Empower Your Morning: Intention Setting Meditation

Start your day empowered by setting an intention this morning - all from the comfort of your bed! Lying down in this guided yoga Nidra, we start with some gentle stretching to awaken the body, then we feel into your intention for the day. Use this as your guide to supercharge your mornings!

This non-sleep deep rest guided meditation will help you set the tone for the rest of your day.

Transcript

Good morning.

Let's welcome this beautiful day together,

Wherever you might be lying down from.

And let's give ourselves a nice big stretch.

On the next inhale,

Raise the arms up overhead,

Interlace the fingers and press the palms away from you.

As you exhale,

Continue to press the palms away from you,

Point the toes in the opposite direction and feel that nice long elongation in opposite directions.

Nice big inhale,

And as you exhale,

Draw the knees into your chest,

Wrap your arms around your shins and give yourself a nice big squeeze.

Squeeze,

Squeeze,

Squeeze,

Squeeze,

Squeeze,

And release.

Now lay down here,

Get comfy and feel into the resonance.

Those last couple of stretches are awakening inside of you.

Feel the blood coursing through your veins,

Feel the heart pumping,

All this beautiful life force flowing through you.

Now start to notice what else might be present in this very moment.

Noticing the physical sensations,

Perhaps a lingering thought,

Or maybe a feeling state,

Or a particular emotion that might be present right now.

Whatever you might be feeling into,

Allowing it to be.

No need to fix,

Change,

Or judge.

Just simply welcoming all of these changing sensations,

Thoughts,

Or emotions exactly as they are.

Now as we start to turn our attention to the day ahead of us,

Let's take a few moments to feel into whether we have an intention for today.

Perhaps you might have a busy day ahead of you.

You might simply like your intention for today to stay focused,

To stay calm and present,

Or perhaps you might have some other intention for today.

Give yourself the next few moments to set your intention for today.

Then notice if this intention for today also might support a deeper heartfelt desire that you might have for this life.

For example,

If your intention for today was to stay focused,

Present and calm,

Perhaps noticing if beneath that your heartfelt desire is to stay present and open to all the experiences in this life.

So take a few moments and feel into this deepest heartfelt longing.

If nothing arises,

Simply staying curious to what this might be.

Now taking a deep inhale and deep exhale.

Once again,

Deep inhale,

Deep exhale.

As you continue with the deep breaths,

Notice what might be arising.

Notice if there is a sense of well-being and a deeper sense of being that might also be present in this moment.

Through all of these changing sensations,

Noticing that there is a part of you that's also always unchanging and always present.

This deep well of peace and well-being.

At any point today,

Know that you can always bring yourself back here to this deep sense of peace and well-being from within you.

Now bringing attention to your mouth and the sensations on the lips.

Noticing the sensations from the lips moving into the mouth through the insides of the cheeks.

Noticing sensations through the jaw.

Noticing if there is a relaxation present or perhaps a tightness and a clenching.

There's no need to fix or change whatever is present.

Simply staying with the sensations and noticing what's here.

From your jaw,

Traveling sensation up through the ears from the outside of the ears.

Traveling sensations from the ears through the temples.

Traveling sensation from the temples all the way up through the forehead,

All the way through that point between the eyebrows.

Noticing any tension,

Perhaps relaxation that might be present.

Noticing what else might be present.

Is there a sense of contraction or expansion?

Then traveling the sensation all the way down the nose to the tip of the nose.

Now feeling sensation traveling from the tip of the nose,

Spreading out all the way across the face,

Your whole face,

Face lighting up with sensation.

Then bringing attention to the crown of the head,

Sensing and feeling what's present at the crown of the head.

And then traveling sensation down the back of the head,

All the way down through the back of the neck.

Noticing the tension or relaxation that might be present.

Once again,

There's no need to fix or change anything.

Simply notice the sensations that are present.

As you feel into these sensations,

Notice if they might shift and move as you stay with these sensations.

Now traveling sensations from the back of the neck all the way across the tops of both shoulders,

Down the arms,

Elbows,

Across the forearms into the wrists,

Traveling sensation through both palms of the hands and into all 10 fingers,

Your hands front and back lighting up with sensation.

Now traveling sensation back up through the wrists,

Elbows,

Tops of the shoulders,

Traveling sensation across the tops of the shoulders to the base of the throat.

Now sensing and feeling down through the chest,

Front and back,

Through the rib cage,

Front and back.

Noticing once again if there's tension or relaxation.

Noticing any differences between the front of the body and the back of the body in the rib cage.

Perhaps any differences between the left side or the right side.

Once again,

No need to fix,

No need to change.

Simply staying present with these sensations and then traveling sensations down into the belly,

Down into the pelvis,

Feeling the front and the back of the pelvis as vibrant sensation.

Now traveling sensation from the tops of the hips all the way down both thighs,

Both knees,

Down into the ankles,

Down from the soles of the feet all the way to the balls of the feet and all 10 toes.

Both feet lighting up a sensation front and back.

Noticing the sensations of if there's any tightness or relaxation,

If there's a warmth or a cool that's also present.

Now traveling the sensation from your feet all the way back up through the legs to the hips,

All the way through the body,

Up through the torso,

Into the base of the throat,

All the way through the crown of your head.

The whole body lighting up as a vibrant sensation.

Noticing sensation from within the body,

Noticing if this sensation has a boundary to the edges of the body,

Noticing sensations moving through the boundary of the body,

Noticing the quality of these sensations.

If there's an openness and expansion,

Notice if there might be any tension or niggly bits or perhaps a mix of different sensations at the same time.

Notice how you hold all of this within you.

If it's helpful at any point,

You can bring yourself back to this place of peace and well-being within you.

Now deepening into the breath.

One more time,

Deep inhale,

Deep exhale.

Deep exhale.

Two more times,

Deep inhale,

Deep exhale.

One more time,

Deep inhale,

Deep exhale.

Now let go of all control of the breath and simply notice and watch what is arising.

The physical sensations,

If there's thoughts,

Images,

Beliefs or emotions that might be present.

But noticing through all of these changing sensations,

Thoughts,

Emotions,

Notice the ever-unchanging part of you that is also here,

That is always here.

If it's helpful,

Weaving in the sensations of peace and well-being from within you,

Knowing this place is always here for you to come home to.

Touching back into the intention you set for today,

Recalling it and embodying it with your whole being.

How might your intention show up as sensation within the body if it were true?

How would you feel now stepping into that sensation and those feelings of your intention for today and embodying it with your whole being?

Touching back into if this intention embodied within you also supports your deepest heartfelt desire and longing for this life.

All of this occurring within a deeper,

Unchanging awareness,

This presence that is always holding you here.

May you keep coming home to this intention through today and through the rest of your days and may this intention continue to support and nourish you.

May this intention continue to support and nourish your heartfelt desire.

This Yoga Nidra is now complete.

May you have a beautiful rest of your day.

Reviews

Beautiful and restful meditation to start the day. Thanks so much! 😌🤙🏽

Loved every bit of this, the stretching, the guidance, the voice, the speed. Thank you! ♡

What a wonderful morning meditation, thank you so much! I found this to be refreshing and grounding, just what I needed this morning 🩷🙏🏻🩷

Thank u for this fabulous meditation 🙏
Made my day start off perfectly 🙏
Blessings of gratitude 🙏

Great voice, and I love it to have NO background music, your voice is carrying and caring better than anything else and you guide with the perfect timing and rhythm. Great track. Thanks a lot.