Namaste.
This is Elara at Heartful Way and this is a yoga nidra to start your morning with a grateful heart and to reduce or eliminate any possible morning anxiety that you might be experiencing.
Lie comfortably on your back in your bed or if you prefer recline in a way that feels nurturing.
Have your eyes gently closed.
Feel the body supported,
Safe and steady.
Feel the breath arriving and leaving like a tide.
This morning is a gift.
This moment is a new beginning.
Invite a gentle intention for the day ahead.
An intention not of pressure but of harmony.
Repeat inwardly three times.
I welcome this day with calm and gratitude.
I welcome this day with calm and gratitude.
I welcome this day with calm and gratitude.
Now let's rotate awareness throughout the body.
Now let's rotate awareness throughout the body.
Releasing overnight tension and inviting peaceful presence.
Follow my guidance as I guide your awareness from point to point.
Starting with the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side of the chest,
Waist,
Right side of the belly,
Right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Toe,
Top of the foot,
Sole of the foot,
Right big toe,
Second toe,
Third,
Fourth,
Little toe,
The whole right foot and leg,
The right side of the torso,
Right arm and hand.
Sense the whole right side of the body together.
Now shift awareness to the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Back of the hand,
Palm of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side of the chest,
Waist,
Left side of the belly,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Top of the foot,
Sole of the foot,
Left big toe,
Second toe,
Third,
Fourth,
Fifth,
Little toe,
The whole left foot,
Leg,
The left side of the torso,
Left arm and hand,
The whole left side of the body together.
Now sense the crown of the head,
Neck,
Spine,
Buttocks,
Both hips and pelvis,
Belly,
Chest,
Heart center,
Throat,
Chin,
Jaw,
Cheeks,
Temples,
Forehead,
Eyebrows left and right,
The space between the eyebrows,
The eyes and eyelids left and right,
Both eyes together,
Nose,
The air at the nostrils,
Upper lip,
Lower lip,
Both lips together,
The tongue resting inside the mouth,
Inner ears,
Outer ears,
Left and right and both ears together and a space between the ears.
Let this space be at ease.
Sense your whole body lying here.
Awake,
Alive,
Peaceful and relaxed.
Sense your mind awake,
Alive,
Peaceful and relaxed.
Now notice your natural breath.
Not changing the breath,
Simply noticing the inhales and the exhales.
Inhaling freshness,
Exhaling release.
Inhaling calm and clarity,
Exhaling all that no longer serves you.
Let the breath remind you this moment is new,
This moment is safe.
And notice how the breath responds to this moment is new,
This moment is safe.
Stay with the gentle flow of the breath,
Body breathing itself,
No need to control the breath.
Allow the breath to just happen and let yourself relax even deeper.
Allowing the following affirmations to resonate deep within your being,
Allowing my words to be your words.
I am safe in this moment.
I begin this day with peace in my heart.
I let go of worry and invite calm.
I trust the rhythm of life.
I am strong enough to meet this day.
My breath anchors me in serenity.
I greet this day with gratitude.
I am thankful for my body,
My breath,
My life.
Every challenge is an opportunity for growth.
I choose harmony over haste.
I choose compassion over fear.
I choose gratitude over lack.
I am in balance.
I am in peace.
I am in joy.
Now,
Gently guide your awareness into the spot between the eyebrows,
The third eye in the forehead.
And picture the rising sun,
Warm and golden.
Imagine its rays gently touching your face.
Your heart.
Your whole being.
With each breath,
Whisper inwardly one thing you are grateful for today.
Let gratitude fill your body like the sunlight fills the sky.
Let each breath anchor the gratitude deeper into your heart.
Allowing the feeling of gratitude to fill your heart.
Warm and gentle like the golden sunshine.
And take this gratitude with you.
To the rest of your day.
Returning to the breath.
Your breath so steady and present.
Feel your body supported by the earth.
Ready to rise gently.
Recall your intention.
I welcome this day with calm and gratitude.
I welcome this day with calm and gratitude.
Repeating it thus three times.
And when you feel ready,
Allow your awareness to surface.
Sensing the air on your face.
Feeling your fingers and toes.
And moving your body in gentle movement or stretch in any way that feels good.
And as you slowly open your eyes,
Carry the peace with you into this day.
And carry the gratitude with you into each moment.
Thank you for practicing with me this morning.
Have a beautiful day.
Namaste
