Yoga Nidra for Morning Energy Today's Yoga Nidra invites you to begin your day with meditation and aims to help you nurture peace,
Tranquility and stillness.
So welcome,
My name is Ilsa.
I will be your Yoga Nidra guide and this is your safe haven of peace and tranquility.
Now let's begin.
Take a few moments to arrive in a comfortable lying down position.
Beginning this Yoga Nidra for morning energy in a comfortable lying down position.
Letting your eyes close or your eye gaze to become soft.
Adjusting your body so that you feel completely supported for going into a deep state of rest.
Beginning this Yoga Nidra in a place that is safe for you to enter a deep state of rest and self inquiry.
If you could be 5 or 10 percent more comfortable,
Make any adjustments to bring ease and well-being throughout your body and mind.
During your Yoga Nidra practice,
Welcome every experience as a messenger.
I am your guide on this journey and you are your own best teacher.
Bring attention to your senses,
Allowing each perception to come to you.
Sensations where your body touches the surface underneath you.
The earth rising to meet your body,
Supported by the ground beneath you.
And recall your intention,
Your sankalpa.
You might arrive on a phrase uttered in the positive and present tense,
Or you might work with the sankalpa I offer you.
I live in alignment with the rhythms of nature.
I live in alignment with the rhythms of nature.
Repeating your sankalpa three times,
Silently in your mind.
Fully welcoming and affirming your intention with your entire body and mind.
As you feel the ground beneath you,
Bring attention to your jaw,
Teeth,
Gums,
Mouth,
Tongue.
Welcome sensations throughout the mouth without trying to relax or change anything.
From inside the mouth,
Follow sensation into the inner canals of your left ear,
Inside the right ear.
Sensation of both ears at the same time.
Sense the cheeks,
Nose.
Sensation of the left eye,
Right eye.
Both eyes at the same time.
The eyes as a unified field of radiant sensation.
Welcome sensation in the forehead,
Scalp,
Head,
Back of the head,
Neck.
Welcome sensation in the left shoulder,
Left upper arm and elbow,
Forearm and wrist,
Hand and fingers.
The entire left hand,
Arm and shoulder as sensation.
Right shoulder,
Right upper arm and elbow,
Forearm and wrist,
Hand and fingers.
The entire right hand,
Arm and shoulder as sensation.
Welcome sensation in the right arm,
Left arm and shoulder.
Sense both hands,
Arms and shoulders at the same time.
Completely absorbed in and as radiant sensation.
Bring attention into the upper torso,
Front and back,
Mid-torso,
Front and back,
Lower torso,
Front and back,
The entire torso,
Front and back.
A field of radiant sensation.
Bring attention into the pelvis and sacrum,
Left hip and thigh,
Knee,
Foreleg and calf,
Ankle,
Heel,
Foot and toes.
The entire left foot,
Leg and hip as radiant sensation.
Right hip and thigh,
Knee,
Foreleg and calf,
Ankle,
Heel,
Foot and toes.
The entire right leg as sensation.
Both legs at the same time as radiant sensation.
The entire body as a field of radiant sensation.
Bring attention to the forehead,
The touch of air on the forehead and sensations of coolness.
Sensations of coolness on the forehead and the entire body at rest and at ease.
Sense the natural weight of the left arm,
The natural weight of the right arm,
The natural weight of both arms,
Heavy and at ease.
Fully supported by the surfaces they are resting on.
And the body at rest and at ease.
Sense the left hand and fingers,
Warm and at ease.
Right hand and fingers,
Warm and at ease.
Sense the natural weight of the left leg,
The natural weight of the right leg,
Both legs heavy,
Fully supported by the surface they are resting on.
The entire body at rest and at ease.
Sense the abdomen,
The gentle rise and release of the abdomen as breath comes in and goes out.
Heartbeat calm and regular.
The entire body at rest and at ease.
Welcoming all the various sensations that are present throughout the body.
Throughout the body.
Sensing and welcoming.
Without thinking.
Body at rest and at ease.
Welcoming every experience that is present.
And while sensing the abdomen rising and releasing as breath naturally flows in and out,
The entire body at rest and at ease.
Begin counting from 1 to 7 like this.
1 inhaling abdomen rising and expanding.
1 exhaling abdomen releasing and relaxing.
2 inhaling abdomen rising and expanding.
2 exhaling abdomen releasing and relaxing.
Continue counting with your body's own natural breathing rhythm.
Alert.
Attentive.
Completely absorbed in counting from 1 to 7 as the body breathes itself.
If you lose count,
Beginning again at 1.
1 counting body breathing itself.
Abdomen expanding and relaxing.
Alert.
Attentive.
Counting as the body breathes itself.
When it feels right,
Allow the counting to fall away.
Remain attentive to flows of sensation and energy throughout the body.
Alert.
Attentive.
The body a field of radiance.
Welcome every experience that is now present.
Feeling secure and at ease.
Staying with the flows of energy and sensation that are present.
Body breathing itself.
Not analysing,
Simply welcoming sensation.
Note how all of these sensations as well as passing thoughts,
Emotions and images,
Notice how they are all constantly changing,
Coming and going.
The entire body a constantly changing field of rippling,
Flowing,
Radiating sensation.
Sense all that you are now aware.
Sensing yourself as spacious,
Unchanging awareness in which all of the changing sensations are arising and unfolding.
And everything to be just as it is,
Without trying to understand or change anything.
Take a moment to reflect back on the journey you have just taken.
Be aware of your intention,
Your sankalpa once more.
Repeating it three times silently in your mind.
Take your time now to transition into your waking life.
Sense the room around you.
Feel your body on the earth.
Begin to open and close your eyes several times.
Returning to your eyes open state of waking consciousness.
Alert.
Awake.
And take a moment to be intentional about transitioning from this part of your day and into the rest of your day.
Perhaps affirming why you chose to practice this yoga nidra.
Begin to move your body.
Knowing that you might be more sensitive to light,
To sound in the hours following this yoga nidra.
And offering you the invitation to invite in gratitude for taking this time for yourself.
