Welcome to this good morning sunshine yoga nidra.
As you are still maybe in bed or just taking a morning break for yourself.
I invite you to become totally aware of your surroundings.
Closing your eyes,
Allowing for the senses to just observe the right here,
Right now with nothing else to do and nowhere else to be.
Just simple being.
Feeling the sense of touch on your skin.
Feeling the temperature.
Is it warm?
Is it cool?
Sensing whatever supports your body right now in your position.
Maybe you feel the snuggle of the blanket.
Soft support of the cushion.
Just noticing whatever touches your body right now.
Checking in with the feet,
The legs,
The torso front and back.
The arms,
The hands and the head.
Connecting to your sense of smell.
What smells are waiting to be discovered?
How does the touch of the air feel inside the nostrils?
How does it feel inside your lungs with that fresh nourishing energy being delivered with every inhale?
How does it feel in your belly?
The rise and the fall.
That cycle of simply being.
The rise like the sun every morning and the fall of the sunset of every day.
Just connecting to that energy with every inhale,
The sun is rising.
With every exhale,
The sun is setting.
And then we come away of the sounds you share the space with at the moment.
Which sounds are journeying through your awareness?
Becoming part of it.
And leaving you in the silence that follows each sound.
And from your ears,
Become aware of the sensations on your tongue.
The tastes of this morning practice.
Connecting with the tastes of here and now.
And from your tongue becoming aware of your eyes,
Connecting with the sense of seeing,
Noticing whatever you can see underneath the closed eyelids.
From there connecting to your forehead.
Allowing the smoothness to come into your face.
And from your forehead,
Coming away of the throat pit and letting your awareness sink down into your heart.
Checking in how does the heart feel today?
And from your heart,
We will pick up the thread of awareness weaving throughout the body.
Beautiful thread of nourishing energy.
Connecting from your heart to the wings of the heart alongside the arms into the hands.
And into the left little finger.
Connecting to the right little finger.
Left ring finger.
Right ring finger.
Left middle finger.
Right middle finger.
Left index.
Right index.
Left thumb.
Right thumb.
Right wrist.
Left wrist.
Right elbow.
Left elbow.
Right shoulder.
And left shoulder.
Connecting to the throat pit again.
Gently weaving further on down to the heart.
Left chest.
Right chest.
And the center at the heart space again.
Welcoming you home.
Moving on to the navel.
Across the abdomen to the pubic bones.
The left hip.
The right hip.
The left knee.
The right knee.
Left ankle.
Right ankle.
Left littlest of toes.
Right littlest of toes.
Left second toe.
Right second toe.
Left third toe.
Right third toe.
Left fourth toe.
Right fourth toe.
Left big toe.
Right big toe.
The right ankle.
Left ankle.
Right knee.
Left knee.
Right hip.
Left hip.
Back to the pubic bone.
Navel.
Heart.
Throat pit.
And connecting with the center in between your two eyebrows.
Becoming aware of all the threats you have woven through the body.
The lines of nourishment.
Supporting the flow of energy.
And from that moment of wholeness.
I invite you to bring your awareness to the sense of heaviness in your body.
Becoming aware of wherever the body feels heavy,
Sleepy.
And fully inviting that moment in your present awareness.
And from there I invite you to move to the body part that feels light.
Light and awake.
Becoming fully aware of the lightness that resides within you.
And then inviting both sensations to be part of your awareness at the very same time if possible.
Feeling heavy and light.
Awake and asleep.
And then maybe start inquiring with a sense of curiosity,
Just simply sensing and feeling who is away of those sensations.
Then I invite you to simply become aware of your breath again.
Bringing your awareness into left nostril as you inhale.
And the right nostril as you exhale.
For four more breaths.
And then from there,
Allowing your awareness to be part of your awareness.
And then from there,
Allowing your awareness to wander off.
Maybe to a dream you had last night.
Or maybe to whatever wants to arise in this moment of wordless space.
And then from there,
Allowing your awareness to be part of your awareness.
From there,
Taking the journey from the inside to the outside.
Connecting again with a sense of touch.
With a taste on your tongue.
With the smells around you.
With whatever you can see behind the closed eyes.
With whatever feeling comes to life now,
Whatever need your body has.
Starting a stretch,
A wiggle,
Or whatever else feels right for you to slowly return to a wakeful state.
Thank you very much for practicing.
I wish you a lovely day.
