Hello,
I'm Amy Ruthie,
And this is a yoga nidra to help ease fear of the unknown.
Maybe you have a big life change happening.
Whatever it is,
I hope that this meditation will help ease your fear of the unknown.
Please settle into your space.
And make sure that you're as comfortable as possible.
Where your whole body can relax down.
Including your head and your neck.
Softly close your eyes.
Tune in to your body.
And notice how it feels in this moment.
Before we start the practice.
We'll practice a few rounds of the physiological sigh to help soothe your nervous system.
Start by inhaling through your nose.
Pause.
Inhale more.
And exhale through an open mouth.
Inhale through your nose.
Pause.
Inhale more.
Exhale,
Sigh through your mouth.
Inhale… pause,
Inhale more.
Exhale,
Sigh.
Three more rounds on your own.
Now allow your breath to settle in to its natural rhythm.
And check in with your heart.
And see what your heart is needing in this moment.
Maybe regarding fear of the unknown.
I'll give you some time to allow that answer to bubble up from your heart.
Use that response from your heart.
And come up with your sankalpa,
Your heart's intention,
By creating a positive statement in the present tense.
For example,
I trust.
Or i embrace the unknown.
Or I surrender.
Silently repeat that three times with sincerity.
Now a rotation of consciousness throughout your body.
Keep your body still.
And your breath the same.
And sense and feel each of the body parts as I name them.
Starting with your right hand.
Bring your full attention to your right hand thumb.
Second finger.
Third finger.
Fourth finger,
Fifth finger.
Palm of the hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder,
Underarm.
Right side of the chest.
Waves.
Bye.
Knee,
Lower leg.
Ankle.
Heal,
Soul 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.
Now over to the 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.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder underarm.
Left side of the chest.
Waste.
Bye.
Knee.
Lower leg.
Ankle,
Heal.
Soul 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 at the same time.
Now sense the back of the body.
Back of the right heel.
Back of the left heel.
Right calf,
Left calf.
Right hamstring,
Left hamstring,
Right glute left glute.
Back of the pelvis.
Lower back.
Middle back.
Upper back.
Back of the neck.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the head.
Top of the head.
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.
Chen.
Jaw,
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 torso.
The head and face.
The whole body.
Front and back.
Right and left.
The whole body.
Sense the whole body.
Whole body,
Breathing easily.
Whole body breathing with trust.
Now observe your body.
Breathing on its own.
Observe your natural breath and how it moves in your body.
And count your next few breaths.
From nine down to one.
Inhale and exhale for nine.
And make your way down to one.
If you finish early.
You can continue observing your body breathing.
Keep your body and your breath the same.
And feel the sensation of tension within your body.
Body remains still and sense tension within your body.
Now sense relaxation in your body.
Body fully relaxed inside.
Back to tension in your body.
Tension filling the body.
Now,
Relaxation.
Relaxation,
Filling the body.
Now sense tension and relaxation simultaneously.
Now bring your attention to the center of your eyebrows,
Your mind's eye,
And imagine a calm mountain lake.
With teal colored water.
Water so clear that you can see straight through it to the bottom of the lake.
Mountains wrap around the lake.
A vast open sky overhead.
With fluffy clouds floating by.
The sound of birds singing in the distance.
If it feels okay.
You can wade into the water.
And then lie back on the water and float.
Trusting that the water will hold you and support you.
Or you can lie down on the shore of the lake.
Either way.
You feel fully supported.
And help.
By the water or the shore beneath you.
And you trust that it will hold you and support you.
You lie here for a bit.
And just simply watch your body breathing naturally.
Without effort.
Simply observe your body breathing.
For several rounds of breath.
And I'll guide you back in a little bit.
In this place of trust and support.
Circle back to your Sankalpa.
Your heart's intention.
And silently repeat that three more times.
Start to notice the surface beneath you in your current environment.
Notice how it's supporting and holding you.
Notice how you can trust the surface to hold you up and support you.
Deepen your breath in and out of your nose.
Deeper inhale.
Longer exhale.
Notice how you feel in your body and your mind now.
Compared to when you first started the practice.
When you're ready,
Gently open your eyes.
I'm Amy Ruthie.
And thank you for joining me today.
I hope that you feel a little more ease around fear of the unknown.
And I hope that you return to this practice anytime you need it.
Namaste.
