Good morning and welcome to this practice of yoga nidra.
This practice is designed to help you source your own power and love and the goodness that is already inside of you,
To help you live today and every day from that place of your best self.
This yoga nidra practice to put you into a really wonderful space in order to set the conditions for having an excellent day.
Let's start by making ourselves comfortable.
Lay down on your mat in a shavasana pose.
The whole body is centered,
Legs slightly apart,
Hands away from the body,
Palms facing the sky.
Gently close your eyes and relax,
Tuning into the practice.
Take a deep breath in and out,
Feeling how you're sinking into relaxation even more.
And another deep breath in and out.
I invite you to begin entering into a space of relaxed alertness where for the next several minutes you can simply be relaxed and alert.
Also for the duration of this practice please allow things to just be.
Nothing is good or bad.
Allow everything you are aware of.
All just be information.
Through your own cultivation of awareness in your yoga nidra practice you will find your own superpower of clarity,
Energy,
Positivity,
Productivity,
Creativity and you will uncover an endless love that exists within you.
Your own essence of love will be the lift that allows you to do your best work by being your best self in this incredible world that is being offered to you for your pure delight.
Through your yoga nidra practice today your eyes will be open to the magnificent and beautiful world all around you and you will find yourself coming alive and being your best self within it.
As we get started I invite you to create a sankalpa,
A positive statement of truth that you will repeat in your mind as the seed of intention about something you'd like to see manifest in your day today.
Allow the statement to reflect three things.
Allow it to be positive,
Reflect what is now and to be specific.
State this intention as where you are in relationship to where you'd like to be or what you'd like to see today.
Be both optimistic and realistic.
Try a phrase like I am on the road to and fill the blank or I have everything inside of me for or the universe wants to bless me always.
Create your sankalpa now and repeat it mentally three times.
Now through your yoga nidra practice you are going to access an awareness that will help you unfold to what is already inside of you.
We do our best work when we can be relaxed and aware so do whatever you need to do to become even more relaxed in this moment.
I invite you to simply notice whatever is around you and remember that nothing is good or bad.
Just begin to be merely curious about the sounds you can hear in this moment including the sound of my voice.
Now even though your eyes are closed start to notice what you can see.
Notice the color shapes and textures behind your eyelids or perhaps the quality of light in the room.
Notice the smells that you are aware of in this moment.
Do you taste anything on your tongue?
Tune into the sensation of your body in this moment.
Pressure,
Lightness,
Temperature and merely take everything in as information.
Simply be curious about it.
Nothing is neither good nor bad.
Be interested in whatever is presenting itself to your awareness.
Now do the same thing with any emotions or thoughts you may be experiencing in this moment.
Try not to label anything as good or bad or right or wrong.
Again it's all just information.
Your only job is to welcome that information.
Recognize it for what it is.
If it's a sound,
Recognize it as a sound.
If it's a sensation,
Recognize it as such or an emotion and just be the witness of it.
For the next couple moments your job is only to be the witness.
So right now I invite you to feel into the sensation of your body and simply witness it as a physical sensation.
Start with the sensation of your mouth,
The sensation of your eyes,
Your ears and your nose.
And imagine that as you're going through those parts they sort of wake up or come alive in a full awareness of those things.
Your mouth,
Your eyes,
Your ears and your nose all open up to themselves in full awareness.
Feel the crown of your head,
Feel your entire face,
A kind of a soft relaxed alertness.
And then imagine you could just turn on your brain to the setting where it can be sharp and active.
In this moment you can enjoy being both relaxed and at ease while also enjoying being alert.
You're both relaxed and alert.
Again just turn on your brain like flipping a switch and switch it to the setting of being both relaxed and alert.
In this mode you may enjoy great clarity,
Learning,
Productivity,
Insight and creativity.
Open to the possibility of having a wonderful day as if it were merely your choice about how your day is going to unfold.
Now relax deeper by starting with the sensation of your entire face.
Relax your entire face.
Let your entire head relax,
Simply welcoming the sensation of head,
Recognizing it as a sensation and merely being the witness to the sensation of head.
Now feel the sensation of the neck and throat,
The sensation of shoulders and collarbones.
Be aware of sensation as you trace the sensation of your left arm from shoulder down your upper arm to elbow.
From elbow down your lower arm to wrist and feel into the sensation of your left hand including your thumb,
Your index finger,
Middle finger,
Forefinger,
Little finger and the palm of the hand.
Just be aware of the sensation of the left hand.
Now feel the sensation of your right arm starting with your shoulder then moving down to upper arm to your elbow and lower arm to the wrist to right hand.
You are simply aware of the arm as a sensation in your right tongue,
Index finger,
Middle finger,
Forefinger,
Little finger,
Right palm.
Allow your entire right arm to come alive now,
Feeling your right arm as vital and alive.
You just flip the switch,
Barely make the decision and your right arm is awake and ready to have an amazing day.
Now lift,
Feel into your left arm from shoulder to fingertips like you just decided to turn your left arm on and suddenly your entire left arm is vital and alive and ready for an incredible day.
Now go back to feeling right arm again then feel into your left arm again and feel both arms,
Feel both arms simultaneously merely as sensation.
You are welcoming the sensation,
Recognizing the sensation and witnessing the sensation of arms,
Not as two things but as one thing.
You are feeling both arms simultaneously.
While sensations may change,
That changing sensations reveal an unchanging awareness.
The unchanging awareness which is experiencing itself in this moment as the sensation of arms.
The awareness experiencing itself in this moment as the sound of my voice and anything else you happen to be aware of in this moment.
Feel yourself now as sensation,
As you feel into your chest.
Feel your heart beat,
Feel your heart come alive,
Ready for an incredible day,
Open and receptive.
Feel your belly ready to give yourself nourishment and power.
Feel your back and be aware of its stability,
Its strength,
Its support.
Feel the sensation of your pelvis,
The groundness of it.
Remember a place of belonging for you and allow your attention to rest on a feeling like you belong.
From this place send your attention down through your legs,
Into your knees,
From knees down to lower legs and ankles,
Into your feet and finally feel the support of your feet.
Simply welcome feet as sensation,
Recognizing sensation of feet and being the witness to the sensation of feet.
Now feel the sensation of your entire body,
Head to toe and invite your entire body to quicken with vitality and aliveness,
Ready to be its complete self.
Throughout the day,
Whether you are working or resting or playing,
Your whole body becomes alive and aware and ready to live.
The process of growing is happening within you,
The process of healing is happening within you,
The process of enjoyment is happening at this moment.
Feel into the new cells which are being born,
The old cells which are dying and this continuous newness and vitality which presents as a constant upcycling of life that is happening within you.
This up leveling happens with every breath every second of the day.
In this moment feel your entire body as an expression of pulsing life and vital energy moving through you.
Feel this vital energy in your heart,
In your arms,
In your chest,
Your legs and your head.
Feel the groundedness and support of your legs,
Your feet and your back.
Feel the drive and power of your stomach and solar plexus.
Feel the openness and direction of a wide open heart.
Feel the clarity and vision of your head,
Alert and precise.
In this moment simply welcome,
Recognize and witness whatever you happen to be aware of most in this moment.
Now I invite you to go with me on a visual journey.
Visualize moving through every detail of your amazing day filled with clarity,
With strength and with love.
Experience this not as if you are seeing yourself on the screen but with your own senses.
What does it look like and feel like to have mental clarity?
Your mind feels quick as you think and you can decode and figure out any challenge.
Similarly you notice the beauty of the world around you,
Understanding details,
Making wonderful connections between ideas,
People and things.
Feel yourself moving through this day that expresses your body's innate strength.
For you strength could also be more than just physical,
It could be emotional,
Mental or spiritual strength.
Feel the strength in any way that you would enjoy.
Feel yourself moving through your day with love.
Feel yourself being fully in love.
Notice how it feels in your heart to be fully in love.
Perhaps remember someone or something that you love dearly and allow that emotion to light up in your heart when you allow that emotion to the surface and feel into where that emotion resonates in your body.
Visualize with your eyes what it looks like to experience a day full of love.
What it feels like in your body to experience a day full of love.
How your senses come alive.
What do you smell and taste and feel?
It can be the same cup of coffee or the same grumpy co-worker at work but when experiencing that from love it's a whole different experience.
Now in your mind I invite you to visualize what it looks like to have a great day.
What does that mean to have a great day?
What's going to happen today?
What are some of the things you have in the schedule and what does it look to have a great day?
Fill in the details and be very precise.
What does it look like to have a good day?
Hear the sounds,
Smell the scents,
Taste the flavors and vision what you would like to see today.
Is there something you would really like to see?
Maybe you need to accomplish something important today.
Maybe there is something you've been waiting for,
Something you would like to see manifest in your life.
What is something that you would like to experience today?
Now what is something beautiful or creative that you can do today?
How can you share your heart with the world today for your emotions,
Creativity or words?
Maybe you can tell someone that you appreciate or love them.
Maybe it's through your work that you can love the world.
Whether you are a home worker or work at a job,
Whatever it is that you do in the world,
Consider that it's one way that you love the world and share your heart with it.
Now only if it feels safe,
I invite you to picture something that might be a little bit difficult.
That you could possibly encounter today.
Maybe something you've been possibly been avoiding or procrastinating.
That or what's a possible challenge you may come across today.
If it doesn't feel safe to visualize this,
Find an inner sanctuary and use your senses to go there.
If it feels safe,
This slightly difficult thing could be somebody you don't quite get along with or that causes you a little bit of stress.
What's something that could possibly be difficult that you may encounter today?
I invite you to welcome that in and this moment.
If it feels safe,
Place yourself in that situation.
That difficult thing may manifest itself.
I invite you to actually welcome it in at this moment.
If it feels safe,
Don't try to push it away.
Now simply recognize that difficulty as something emotional,
Mental or as physical.
Again,
Your job isn't to judge this thing.
At this moment,
You are just witnessing it.
Like you could stop time and could merely be an observer of whatever this difficult thing,
You're simply witnessing it.
You're not trying to fix it or even do anything about it.
At this moment,
You are just accepting it,
Being aware of it,
Be aware of being the witness of it.
Now,
What is the one way of possibly responding to and not reacting to that thing?
What is a way of responding to that challenge that comes from your best self?
What is a way of responding to that difficulty in a way that sources your best,
Your most loving self,
Your most creative self?
Who is this great compassionate self,
The smartest self?
And how do you see that self responding to this challenge?
Again,
Go back to the way it feels to have a great day and remember this by recalling your senses.
How does your body feel when you have a great day?
Are you feeling vital and alive?
Are you feeling excited?
Are you feeling nourished and cared for?
Do you feel lucky or blessed?
Remember what it feels like in your body to have a great day.
Feel into your body in this moment,
What your body feels when you have a great day.
Your hands,
Your heart,
Your belly,
Your back,
Your legs,
Your face and your head.
What does your mind feel like as you are having a great day?
Now,
Repeat your sankalpa,
That positive statement of truth that you made for yourself at the beginning of our practice.
Repeat it now mentally to yourself three times.
Because of the work that you've done today through this yoga nidra practice,
You've turned on all the switches for you to have an incredible day and to move forward as your best self from that essential place of your heart.
Today you will share your heart with the world and as you move out into it,
Know this one thing which is true,
Which is that I love you and that love exists for you everywhere and that you are part of the grand source of love that is inherent in the entire universe.
As I count down from five,
That will signal the end of our yoga nidra practice.
Five,
Four,
Three,
Two,
One.
Yoga nidra is over.
Have a wonderful day.
Namaste.
You
