Good morning.
Let's start this morning with an intention in today's yoga nidra.
Now to begin with you might like to do this while you're lying in bed or you might choose to lie down on your yoga mat in savasana.
If we're lying down,
Let's begin with a few nice morning stretches just to bring a little bit of energy flow to the body to keep ourselves a little bit more awake to prevent us from falling asleep.
So go ahead and get yourself as comfortable as you can.
You might like to cover yourself with a blanket or place pillows under each knee and I'll give you a few moments now to settle into your nest.
Wherever you are,
Making yourself just a little bit more comfortable.
Now of course when we do this practice we might possibly fall asleep and if that happens,
That's okay.
Be gentle with yourself.
But perhaps to try to keep us in a more awake conscious mind,
Let's begin by stretching our arms up overhead.
Give yourself a nice stretch through the arms and then stretch your legs out and lengthen the whole body.
Inhale,
Inhale,
Inhale as you stretch and then release,
Exhale.
Point your toes towards the floor and flex your feet towards your face.
Few more times,
Point your toes towards the floor and then flex your feet towards your face and release.
Now press your lower back down into the floor if you're lying down or into the bed or sitting bones pressed down into the surface beneath you if you're sitting upright and then release.
Now shrug your shoulders,
Press your shoulders down towards your feet and release.
Now make fists with the hands and squeeze them tight.
Now open your fingers wide and stretch,
Stretch,
Stretch,
Stretch,
Stretch and release.
Move your head slowly from side to side.
From left to right,
Maybe looking up and then tucking the chin into the chest,
Going slowly feeling into all of the tight sensations.
Now tense all of your face towards your nose,
Make a tight squished face and release.
Now open your jaw wide,
Stick out your tongue as far as it'll go and breathe out.
Release and now settle in for some stillness.
Just taking note of all of the sensations,
Feeling that beautiful energy flow through the body.
And any last few adjustments you'd like to make before we begin this yoga nidra meditation,
Go ahead and do that.
You might like to keep your eyes closed for this practice or if you feel like you'd like to stay awake,
Keep the eyes open but perhaps you feel like you're feeling a little bit tired.
Feel like you'd like to stay awake,
Keep the eyes open but perhaps look at one spot with relaxed eyes and a relaxed face.
So let's begin by setting the intention to release all dullness and tension from the night before.
And let's set the intention to energize the mind and body this morning,
Ready to start this new day.
Now feeling into whether this intention supports a deeper heartfelt desire.
Perhaps you could ask yourself,
What brought you here today?
What brought you to this particular practice and how would you like to feel at the end of it?
Bringing your attention down into the heart space or perhaps into your belly.
And feeling into all the sensations,
Watching the body breathing itself.
Now with your next inhale,
Pull energy into the right hand.
If it's helpful,
Visualize this as rays of light,
Of energy,
Pulling in the energy.
And then you can start to feel the energy,
Pulling in through all the right fingers through the hand.
And as you exhale,
Release sensation of dullness or tension,
Bringing awareness to the right hand.
Feeling into all the sensations that are there.
Now continuing to inhale,
Draw awareness in through the right hand and feel this energy,
Pulling its way up through the forearm,
Through the elbow,
Upper arm,
And all the way up into the tops of the shoulders.
And as you exhale,
Release dullness or tension out.
Inhale energy,
Exhale release dullness or tension,
Awareness of the entire right arm.
Now on the next inhale,
Pulling energy in through the left hand.
If it's helpful,
Visualize this as rays of light,
Energy,
All at once.
And then exhale,
Release sensation of dullness or tension.
And then bringing awareness into all of the left hand.
And then let's continue to inhale,
Pulling energy in through the left fingertips and left hand,
All the way up through the forearm,
Elbow,
Upper arm,
And into the left shoulder.
And exhale,
Releasing dullness or tension,
Bringing awareness into the entire left arm.
Now on the next inhale,
Drawing in energy through the right toes,
Up through the sole of your right foot,
Top of the foot,
Ankle,
And then exhale,
Releasing dullness or tension.
On the next inhale,
Continue to draw in energy through the toes and sole of the foot,
Through the ankles,
All the way up,
Moving into your shins and calves.
And then exhale,
Releasing dullness or tension.
On the next inhale,
Continue to draw energy in through the right foot,
All the way up through the shin and calves,
Through the knee,
Into the thigh and hip.
And then exhale,
Releasing dullness or tension.
Awareness in the entire right leg.
Feeling into all of the sensations lighting up in that right leg.
Moving over to the left side,
On the next inhale,
Drawing in energy through all of the left toes,
Up the sole of your left foot,
Top of the foot,
Ankle,
And exhale,
Releasing dullness and tension.
Awareness in the left foot.
Continue to inhale,
Draw in energy into the left toes,
All the way up the sole of the foot and ankle,
All the way up through the shin and calves,
And then exhale,
Releasing dullness and tension.
Inhale,
Drawing in energy through the left toes and foot and ankle,
All the way up through the shin and calves and into the left knee,
Thigh,
Hip,
And then exhale,
Releasing dullness or tension.
Awareness of the entire left leg.
Now bringing attention to your navel center.
Inhale,
Drawing in energy into your navel center.
And exhale,
Releasing dullness and tension.
Continue to inhale energy into the navel center and as you exhale,
Releasing all sensations of dullness or tension.
Now bringing attention to your heart center.
Inhale,
Drawing in energy into your heart center.
Exhale,
Release sensations of dullness or tension.
Now bringing awareness to your neck.
Inhale,
Pulling in energy into the neck.
Exhale,
Releasing dullness or tension.
Awareness in the neck.
Now bringing awareness to your throat.
Inhale,
Pulling in energy in through the throat and exhale,
Releasing sensations of dullness or tension.
Awareness in the throat.
Now bringing awareness to your mouth.
As you inhale,
Pulling in energy through the mouth.
Feeling into all of the sensations and exhale,
Releasing all dullness and tension through the mouth.
Awareness of the mouth.
Now bringing attention to the crown of the head.
On the next inhale,
Drawing in energy from the crown of the head.
And as you exhale,
Releasing sensations of dullness or tension.
Awareness at the crown of the head.
Now this time,
Bringing awareness to the right side of the body.
Feeling all of the sensations from the crown of the head all the way down to the right foot on the right side of the body.
Now as you inhale,
Drawing energy all the way in through the right side of the body.
And as you exhale,
Releasing dullness and tension.
Awareness on the right side of the body.
Continue to inhale energy in through the right side of the body and exhale dullness and tension.
Now bringing awareness to the left side of the body.
On the next inhale,
Drawing in energy all the way through the left side of the body.
And as you exhale,
Releasing dullness and tension on the left side of the body.
Awareness on the left side of the body.
Continuing to inhale energy all the way in through the left side of the body.
And exhale release dullness and tension.
Sensing and feeling into all of the sensations awakening on the left side of the body.
This time bringing awareness to the right and left sides of the body at the same time.
On the next inhale,
Drawing in energy through both sides right and left at the same time.
And as you exhale,
Releasing dullness and tension out through both sides.
Continuing to inhale energy through both sides right and left of the body at the same time.
And exhale dullness and tension out through both sides.
Awareness of the right and left sides of the body at the same time.
Noticing the sensations flowing through the body.
Is there a tingling?
Perhaps some warmth or coolness?
Feeling the pulsing of life force through the body.
Continue to inhale energy and if it's helpful,
Visualize this as rays of light energy all at once.
And as you exhale,
Releasing dullness and tension.
As you continue to do this,
Noticing the sensation of light within the body.
And also becoming aware of light surrounding the body.
The morning light.
This morning light charged with energy and potential.
Take a moment to breathe in the morning light with your whole body.
Soaking in its energy and potential.
Soaking in the beauty of the morning light with your whole being.
Observing this simple breath for the next few moments.
Breathing in the beauty,
Energy and potential of the morning light with your whole body.
Noticing any emotions or thoughts that might be present.
Just simply allowing them to be.
There's no need to fix or change them.
All of these emotions and thoughts bathed and surrounded in this morning light.
Noticing if there's a sense of joy or a deep sense of peace that might also be present beneath any of the passing thoughts,
Emotions or changing sensations.
And also notice this unchanging presence and awareness that is also always here.
If it's helpful,
Recalling that deeper heartfelt desire for your practice.
What brought you here today?
And how would you like to feel at the end of this practice?
Notice what is here right now in this present moment.
Noticing again the soft sound of your body breathing.
Notice any sounds around you.
The quality of the textures against your skin.
The temperature of the air on your cheeks,
Nose,
Forehead.
Remembering the space that you're in right now.
Bringing yourself back into this room again.
The practice of yoga nidra is now complete.
Taking as much time as you need to very slowly find some movement back in your body again.
Rolling over to one side.
And slowly bring yourself back up to a seated position again.
I wish you a beautiful start to your day.
And I'll see you back on the mat again for another practice soon.
