16-minute Yoga Nidra Good Morning Meditation

Start your day with peace and joy in your heart, setting your heartfelt intention to create a wonderful day. Release any tension and anxiety from the body and mind. Enjoy the bird songs live in the background.

Transcript

Good morning. This is the larat heartful way. Recording this. Good morning Yoga Nidra. In Finland. In nature. With the songs of the birds greeting us this morning. Arrange yourself comfortably. In your bed. And take a deep breath in through the nose. Sighing it out gently through the mouth. And one more time in through the nose. Out through the mouth Let your body melt down. Onto the support of your cozy mattress. Tuning in to your body. Adjusting your position to be even more comfortable. Let your body relax completely. Allowing the eyes to remain closed. Softening the eyelids. Cheeks. Lips. The tongue inside the mouth is resting. Notice sensations in the mouth. Follow the sensations toward the inner ears. And the outer ears. Feeling each ear. Sensing the temples. The forehead. The whole face now. And the whole head. Sensing the throat. Shoulders. Upper arms. Elbows. Forearms. Rest. Hands. All 10 fingers. And fingertips. Sensing both hands. Arms and shoulders. Sensing. The whole chest. Notice the chest rising and falling gently with your breath. Sensing your upper belly. And the diaphragm. And the movement. Off the diaphragm. With the breath. Feeling the lower belly now. Notice the gentle expansion of the belly as you inhale. And it's softening. Off the belly as you exhale. Feel the whole belly relaxing. Sense the pelvic bowl. Both hips. Thighs. Knees. Lower legs. Ankles. All 10 toes. And toe tips. Both feet. Legs and hips. The whole trunk of the body. The front. And the bath. The whole spine. Shoulder blades. Back of the neck. Back of the head. Crown of the head. The whole head. Both arms. Both legs. The whole body. The whole body as sensation. Feel the different sensations. Shifting and changing. Coming and going. Throughout the whole body. Become aware of the sensation of breath. Listening. To your natural breath. Tuning in to the flow of your breath. Feel your belly and chest gently expanding with each inhale. Feel your chest and your belly softening with each exhale. Inhaling joy and peace. Exhaling tension. And anxiety. Let your heart fill with peace and joy. Feeling your heart space. In the center of your chest. Gently expanding as you inhale. And softening as you exhale. Tuning into the peace and joy that lives inside your heart. Allow this peace and this joy to flow to the surface with each breath. Allow it to spread. Into your entire body. And mine. Feel as though you're now breathing in and out through the heart center. Let your joy and peace expand with each inhale. Let your heart soften and release tension and anxiety with each exhale. Tuning in to your heartfelt desire. Intention. Sankalpa. What is your heart's deepest desire this morning? And Coutu stated as an affirmation in the present tense. Such as, I am peaceful. And joyful. And then state your intention to yourself silently. Three times. If nothing in particular surfaces. You can use the intention of. I am peaceful. And I am joyful. Imagine that you are planting your sankalpa like a seed into the fertile soil of your heart space. Nurturing it with the flow of your breath. Releasing your intention from your Awareness. Know that it has been heard. And is going to blossom into a beautiful experience for you today. Allow yourself to bask. In the glow. Of your heart energy. Of your own love. You might imagine a golden light inside your heart. Its rays expanding. Shining out from your heart. Feeling your body and aura. And shining. Into your day. Making this day. A beautiful peaceful. And joyful day. Filled with wonderful experiences. Filled. With all that your heart desires. You may rest here longer. If you wish. Or if you are ready to begin your day. Allow your awareness to surface. Creating little movements in to the fingers and toes. Stretching out the body in any way that feels good and when you feel ready to do so, And not a moment sooner. Allow your eyes to flutter open. Have a beautiful day. Namaste.