Good Morning Yoga Nidra

Hello and good morning.

My name is Kumari and I'll be guiding you on this special morning yoga nidra edition.

Maybe you weren't aware but yoga nidra can be practiced any time of day and we can even add in special intentions when it comes to starting the day or falling asleep or working with different intentions.

So with that being said our intention for this yoga nidra is to help you move into your day feeling grounded and peacefully energized.

I'm assuming you're still in your bed but if you're not get someplace cozy where you can relax like your bed or maybe in a comfy chair or on a yoga mat.

The idea is to be as comfortable as possible so you can really relax into this guided meditation.

We'll get right into it.

We'll begin with some breathing.

This breathing practice is called samavritti.

Sometimes it's called the box breath.

How we do it is inhale for four,

Hold for four,

Exhale for four and then hold your breath out for four.

I'm going to guide you through three rounds and we'll take brief pauses in between.

Ready?

Inhale two three four,

Hold two three four,

Exhale two three four,

Hold out two three four.

Breathe naturally.

Next round.

Ready?

Inhale two three four,

Hold two three four,

Exhale two three four,

Hold two three four.

Last round together.

Ready?

Inhale two three four,

Hold two three four,

Exhale two three four,

Hold two three four.

I'd like to invite you to do a few rounds on your own.

Now with your next exhale and holding,

We'll let that go.

Notice how your body's feeling.

Relax,

At ease and still.

Take note of this feeling of your whole body awake yet relaxed.

In yoga nidra we practice sankalpa or intention and I'd like to offer a special intention for this practice.

Repeat after me in your mind.

I move through my day with ease,

Clarity and peaceful energy.

I move through my day with ease,

Clarity and peaceful energy.

I move through my day with ease,

Clarity and peaceful energy.

As we plant this intention,

We plant it deep in the subconscious from our relaxed state of being where it is more likely to feel real and manifest.

Next we'll practice the rotation of consciousness.

This is where I'll be taking you on a journey around your body.

Do your best to stay awake and aware and see if you could feel each area as I mention it.

We'll begin with the palm of the right hand.

Sense the palm of your right hand,

The right thumb tip,

The first fingertip,

Second fingertip,

Third fingertip and the pinky fingertip.

Now could you see in your mind all five fingertips lit up,

All five fingertips and the palm of your hand.

These areas alive with this subtle sensation.

Sense the top of your hand now,

Your whole hand,

The wrist joint,

The muscles of the forearm,

The elbow joint and the muscles of the upper arm.

An awareness of your entire right shoulder,

Deep in the joint,

The top,

The back and the front.

Begin to sense your whole right arm and hand as one.

Could you imagine your whole arm and hand is bright with this white light?

Good and now let's move over to the palm of the left hand.

Feel the palm of your left hand.

Attention moves to the tip of your left thumb,

The tip of the first finger,

The tip of the second finger,

The tip of the third finger and the tip of the pinky finger.

Can you see all your fingertips lit up with this white light like little flashlights?

And now come to sense both the palm and the fingers and their tips.

And now the top of the hand,

The wrist and the whole left hand.

Sensing the muscles of the forearm.

An awareness of the joint of the elbow.

And now the muscles of the upper arm.

Imagine the joint of your shoulder deep within.

In the front of the shoulder,

The top of the shoulder,

The back of the shoulder.

Your whole left arm and hand has a beam of light.

Your whole left arm and hand lit up.

And now can you imagine both arms and hands beaming this vibrant light?

And then draw your awareness to the center of your chest.

The center of your chest.

And come to imagine this area as a big green heart.

A big green heart radiating light from the center of your chest.

Move down your body to the right hip.

Imagine your right hip joint deep within.

The muscles of your thigh.

Your entire knee,

The front,

The back,

And each side.

Your whole knee.

Move down your legs to sense the muscles in the lower leg.

And now the joint of the ankle.

And the top of your right foot.

And the very tip of your right big toe.

The tip of the second toe.

The tip of the third toe.

The tip of the fourth toe.

And the tip of the small toe.

Could you sense that your toes are all lit up?

Little flashlights at the ends of each toe.

The toe tips shining bright.

And then send your attention to the sole of your right foot.

Sense the sole of your foot.

The sole of the right foot.

And now turn that into an awareness of your whole right foot and your whole right leg.

The whole right foot and leg radiating that white light.

Imagining this energy originating from deep within the legs radiating outward.

Letting that go and moving into the left hip joint.

Deep within the hip.

Now could you come to sense all the muscles in the thigh?

The entire knee.

The whole knee.

The lower leg and the muscles.

Sense the muscles of your lower leg.

The joint of the ankle.

Awareness spreads across the whole top of the left foot.

All the way to the toe tips.

Imagine the tip of your left toe.

The second toe.

The tip of the third toe.

The tip of the fourth toe.

And the tip of the fifth toe.

The small toe.

And again,

Imagining these white little lights at the very tips of your left toes.

And now come to feel in your mind the sole of your left foot.

The sole of your left foot.

And then spreading that attention into the whole left foot.

And the whole left leg.

And coming to see your whole left leg and foot radiating with white light.

Your whole left leg and foot.

Shining,

Glowing.

And then adding in this glowing leg and foot of the right.

So now both legs and feet.

Can you sense this glowing energy,

This radiant energy?

And then attention moves all the way to the very top of your head.

Sense the tippy top of your head.

And can you imagine a beautiful white lotus flower at the very top of your head?

Beautiful lotus,

Shimmering and white.

Attention moving to the right ear.

The left ear.

Both ears.

Both ears receptive.

Both ears listening.

Aware.

Awake.

Now go inside your skull through the ears to sense your whole brain.

Right hemisphere.

The left hemisphere.

Your whole brain.

Active and aligned.

Your brain functioning in its highest perfection.

Now come to the center of your brain.

And from the center of the brain,

Come to the center of your forehead.

Point between your eyebrows.

Feel your right eye.

Your right eyeball held within its socket.

Your left eye and eyeball held within its socket.

Both eyes.

Both eyes alive with clarity.

With a sparkling,

Vibrant vision and energy.

Coming to the nose.

Feeling your breath moving in and out of your nostrils.

Breath moving in as light energy.

Filling your sinuses.

And take your awareness now to the inside of your mouth.

Sensing all your taste buds.

The roof of your mouth.

Your gums and teeth.

Your mouth.

Your whole mouth alive with this shimmering light.

Speaking with clarity and ease.

Deep into the throat now.

Sensing your whole throat.

Back to the heart center.

Back to an awareness of the heart center.

And could you let that awareness expand into your whole body?

Your whole body as a light being.

Energized by the whole universe.

All of your trillions of intelligent cells.

Lit up in a divine perfect way.

Your whole body tingling with life force energy.

Your whole body alive.

Energized.

Peaceful.

Rest here now for just another moment or two.

Basking in this enlivened state.

Aware of the deep connection with all the energy available to you.

And let go of all the negative energy.

Let go of all the negative energy.

With all the energy available to you.

You are one with the entire universe.

And because of this,

Remember you can be,

Do,

Or have anything.

Let's bring back to mind our sankalpa.

I move through my day with ease,

Clarity,

And peaceful energy.

Start to deepen your breath.

Gently moving your toes,

Your fingers.

Perhaps reaching overhead and enjoying a huge good morning stretch.

Arching your back.

And then pulling your knees to your chest.

And moving forward with your amazing day.

Wishing you all the best.