Welcome to this guided meditation for energizing your body,
With a focus on bringing in energy and intending for the day ahead.
Get yourself into a comfortable position,
Sitting supported or lying down.
If you think you may drift back to sleep,
Sit supported or remove your pillow or let some light into your room.
Gently close your eyes,
Notice how your body feels.
Starting with your legs,
Gently point and flex your feet and stretch your legs.
Moving to your arms,
Gently clench and open your hands,
Then stretch your arms.
Press your upper back into the bed or the support of the chair,
Then gently squeeze your shoulder blades together.
Gently move your head side to side and front to back.
Release the body into relaxation.
The purpose of this practice is to move new energy into the body,
Ready for the day ahead.
Yoga nidra practices revitalize the mind and the body,
So if you find yourself drifting a little,
This is perfectly fine,
Though have the intention to remain awake for this practice.
Bring awareness to your body,
Feel the sensation of pressure on different parts of the body.
Feel the clothes against your skin,
Feel the air on your face,
Notice if there is any scent you can smell,
Notice if there is a taste in your mouth,
Notice what you can see behind your closed eyelids.
Visualize yourself in the room in relation to the walls,
The ceiling and the furniture.
Become aware now of any sounds.
Without identifying the sounds,
Just notice sounds outside in the distance,
Notice sounds in the building,
Notice the sounds in the room that you are in.
This is the time to mentally state your result for this meditation.
The affirmation is,
I flow through my day with ease,
Aligned with my heart's desires.
With the knowing that you will do this today,
Repeat three times in your mind,
I flow through my day with ease,
Aligned with my heart's desires.
Now you will begin to energize the body through bringing awareness and focus of breath to different parts of the body.
Bring awareness to the right hand,
Thumb,
Fingers,
Palm of the hand,
Back of the hand,
Wrist.
As you inhale,
Pull energy into the right hand,
And as you exhale,
Release any stagnant energy or tension or anything you don't need.
Breathing in,
Bring in new energy,
Breathing out,
Releasing.
Now bring awareness to the left hand,
Thumb,
Fingers,
Palm of the hand,
Back of the hand,
Wrist.
As you inhale,
Pull energy into the left hand,
And as you exhale,
Release any stagnant energy or tension or anything you don't need.
Inhaling energy,
Exhaling tiredness or stagnation,
Moving awareness to the right arm,
Lower arm,
Elbow,
Upper arm,
Right shoulder,
The whole of the right arm.
On the in-breath,
Pulling in energy,
On the out-breath,
Releasing.
Inhaling,
Pulling in energy,
Exhaling,
Releasing.
Over to the left arm,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
The whole of the left arm.
On the in-breath,
Pulling in energy,
On the out-breath,
Releasing.
Inhaling,
Pulling in energy,
Exhaling,
Releasing.
Awareness of the chest,
The abdomen,
The whole of the front of the body.
Breathing in energy all through the front of the body,
Breathing out anything you don't need.
Inhaling,
Pulling in energy,
Exhaling,
Releasing.
Bring awareness now to the back of the body,
Upper back,
Middle of the back,
Lower back.
Breathing in energy all through the whole of the back.
Breathing out any tiredness,
Stiffness,
Old energy.
Inhaling,
Pulling in energy,
Exhaling,
Releasing.
Now moving to the right leg,
Hip,
Upper leg,
Knee,
Lower leg,
The whole of the right leg.
On the in-breath,
Pulling in energy,
On the out-breath,
Releasing.
Inhaling,
Pulling in energy,
Exhaling,
Releasing.
Awareness now in the left leg,
Hip,
Upper leg,
Knee,
Lower leg,
The whole of the left leg.
On the in-breath,
Pulling in energy,
On the out-breath,
Releasing.
Inhaling,
Pulling in energy,
Exhaling,
Releasing.
Moving to the right foot,
The ankle,
The top of the foot,
The sole of the foot,
The toes.
On the in-breath,
Pulling in energy to the right foot and the right ankle.
On the out-breath,
Releasing any stagnant energy.
Inhaling,
Pulling in energy,
Exhaling,
Releasing.
Moving now to the left foot,
The ankle,
Top of the foot,
Sole of the foot,
The toes.
On the in-breath,
Pulling in energy to the left foot and ankle.
On the out-breath,
Releasing any stagnant energy.
Inhaling,
Pulling in energy,
Exhaling,
Releasing.
Moving the focus now to the back of the neck,
The back of the head,
Top of the head,
The forehead,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Right temple,
Left temple,
Right ear,
Left ear,
The nose,
Upper lip,
Lower lip,
Top row of teeth,
Bottom row of teeth,
Chin,
Jaw,
Throat.
On the in-breath,
Pulling energy to the whole of the head and neck.
On the out-breath,
Releasing any stagnant energy from the head and neck.
Inhaling,
Pulling in energy,
Exhaling,
Releasing.
Becoming aware of the whole of the body,
The energy within the entire body,
The new vibrant energy moving through the whole of the body.
Now moving to visualization.
Without getting into the detail or analyzing or judging,
Imagine the main activities,
The main tasks you will experience today.
Maintaining a passive awareness without judgment,
See in your mind's eye the people you will most likely interact with today.
How would you like to feel as you move through your day?
How would you like your interactions with other people to be?
Picture your day unfolding the way you would like it to,
And attach the feelings you would like to feel as you move through the day.
Now watch your day play out as though you are watching a movie on fast forward.
Now play the movie of your day again,
This time adding in extra color if you wish,
Or more brightness perhaps.
Embellish or add to it as you wish,
To make it a little more friendly,
Joyful or loving.
Add anything you need to add now.
It is time now to recall your resolve that you made at the beginning,
I flow through my day with ease aligned with my heart's desires.
Repeat this now three times with full awareness and feeling of living your day in this way,
I flow through my day with ease aligned with my heart's desires.
Become aware of your natural breathing.
Invite your presence to return to your physical body.
Begin to feel your body,
Your arms and legs,
Fingers and toes.
Slowly breathing deep into your body.
Develop awareness of the room,
The walls,
The ceiling.
Become aware of the sounds outside the room.
And the sounds inside.
When you are ready,
Start moving or gently stretching your body.
Take your time.
When you are sure that you are wide awake,
Sit up slowly and open your eyes.
This guided morning meditation practice is now complete.
Thank you.
