Hello and good morning.
Welcome to your new day yoga nidra practice.
My name is Kumari and I'll be your guide.
Yoga nidra is a wonderful practice any time of day.
But the morning is extra special.
The morning is a time when you can really set the tone for your day.
You can create the energy of the day that you'd like to embody.
Think of it like setting the tone for peaceful energy,
For clarity,
And for focus.
So you might still be in your bed as of now and that's just fine.
Or you could choose to come to lay on the floor on a yoga mat or even seated in a comfortable chair.
Just finding a position that feels very supportive,
That feels steady and nourishing.
Now let your eyes gently close and give yourself permission to rest or meditate,
Not to fall back asleep.
Allow your intention to be to rest into your natural state of alert relaxation.
I'm just feeling your body sinking into the surface that you are resting upon.
I'm just making any other little adjustments here,
Perhaps adding support under the knees or making sure that your head and neck feel supported in just the right way.
Feel the breath moving in and out and begin to listen inward to the quiet of the morning space,
Allowing yourself to become aware of this new day,
Noticing that you are between the world of dreams and the waking,
Busy world.
Here in this in-between place,
You are open,
Receptive,
And clear.
Feel the breath at the nostrils,
Sensing the temperature of the air as it moves in and out,
Sensing your own life force energy awakening.
Now we'll practice three rounds of the four by four breath.
This is a peacefully energizing breathing practice.
It's where we breathe in for four,
Hold for four,
Exhale for four,
And then hold the breath out for four.
We'll do three rounds right in a row.
Breathing in through the nose and out through either the nose or the mouth.
Ready?
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold out two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Allowing your breath to come back to its natural rhythm now.
Feeling the effects of this breathing practice in the body and the mind.
And in this practice,
We'll repeat some affirmations.
Repeat it in your mind after me.
I greet this day with radiant presence and joyful energy.
I greet this day with radiant presence and joyful energy.
Vitality flows through me as I live with purpose and delight.
Vitality flows through me as I live with purpose and delight.
I rise with clarity,
Confidence,
And a heart full of joy.
I rise with clarity,
Confidence,
And a heart full of joy.
Allow these positive affirmations to ripple through your body.
Now start to bring a gentle awareness to your body,
Sensing your arms and your feet,
Your legs and your hands,
The sense of the whole body peacefully resting.
Move into the rotation of consciousness,
Moving through the body like a soft wave.
Awakening presence.
Attention resting on the right hand thumb,
The index finger,
Middle finger,
Ring finger,
And pinky,
The palm and the top of the hand,
The sense of the whole right hand,
The wrist,
Elbow,
And shoulder.
Now sensing the whole right arm and hand as one.
The right collarbone,
And the right side of the chest.
Now the right half of the waist and abdomen,
The right hip,
Knee,
And all five toes,
One,
Two,
Three,
Four,
And five.
Sensing the sole of the right foot,
And now a sense of the whole right foot,
And the whole right leg.
Flowing into an awareness of the whole right half of the body,
The whole right side of the body now.
Move awareness to the left hand thumb,
The index finger,
Middle finger,
The ring finger,
And the pinky,
The palm,
And the top of the hand.
Now sensing the whole left hand,
The left hand,
The wrist,
Elbow,
Shoulder,
The whole left arm and hand,
Left collarbone,
And the left side of the chest,
The left half of the abdomen and waist,
Left hip,
Knee,
Ankle,
And all five toes,
One,
Two,
Three,
Four,
Five.
Sense now the sole of the left foot,
And the whole left foot,
And the whole left leg,
Into the whole left side of the body,
Sensing the left side of the body.
An awareness now of the base of the neck,
And the center of the chest,
The solar plexus,
Navel,
Pubic bone,
Tailbone,
Sacrum,
A sense of the entire spine,
To the back of the head,
To the crown of the head,
The whole forehead,
The point between the eyebrows,
Sensing the right ear,
The left ear,
Left eye,
Right eye,
Both eyes together,
And both ears simultaneously,
Sensing the nostrils,
The cheeks,
The jaw,
Lower lip,
Upper lip,
And the inside of the mouth,
A sense of the entire head,
And now the whole body,
Sensing and feeling the whole body,
Deeply resting,
Calibrating to this fresh new day,
A sense of the whole body,
The movement of your breath in this peaceful and still body,
Breathing,
Breathing to this count,
Inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Five,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Five,
Keep going with this rhythmic breath,
Continue to keep your awareness on the breath,
Staying with the cadence,
And now with this next exhale,
Allowing the counting to dissolve,
And feeling the whole body completely relax,
At ease,
At ease,
Resting,
Connected to all that you are in this space of stillness,
Imagining you are simply floating,
Open and receptive to messages,
Floating,
Awake and aware to your greatness,
Repeating in your mind after me,
I am the creator of my reality,
I can trust in the divine unfolding of my day,
I can trust in the divine unfolding of my day,
All is well,
Returning now to the feeling of breath at the nostrils,
Breathe in vitality,
Breathe out resistance,
Breathe in joy,
Breathe out tension,
And now to you sips of breath in through the nose with a nice long exhale,
Again,
Sending attention to the toes and giving them a little wiggle,
And now the fingers,
Starting to gently move and stretch your body,
Become aware of the sounds in your space and beyond,
Taking a deep breath with me,
And letting it go,
As you feel ready,
You could roll onto your side if you're lying down,
Just pausing here,
And resting in the knowing of the great benefit you've offered your body,
Your mind,
And your spirit,
In the stillness of this space,
We have the perfect opportunity to create an intention for the rest of the day,
Take time now to create an intention for yourself,
Affirm this intention by repeating it out loud one time,
And from here,
Opening your eyes,
And moving on with your morning,
With this sense of clarity,
Connection,
And peaceful energy,
Perhaps writing down your intention someplace where you can refer back to it today,
Thank you so much for practicing with me,
I'm so excited for you to have an amazing day,
I'm wishing you all the very best,
Namaste.
