Welcome to your morning yoga nidra for a great day.
This practice is designed to help you shake off any bad feeling,
Any frustration,
Any apprehension and help you look forward to the day ahead.
Let's start by getting comfortable.
And I mean really comfortable.
Make sure that your head is supported.
That your shoulders are relaxed.
Make sure that your spine and your pelvis are comfortable and heavy.
And that you can relax all the way down to your feet.
And when you are sure that you are as comfortable as you can be.
Let's turn the attention to the breath.
Just focusing on making your breath smooth and steady and well within your comfort zone.
Allow the inhale to be a reminder to gently come back to this moment.
And allow the exhale to be an opportunity to let go of anything that you don't need in this exact moment.
So if you find yourself planning the day ahead,
Inhale to bring you into this now moment.
And exhale to simply let go of the planning.
You might have to do this a few times.
That is absolutely fine.
The inhale is a reminder to come back into this now moment.
And the exhale is an opportunity to let go.
To get heavier.
To become more relaxed throughout your entire body.
And now you might like to set an intention for the day ahead of you.
If you're setting an intention,
Make it short and simple and something that's in the present tense.
If an intention has come to you,
Go ahead and repeat it to yourself a few times.
Your thoughts become your words.
Your words become your actions and your actions become habits.
So,
Think your intention a few times.
And then let it go.
And then bringing your attention to noticing if there's any tastes inside of your mouth.
Seeing if you can just notice what you notice without creating a story or a description behind any taste.
And then bringing your awareness to any smells that are present in this moment.
Maybe there are,
Or maybe there is nothing to smell.
Is being present.
Noticing what you notice without justifying or describing or elaborating.
And then let that go.
And noticing what you can hear.
Not needing to go and look for sounds,
But just allowing any sounds to come to you.
Noticing the volume of any sounds.
Whether the sounds are one-off or repeated.
Noticing what you notice without becoming involved in the why.
Noticing any sounds that are outside of the room that you're in.
And noticing any sounds inside of the room.
Before noticing the sound of your breath.
Your smooth,
Easy breath.
And then let that go.
And be here for a moment.
And coming back to your intention that you set for your day ahead.
Saying it to yourself a couple of times.
And then let that go.
And we'll now move our awareness around the body.
Just noticing any sensation in the areas mentioned.
And maybe finding a little more relaxation as we go.
Noticing all of your toes.
Both feet.
The backs of the legs.
The buttocks.
The whole batch.
Back of the neck.
Back of the head.
Crown of the head.
Your whole face.
Front of the net.
Chat.
To me.
The fronts of the legs.
From the tops of the feet.
Softening your whole body.
Relaxing your right big toe.
Second toe.
The head,
Toe.
Fourth toe.
Fifth toe.
The sole of the right foot.
The whole of the right foot.
Right heel.
Ankle.
Loa Lei.
Me.
Bye.
Bright hips.
Right side of the pelvis,
The whole right leg.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth term.
All of the toes on the left foot.
The sole of the left foot.
Top of the foot.
Left heel.
Ankle.
Lower leg.
Me.
Bye.
Left hip.
Left side of the pelvis.
The entire left leg.
Lower back.
Sighed,
Sent the way,
The belly.
Chest.
Or put back.
Both shoulders,
Arms.
Han.
Fingers all the way into the tips of the fingers.
Both arms.
Shoulders.
Back of the neck.
Sides of the neck.
Hinge of the jaw.
Tongue.
Cheeks.
Eyes.
Eyebrows.
The skin of the scalp.
Bones of the skull.
The whole head.
The net.
Both shoulders and arms.
The whole torso.
Heh.
Legs and feet.
Let your whole body be relaxed and heavy.
And guiding your awareness to your natural breath.
Layering on a mantra,
I am having a great day.
On the inhale saying to yourself,
I am having and on the exhale saying to yourself,
A great day.
I am having a great day.
Repeating this mantra on the breath.
And understanding that it's here for us anytime we need it today.
Keeping this mantra going,
On your inhale saying to yourself,
I am having and on the exhale saying,
A great day.
And starting to make your inhale a little longer and deeper and more powerful.
But the exhale is still an opportunity to find some softness and release in your mind and body.
Using the breath to focus now on what's ahead and letting go of your mantra.
When you are ready,
Pouring your focus into the power of the breath.
Your inhale being a reminder to come back to the present moment anytime today.
And your exhale is an opportunity to scan your body and release any tension.
And as we start to come back to get ready for our great day ahead,
Take a moment to revisit your intention,
Saying it to yourself a couple of times.
And then starting to gently wiggle your fingers,
Wiggle your toes.
Perhaps some circles at the wrist joints and the ankle joints.
And you can keep your eyes closed a moment longer,
Perhaps just moving your eyes around inside those closed eyelids.
You might run the tip of your tongue around your teeth,
Waking up the features of the face.
And perhaps now taking a big inhale and a big stretch like you might do first thing in the morning.
And with the exhale,
Softening,
Softening.
Blinking your eyes open if they were closed.
And remember,
I am having a great day.
Thank you so much for practicing with me and I really do hope you have a fabulous day.
