Hello and good morning.
Welcome to this special morning yoga nidra practice.
My name is Kumari and I'll be your guide.
While yoga nidra is often associated with sleep and deep relaxation,
It can also be a powerful way to begin the day.
By resting deeply while remaining aware.
You create space to settle the nervous system,
Balance your energy,
And reconnect with yourself before the demands of the day begin.
Rather than moving directly into activity,
This practice offers an opportunity to pause,
To listen inward and establish a steady foundation for the hours ahead.
As the body relaxes and the mind becomes clear,
Energy can flow more freely,
Allowing you to meet your day with greater ease,
Presence,
And intention.
At the end of the practice,
I'll gently guide you back into wakeful awareness.
And I hope that you'll carry with you a sense of peace,
Clarity,
And quiet vitality that can support you throughout your day.
You may still be in your bed.
Or maybe you're now sitting somewhere comfortable,
Enjoying the morning light.
Whatever position you choose is perfect.
Just make sure you're feeling really comfortable.
So do close down your eyes now.
And start to take in your surroundings through your closed eyes.
Imagining the space you're in.
Feeling whatever you are resting upon.
Letting your body be home.
So there's a sense of complete relaxation.
Making any other little adjustments that would help you feel even 2% more comfortable and able to relax.
Notice that you hear any sounds in your space.
Hearing the music of this recording.
Now allow my voice to guide you into a breathing practice.
This is a simple breathing practice where we'll breathe in for three,
Hold the breath for four,
And then exhale the breath through pursed lips for the count of five.
We'll take three rounds.
Ready?
Inhale,
One,
Two,
Three.
3,
Hold,
1,
2,
3,
4,
Exhale,
1,
2,
3,
4,
5.
Again.
Inhale,
1,
2,
3.
Hold,
1,
2,
3,
4.
Exhale,
1,
2,
3,
4,
5.
One more round.
Breathe in 1,
2,
3.
Hold 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5.
Feeling present in your body.
In your breath.
Just basking in this stillness.
This stillness before the activities of your day begin.
The body and mind open and receptive to clarity.
Peace.
And energy.
In this Yoga Nidra,
I'm going to offer you some affirmations for your day.
Repeat these statements in your mind after me.
I meet this day with clarity,
Confidence,
And trust.
I meet this day with clarity,
Confidence,
And trust.
I am supported by life and I move forward with ease.
I am supported by life and I move forward with ease.
My energy is balanced,
My mind is clear,
And my heart is open.
My energy is balanced.
My mind is clear.
And my heart is open.
I welcome today's opportunities with presence.
And gratitude.
I welcome today's opportunities with presence and gratitude.
Peace moves with me wherever this day unfolds.
Peace moves with me wherever this day unfolds.
Peace moves with me wherever this day unfolds.
When we speak these powerful affirmations to ourselves in this quiet meditative state,
There is power.
We are speaking to the subconscious.
And now we'll move into the body scan.
Follow my voice as I guide you around the body.
Allow your attention to rest on each area that I mention.
Beginning at the top of the head.
The center of the forehead.
The right eye.
Left eye.
Both eyes together.
The right ear.
Left ear.
No.
Right cheek.
Left chi.
The inside of the mouth.
Sensing now the whole head.
The base of the neck.
Right collarbone.
Shoulder.
Elbow.
Riff.
Thumb,
Index finger,
Middle finger,
Ring finger,
And pinky.
And now the palm of the hand.
Sensing the whole right hand.
And now the whole right arm.
Left collarbone.
Shoulder.
Elbow.
Rare?
Thumb.
Index finger.
Middle finger.
Ring finger.
And pinky.
The palm of the hand.
The entire left hand.
In the whole left arm.
The center of the chest.
Navel.
Right here Me.
Ankle.
Big toe,
Second toe,
Third,
Fourth,
And fifth.
The sole of the right foot.
Sensing the whole right foot.
And light.
Left hip.
Me.
Ankle.
Big toe.
Second toe.
Third,
4 sole of the left foot.
And seeing now the entire left foot.
And leg.
The whole body.
Sensing the whole body.
The whole body,
One radiance.
Vessel.
Of life force energy.
The whole body.
Glowing.
With an inner radiance.
Come back to the sense of the breath inside this body.
Begin to imagine your breath as a wave.
Moving up and down the body.
Breathing in through the nose to the crown of the head.
And exhaling from the crown of the head down the body to the feet.
And then back up again.
Back down again.
Sense,
Feel,
Or imagine your breath as a wave of energy washing up and down the body.
Perhaps seeing this as a color or a shape.
Your breath as life force energy.
Permeating.
Every nook and cranny in your body.
Continue to see this wave of breath energy moving up and down the body.
Letting go of this breathing practice with your next exhale.
Now might you imagine?
Moving through your world.
Smiling faces.
Beauty.
Idiot.
Could you see yourself?
Receiving.
Everything you desire for this day.
Resting back here in the knowing.
That the universe is conspiring.
For you to have alignment.
With all that you desire.
Resting back.
In this unique clarity.
And this body deeply relax.
Filled with positive energy.
Rest and breathe here now.
Until you hear my voice again.
Taking in one more affirmation deep into the subconscious.
I trust the wisdom within me and the unfolding of this day.
I trust the wisdom within me and the unfolding of this day.
Now coming back to you your breathing.
Take two sips of breath through your nose like this.
And long,
Slow exhale.
Again.
Beginning to move around your fingers and your toes.
Moving and stretching.
As you return to wakeful awareness.
Notice that you do not need to leave this sense of peace behind.
The calm you've cultivated will travel with you.
The clarity you've touched can guide your choices.
And the energy you've awakened can support your actions.
May you move into your day feeling balanced and refreshed.
Grounded,
Yet open,
Relaxed.
Yet energized.
Trusting yourself.
Trusting life.
And meeting this day one mindful moment at a time.
You've got this.
Now go on and have an amazing day.
Wishing you all the very best.
Namaste.
