center of the pelvis,
Right upper leg,
Sole of the foot,
Right big toe,
Second toe,
Fourth toe,
Back to the center of the pelvis,
Left hip,
Left upper leg,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Right side and left side,
Sensation filling up the entire body,
Resiliency and going with the flow of life,
Streaming into every part of your body,
Keep everything the same,
And bring your attention to your natural rate of breath,
Your body breathes naturally,
Watch,
Observe your body breathing for a few moments,
Continue to keep your body still,
And imagine the sensation of the body feeling rigid inside,
Body feels rigid,
Now imagine the sensation of the body feeling soft inside,
Soft,
Soft,
Back to the body feeling rigid,
Rigid inside the body,
Now body feels soft,
Now imagine both rigid and soft at the same time,
Bring your attention to the center of your forehead,
Your mind's eye,
Your inner refuge,
A place where you feel very comfortable,
Secure,
And where you feel like you can go with the flow of life,
It can be a place that you've been to before,
Or a place that you can imagine now,
Start to paint the full picture of that place,
What does it look like all around you,
What sounds do you hear in that place,
What smells are around you,
Notice the surface beneath your body that's supporting you in that place,
And notice where that surface is meeting your body,
Imagine and sense that place at your mind's eye now,
Once again,
Observe your body breathing naturally,
Your natural rhythm of breath,
As you continue to sense and feel being in your inner refuge,
The next few cycles of breath,
And stay in your inner refuge,
And return back to your sankalpa,
And repeat it to yourself three more times,
Really sensing it within your body,
Now it's time to shift to the present moment,
Feel the texture of the surface beneath you,
Shift to your closed eyelids,
And notice any light coming through,
Tune in to the sounds in your space,
Exhale,
Sigh through your mouth,
Two more breaths like that,
Inhale,
Exhale,
Sigh,
Notice how you feel in your mind,
In your body,
At the end of this yoga nidra journey,
Begin to make small movements with your body,
And as you do that,
You can open your eyes,
And thank you for allowing me to guide you during this yoga nidra meditation,
This practice is here for you anytime you need it,
Namaste
