Morning Yoga Nidra For Energy: Inner Sunrise

Awaken your inner light with this gentle morning Yoga Nidra designed to restore energy, clarity, and intention. Like an inner sunrise, warmth slowly spreads through the body, illuminating the mind and softening the nervous system. Guided rest, breath, and subtle imagery invite renewed vitality to rise naturally from within. You’ll emerge feeling refreshed, radiant and ready to greet the day with openness and ease. Sound healing with solar plexus crystal sound bowl is infused into this session.

Transcript

Good morning,

My name is Kristen and today I'll be guiding you through an illuminating yoga nidra practice.

One that is designed to gently waken you from within and open a spacious,

Liminal landscape in the heart,

The mind,

And the body.

Together,

We will cultivate an inner space where you can manifest with clarity and set your heartfelt intentions for the day.

By slowly waking up,

Revitalizing the physical body,

In addition to clearing away any lingering mental fog from last night's sleep,

You will awaken to your natural vitality and connect with the quiet brightness that's already within you,

Your inner sunrise.

Let's begin by getting comfortable.

You might still be in bed,

Or perhaps you're settling into your yoga nidra nest on the floor,

So just take a moment to gather anything that will support your body,

Extra pillows and blankets,

Possibly a bolster for underneath your knees,

And an eye mask to reduce any external light,

And some warm,

Cozy socks to help keep you warm and regulate your body temperature.

Just making sure that your body feels fully supported so you can rest with ease.

If there are any areas of pain,

Tension,

Or limitations within the body,

Just make sure to honor them gently and allow yourself to create a space that feels safe,

Supported,

And welcoming.

Somewhere your body can simply release and sink into relaxation.

We'll begin by guiding the body into a full release through a gentle sequence of tensing and relaxing each major muscle group,

Starting with the feet,

Softly squeezing and engaging the muscles there,

And then move slowly upwards through the legs,

Buttocks,

Abdomen,

Hands and arms,

Shoulders,

And finally the face.

Once you've traveled through the body,

Take a moment to gently tighten everything at once and then allow it all to melt and loosen completely.

Repeat this a couple more times at your own natural pace.

With each cycle of gentle squeezing and softening,

Sense layers of held tension dissolving,

Creating more spaciousness,

Ease,

And openness throughout your whole body.

Moving on,

We'll shift into a gentle breathing exercise that will help activate the parasympathetic nervous system.

This helps your whole body ease into the session with just a greater sense of flow,

Softness,

And receptivity.

Begin by taking a double inhale,

Two deep sips of air in through the nose,

And then slowly exhale all the air out,

Letting the breath stream out in a long and hurried release.

Again drawing in two sips of air through the nose,

And then invite a long extended exhale out through the mouth,

Allowing any lingering tension to flow out with it.

Continuing this pattern a couple more times at your own pace,

Letting each breath cycle guide you into a deeper calm.

Imagine this gentle rhythm of breathing as a slow,

Steady rinse,

Washing away any leftover energetic debris from the night,

Clearing space within you.

Each inhale refreshes your mind and your heart.

Each exhale releases what's no longer needed,

Creating a clean,

Open palette for receptivity as we move into this morning's session.

Now just settling in,

Sinking fully into your yoga nidra nest,

Allowing your thinking mind to gently fall away as you shift into sensing and feeling the subtle sensations within the body.

At this point in your morning,

How is your body feeling?

Noticing any areas of holding,

Control,

Or tension,

And just imagine your breath moving into those spaces,

Softening,

Loosening,

Infusing a gentle sense of release and relaxation.

Feeling the whole backside of your body sinking down into the support beneath you,

And even a little farther if you can imagine it as though the earth itself is cradling you,

Safe,

Supported,

And secure.

And just seeing if you can relax even just a microscopic layer more into stillness now.

Beginning now to tuning into your senses this morning,

Starting with sound,

Noticing the ambient sounds in the room,

The sound of my voice,

And any subtle sounds around you or beyond.

Allow yourself to fully absorb the sandscape both through your right and your left ear,

And let any outside sounds that arise during the session simply draw you deeper into relaxation.

And notice the flow of air moving through your nose.

Are there any scents present for you this morning?

Just gently take note,

Allowing any aroma or lack of aroma to become part of your experience,

Weaving it into the session.

Unhinging the jaw softly and relaxed tongue away from the teeth,

Feeling the moisture in the mouth,

Any subtle taste,

And just letting the entire face melt into softness.

Feeling the texture of your clothing or blankets resting over your skin now,

Their weight gently anchoring you,

Infusing you with a sense of deep peace and ease.

Moving to the eyes and sensing them resting back into the head,

Softening,

Settling into the stillness and quietness of your body.

Allowing this tender inner darkness to hold you this morning like a gentle night sky within.

From this place of groundedness and calm,

Bring your awareness to your heart center.

Feel into your physical heart and its gentle drumbeat.

Feel into your emotional heart and how you're truly feeling this morning.

Honor whatever emotional state is present,

Recognizing that taking this time for yourself is one of the greatest gifts you can offer your own healing.

Sensing into your spiritual heart,

Allow yourself to set your sankalpa,

Your heart felt intention for the day.

Trust the very first thing that rises into your consciousness,

Or you may be feel called to borrow one of these phrases.

I move through this day with steadiness and ease.

I honor my emotions and meet myself with compassion today.

I awaken my inner light and move through the day energized.

Once you've settled on your sankalpa,

Just gently repeat it to yourself,

Softly and with intention,

A few times.

Allow these words to settle deeply,

Infusing your entire being,

Your mind,

Your heart,

And even down to your cellular structure.

Feel the vibration of your heart.

Intention resonating through every part of you,

Anchoring deeply within.

Moving along,

I now want you to picture the most beautiful sunrise you can imagine.

Trust the very first vision or feeling that comes forth.

It may appear as a richly detailed image,

Or just perhaps simply a soft canvas of gentle colors,

Unfolding with the morning sun.

Noticing the hues and dimensions of the sunrise and taking the time to feel the sunrise on our energetic level within you.

Allow yourself to fully absorb this light,

Noticing how it touches your inner landscape,

Illuminating,

Warming,

And filling you with a sense of possibility and renewal.

Sensing this inner sunrise within you now,

Feel it as an infusion of pranic energy.

Revitalizing you on every level,

Awakening the deepest part of your authentic self,

And illuminating your inner light with gentle radiance.

As we begin to rotate awareness through the body,

Allow yourself to carry the beautiful healing light of your inner sunrise with you,

Letting its warmth and energy expand through your entire body,

Your heart,

Your mind.

Feel it softening and awakening every part of you as you move through this rotation of awareness in the body.

Starting at the very center of your abdomen,

The navel center,

Bring your awareness gently into the core of your body.

Notice the subtle rise and fall of your abdomen with each breath.

If you can,

Imagine a radiant orb of light resting here,

Pulsating softly,

Swirling with the warm,

Healing colors of your inner sunrise.

Feel its gentle energy expanding with each inhale,

Sending warm waves of vitality and renewal throughout your body.

This radiant orb at your center will be the epicenter of your session today,

Your core representing the sun,

Sending out pulsating rays of healing light that infuse your entire body.

As I play the solar plexus quartz sound bowl,

I just want you to picture that beautiful light radiating and pulsating in your center and spreading out into all areas of your entire body,

Feeling into the vibration and just allowing the sound to infuse the session with an extra sense of pranic energy.

Sensing the rays of light spreading out from your center and infusing into every area of your whole torso,

Saturating into the organs and flowing through your veins and nerves and all the internal systems of the body,

Gently illuminating you from within and nourishing you with a warm elixir of energy that will help sustain you through the day.

Feeling the flow of this light moving freely through your whole center and core,

Gifting you with confidence,

Strength,

And purpose to go out into your day and truly live from the most authentic part of yourself.

And as we move through the body now,

Every place within the body that I mentioned,

I just want you to feel and visualize the healing rays of your internal sunrise flowing into those areas and infusing them with fresh,

Vibrant,

Illuminating energy,

A healing solar bath to cleanse and prepare you for the day.

Inviting this light in now through the soles of your feet,

Feeling into your feet,

Noticing if you have any areas of holding control or tension,

And just letting the feet fall away where they are.

As the light soaks in through the skin of the feet,

Spreading out into the whole component of both your right and your left foot,

Soaking into the heels,

Feeling that light radiate all the way up through all the toes on both your right and your left foot,

Big toe,

Second toe,

Third toe,

Fourth and pinky,

Winding all the way down through the webbing and in between the toes,

Radiating all the way up to the very tips of each toe and coming back down onto the top of the feet.

Picturing this beautiful light pouring out of both of your feet now and imagining it lighting the way of your path forward today,

Walking within this light.

And if you can imagine now infusing a beautiful drop of this light at every point on both your and left leg,

The center of both your right and left lower leg,

Fusing into the shins and the calves,

The center of both your right and left knee,

Soaking all the way down through the back of the knee and winding through all the intricate parts of both of your kneecaps,

Sensing them glowing from within,

Moving up to the center of both your right and left upper leg,

Infusing this beautiful light into your quadriceps and hamstrings,

And rolling all the way up to the very center of your right and left hip.

And as that light moves through your hip sockets,

Just picturing it spiraling in,

Helping to cleanse out any stuck emotions and infusing just a new fresh energy for the day.

This day is a fresh start,

A clean palate.

And as you sense into the hips,

The area where we tend to store and hold so many of our emotions,

How do you want to feel today?

Just letting that manifested emotion act like an extra seat as you move the light through your body,

And imagining that beautiful healing inner sunrise light to start to roll up the entire spine,

Starting from the sacrum,

The very base of your spine and tailbone,

And imagining this light just roll all the way through your spinal column like this golden liquid elixir.

And as it does,

It ignites every one of your vertebrae in this beautiful golden healing light,

All through the very base of your spine,

Rolling all the way up through your lower back,

Continuing on through the thoracic spine in your mid back,

Circling it all the way up through the upper back in your cervical spine,

So that your whole spinal column is infused with this beautiful light,

And just sensing the pranic energy of flow through your entire spinal column.

Feeling it branch out into your nerves,

Muscles,

Tendons,

And just the whole back part of your body.

And as the light rest at the very base of your neck,

Just picturing it start to float all the way down both your right and your left arm,

Pouring in through the armpit,

Flowing down through the biceps and the triceps,

Pulling into the elbows,

Just lightly cascading down your forearms.

And feeling this light just start to overflow in both your right and left hand.

So you can almost feel these beautiful orbs of light in your right and left hand,

Filled with that beautiful inner sunrise light.

And sensing the hands in an open and receptive state here.

Is there anything you're wanting to let go of today?

Anything you're wanting to loosen the grip on,

And surrender the outcome to your version of a higher power.

As I play the solar plexus bowl,

Just allowing yourself to turn any issue,

Anything you're wanting to release or let go of to your version of a higher power at this time.

And with this release,

Just sensing the lightness and peace and ease in its place.

And taking this openness,

This trust that all will work out as it's to be with you as you go on through your day.

Anytime you start to feel yourself tightening or gripping,

Just imagine those beautiful orbs of light in the center of your hand with your palms open,

And continuing turning over any fears,

Worries,

Or situations to your version of a higher power,

And let it be carried away,

Taking the weight off of you,

And keeping you in a light and fluid state.

Picturing that light now that's spreading out from your palms into all the fingers on both your right and left hand,

Thumb,

First finger,

Middle finger,

Ring finger,

And pinky,

All the way to the very tips of all of your fingers,

Fusing down into the nail beds and tops of your hands,

And rolling all the way back up both your right and your left arm,

All the way to the very tops of your shoulders.

So now you feel this vibrant flow of energy that's pouring in through the soles of your feet,

Flowing all the way up both your right and your left leg,

Circulating in through the hips,

Flowing through the entire midsection,

All the way down to your spine,

And encasing each and every vertebrae in this light,

All the way up to the very tops of the shoulders and both of your arms,

And so your whole body is encased in this light.

And just feeling this energy,

This life force move throughout your body,

Feeling the current of warmth,

Light,

And healing,

Your inner sunrise,

Just completely filling every space of your body,

And as we move all the way up through the back of the head and the neck,

Coming to the very crown of your head,

And just picturing that beautiful sun starting to rise up,

And creating this beautiful orb of light to the top of your head,

And all of those gentle rays just starting to pour all the way down the front of your face,

Soaking in through all the strands of your hair.

You can almost imagine it weaving through all the intricate parts of the brain,

Helping to infuse thoughts that serve you,

And cleanse out any thoughts that no longer serve you.

Starting this day fresh and new on all levels,

In your body with energy,

In your heart with trust,

In your mind with peace,

And in your spirit with faith.

And feeling the bathing rays just pour all the way down the front of your face,

Cascading down the forehead and the sides of your cheeks,

And just inviting this lightness in,

Feeling your whole body now from the very top of your head,

All the way down to the tips of your toes,

Infused with this beautiful light,

And just sensing your body alive with this sensation and energy.

And imagining now as the sun continues to rise,

It's settling right in the center of your brow,

The third eye.

If you can almost imagine just this warming orb of light circulating right through the third eye chakra,

And here in the space where you are in a beautiful energetic tone for your whole body and all the energetic systems within you,

Allowing yourself to create any visual manifestations for your day.

You can see yourself moving through different situations,

Whatever first comes to mind.

Again,

As I move through playing the solar plexus sound bowl,

Just visualizing your day on every level,

Just allowing those manifestations and visions now to simmer and saturate into every part of your being.

And here in this space,

Just taking a moment to feel the energy and life force flowing throughout you.

You return to your sankalpa that you set at the beginning of the session,

Repeating it again a few times.

I move through this day with steadiness and ease.

I honor my emotions and meet myself with compassion today.

I awaken my inner light and move through the day energized.

Picture now that beautiful inner sunrise light from the beginning of the session that you've been working with through this whole journey,

And imagine it creating a beautiful outline around your whole body,

Encasing you into this protective layer of light as you move out into your day.

Sealing up the session with an element of gratitude.

What are you most grateful for this morning at this time?

Allowing the healing warmth of gratitude to fuse into your whole cellular structure.

I'm just taking a moment now to drink in all the healing benefits of this session and journey this morning.

In closing,

I will read a blessing for the senses by John O'Donohue.

May your body be blessed.

May you realize that your body is a faithful and beautiful body.

May you be peaceful and joyful and recognize that your senses are sacred thresholds.

May you realize that holiness is mindful,

Gazing,

Feeling,

Hearing,

And touching.

May your senses gather you and bring you home.

May your senses always enable you to celebrate the universe and the mystery and possibilities of your presence here.

May the arrows of the earth bless you.

I will start to count backwards from five,

Allowing you to acclimate back into your body and move out into your morning.

There's no rush,

Just taking the time that you need.

Five,

Know that the healing that's taken place in today's session will continue even after the session is over.

Just returning to that beautiful healing light that you envisioned at the beginning of the session and continuing to feel it move throughout your whole body as you move into your day.

Four,

Remembering your sankalpa,

Your visions and manifestations that you said in the session today.

And most importantly,

Remembering what you were releasing and letting go of and turning over to your version of a higher power.

Any time you start to struggle throughout your day,

Just coming back to all of the intention from the session,

All your visualizations and your releasing,

And again,

Continuing to turn it over to your version of a higher power.

And just allowing that release to bring further peace with you throughout your day.

Three,

Start to become aware of the room around you,

The temperature on your skin,

Feeling the flow of air flowing in and out of your nose.

And just starting to take some deeper inhalations and exhalations at your own pace and time to bring life force into your body.

Two,

Start to make some tiny movements with your fingers and your toes,

Lightly touching your thumb to your fingertips or circulating your ankles,

Just listening to your body and whatever it feels called to move after the session.

Just taking everything at a gentle and slow pace.

And one,

It's been my honor guiding you along this inner sunrise yoga nidra.

I'm wishing you a beautiful day filled with peace and serenity that you've cultivated this morning.

Just take the time now to move slowly out of this practice and gently infuse yourself into the day ahead.

Namaste.