Welcome.
This is your gentle beginning.
A soft invitation into calm,
Into clarity,
And into your luminous self.
Find a comfortable position lying down or seated with support.
Allow the body to settle,
The earth holding you with tender strength.
Take a slow,
Easy breath in and a long,
Easy breath out.
No need to change anything,
Only an invitation to soften,
To arrive.
As you breathe,
Feel the body becoming heavier like a pebble sinking into a quiet stream.
The face softens.
The jaw unhooks.
The tongue floats in the mouth.
The space behind the eyes becomes wide and easy,
As if the mind itself is yawning open to the morning.
Drop your attention into the heart.
Imagine a warm light glowing gently at the center of your chest.
A beacon of calm.
A whisper of clarity.
This light does not ask anything of you.
It simply welcomes you home.
Invite a sankalpa,
A heartfelt intention for your day.
Perhaps a simple phrase like,
I meet this day with calm and clarity.
Or,
I am grounded,
Open,
And clear.
If no words come,
That's okay.
Simply feel the feeling of how you wish to move through today.
Let the intention root quietly into the soil of your being.
And repeat it silently three times at your heart center.
Breathing in peace and ease with each repetition.
We will now move through a rotation of awareness,
Gently touching points of light across the body,
Like tapping the keys of a soft morning piano.
Bring your attention to the crown of your head,
The forehead,
The right eye,
The left eye,
The right ear,
The tip of the nose,
Each fingertip,
Palm of the left hand,
Each fingertip,
Heart center,
Solar plexus,
Navel,
Base of the spine,
Right hip,
Sole of the left foot,
Sensing the body as a whole,
A soft,
Vibrant field of energy.
Gently allow your awareness to sense the breath like a wave rising and falling effortlessly.
As you inhale,
Imagine breath energy flowing up the spine,
A gentle stream of morning light.
As you exhale,
Imagine the breath cascading down the front side of the body like a waterfall of ease,
Rising and falling effortlessly.
Fade in this simple rhythm.
Allow the sankalpa,
Your heart's intention,
To return to the foreground,
Repeating it softly,
Internally,
As if planting a precious seed.
I meet this day with calmed,
Nourishing breath into the nose,
Sweet sigh out of the mouth,
Inhaling nourishing breath in through the nose,
Nourishing breath in,
And allowing it to release out,
Softness and calm throughout the entire body.
Begin to welcome sensation back into the body,
Perhaps wiggling the fingers,
The toes,
Or gently circling the wrists and ankles.
When you're ready,
Slowly stretch the arms overhead,
Feeling the length of your beautiful morning body.
Roll softly to one side and pause for a moment in gratitude.
And when you feel ready,
Rise into your day,
Carrying with you the calm,
The clarity,
The quiet glow within.
This is Alisa,
And thank you for practicing yoga nidra with me.
If you enjoyed this yoga nidra meditation,
I encourage you to come back again or check out some of my other meditations here.
From my heart to yours,
May you be happy,
May you be healthy,
And may you be filled with ease.
