Good morning,
Sweet friend.
I am grateful you are here.
Welcome to this refreshing morning yoga nidra,
Designed to help you rise and shine for the day ahead.
This is your time to gently awaken your body,
Mind and spirit with kindness and ease.
As a new day stretches before you,
Filled with endless possibilities,
Allow yourself to arrive here ready to meet it with an open heart,
Filled with energy and with presence.
This morning will nourish your inner light,
Releasing any remnants of heaviness and step into this day with clarity,
Vitality and purpose.
Take a deep breath.
Your fresh start begins now.
Take a moment and adjust the volume of my voice so it's perfect just for you.
Settle into a comfortable position,
Lying down.
Gently close your eyes or place an eye mask across them.
Gently allow a natural curling inward of your fingers,
Letting your legs gently separate and your toes turn outward.
Separate your teeth,
Relaxing and softening the jaw.
Allow the face to become expressionless.
Take a moment and check in with your body.
Is there anything you can do to become a little more comfortable?
Now bring your awareness to your breath,
Your precious breath of life.
Gently inhale two sips in through your nose,
Then open your mouth and sigh it out.
Let's repeat this two more times.
Take two sips in through your nose and slowly sigh it out.
Last time,
Inhale two sips in through your nose,
Open your mouth and sigh it out.
Releasing the breath and letting go.
Letting go of any tension from the body,
Allowing it to drift into the surface beneath you.
Feel the natural breath as it moves in and the air moves out of the body.
Normal breath in,
Normal breath out,
Like a wave of air entering the body.
Feel the chest rise and then feel the natural release of the air as the wave of air is released from the body on the exhale.
Normal breath in,
Normal breath out.
Now bring your attention to your heart center.
On this beautiful morning,
Listen,
Listen carefully as your heart speaks to you.
Can you hear a little whisper,
A heartfelt wish or prayer for yourself or someone dear to you?
Or perhaps it's a heartfelt intention.
Make it into a simple present tense affirmation.
Consider this a little seed to implant deep within,
Allowing your mind,
Body and spirit to nourish it.
Encouraging it to bloom as if it is true.
If you have a personal intention that you're working on,
You are welcome to use it.
Otherwise,
I invite you to use the following.
Silently whisper this heartfelt intention to yourself three times.
I am open,
Energized and aligned with the rhythm of a new day.
I am open,
Energized and aligned with the rhythm of a new day.
I am open,
Energized and aligned with the rhythm of a new day.
Now bring your awareness back to your physical body.
Feel your body resting on the surface beneath you.
Holding you.
Supporting you.
Bring your awareness to your right hand.
First finger.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Shoulder.
Side of the chest.
Sternum.
Clavicle.
Right side of the ribcage.
Right side of the abdomen.
Right hip.
Right thigh.
Right ankle.
Heel of the foot.
Arch of the foot.
Bridge of the foot.
The toes on the right foot.
Bring your awareness to your left hand.
Thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
Side of the chest.
Sternum.
Clavicle.
Left side of the ribcage.
Left side of the abdomen.
Heel of the foot.
Bridge of the foot.
Toes of the left foot.
Bring your awareness to your pelvis.
Base of the skull.
Feel the sensation in your whole body.
Notice the relaxation and notice the calmness throughout the whole body.
Now in your mind's eye.
Imagine yourself standing.
Standing barefoot on a quiet sandy beach.
Just before the sun rises.
The coolness of the morning air kisses your skin.
While the soft warm sand cradles your feet with gentle support.
You hear in the distance soothing calls of seagulls as they greet the day.
Their songs weaving with the rhythmic hush of gentle waves against the shore.
Ahead the first golden blush of sunlight peaks over the horizon.
Painting the sky in delicate shades of coral,
Lavender,
And gold.
As you watch the sun rise,
You also glimpse the last shimmer of the moon.
Gracefully sinking beyond the opposite horizon.
A quiet farewell from the night.
Feel yourself breathing in the vibrant energy of the sunrise.
And breathing out any lingering heaviness from yesterday.
With each moment,
Your heart lightens.
Your spirit lifts.
And you become one with the joyful rhythm of a brand new day.
Now bring your awareness back to the heartfelt intention we set earlier in the practice.
Know that it is true.
Believe that it's true.
Silently repeat this intention to yourself three times.
I am open,
Energized,
And aligned with the rhythm of a new day.
I am open,
Energized,
And aligned with the rhythm of a new day.
I am open,
Energized,
And aligned with the rhythm of a new day.
As you prepare to return from this nourishing inner journey,
Take a moment to honor the lightness,
Clarity,
And vitality you have awakened within yourself.
Feel gratitude for the fresh start this morning offers you.
A chance to step forward with openness,
Strength,
And joy.
Carry this brightness with you,
Knowing you are aligned with the natural rhythm of renewal and possibility.
When you're ready,
Gently begin to invite movement back into your fingers and toes.
Bring this radiant energy into your body.
And when you open your eyes,
Do so with a heart full of new beginnings.
Many blessings to you,
Sweet friend.
Until next time,
Just breathe.
