From Groggy To Grounded: Yoga Nidra For Waking Up

This short Yoga Nidra practice is designed to gently guide you from morning grogginess into a state of clarity and balance. Through mindful breathwork, body awareness, and guided relaxation, you'll shake off lingering fatigue and ease into your day with a sense of steadiness. Rather than jolting awake, this practice allows you to transition smoothly from rest to wakefulness, helping you feel more grounded and present.

By the end, you'll feel refreshed, centered, and ready to move forward with calm energy.

Transcript

Hello,

This is Jax and welcome to your yoga nidra morning nap.

If you've just woken up,

This yoga nidra was made for someone who just woke up,

Is still feeling a little bit tired and you want to get a little bit more rest before you start your day.

This practice is here for you to feel rested and refreshed.

So just allow yourself to find an even more comfortable resting position than you're already in.

And maybe you squeeze the shoulder blades a couple times together to release any tension.

And just allow your arms to soften at your sides.

Maybe you need some support,

A pillow under your knees,

A blanket over the body,

Something to cover the eyes.

And just start by taking a deep breath in through your nose.

And sigh it out through your mouth.

Again,

A deep inhale and just release it with a sigh.

And then on this next inhale,

Breathe in.

And on your exhale,

Just let everything go.

Feel the weight of your body sinking into the surface beneath you.

And just start by taking a couple of nice deep breaths here.

Soften your jaw.

Create space between your teeth.

Relax the tongue from the roof of the mouth.

Soften the eyelids.

And there's nothing to do here.

There's nowhere to be.

This is your time to rest.

Now let's gently guide the breath into a steady rhythm.

We're going to inhale for four,

Hold for four.

And then we're going to exhale slowly out the mouth with a shh.

Noise.

I like to think it sounds like an ocean wave.

You maybe think it sounds like a librarian shushing you.

Choose whatever one resonates.

I like an ocean wave myself.

Take an exhale out the nose to prepare.

Inhale for one,

Two,

Three,

Four.

Hold the breath.

One,

Two,

Three,

Four.

Exhale six,

Five,

Four,

Three,

Two,

One.

Take a deep breath in.

And on the exhale,

Just feel your body melting into stillness.

Return to a natural cadence of breath.

It's almost like it's a.

.

.

And just observe.

Notice how the breath moves like the tide,

Gently flowing in and softly rolling out.

And we'll take a moment to set an intention for this yoga nidra.

Something simple and supportive.

Maybe it's,

I allow myself to rest and wake up feeling renewed.

I allow myself to rest and wake up feeling renewed.

Or maybe your intention is,

I am replenished and refreshed.

I am replenished and refreshed.

Whatever that intention is,

Silently repeat your intention three times.

Just allowing it to settle in your heart.

And now we're just going to go into the body scan.

And in this body scan,

Once again,

There's nothing you need to do.

Just listen.

Listen to the sound of my voice as we bring your awareness to different parts of your body.

Just notice without changing anything.

Let's start to tune into the right side of the body.

Become aware of your right thumb,

Pointer finger.

Middle finger,

Ring finger,

Pinky finger.

The palm of your right hand.

The back of your hand.

The right wrist.

Forearm.

Upper arm.

Shoulder.

Feel your awareness migrating to your right collarbone.

Right side of your chest.

Right ribs.

Waist.

Hip.

Knee.

Shin.

The right ankle.

Heel.

Start to notice the top of your right foot.

The sole of your foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

And pinky toe.

And just feel the right side of the body alive,

Aware,

Observe.

And then like the ocean waves shifting,

Shift your awareness to your left thumb,

Pointer finger,

Middle finger,

Ring finger,

And pinky finger.

Sense the palm of your left hand.

The left wrist.

Upper arm.

The right wrist.

Start to sense your left collarbone.

Left side of the chest.

Ribs.

Waist.

Hip.

Feel and sense your left thigh.

Knee.

Shin.

Cap.

Ankle.

Heel.

Attention migrating to the top of your left foot.

The sole of your foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

And just start to sense the whole left side of the body.

Trillions of sounds alive and aware.

And now start to tune into the back of the body.

The lower back.

Mid back.

Upper back.

Shoulders.

The back of the neck.

Back of the head.

The crown of the head.

And then almost like a river flowing down from the crown of the head,

Start to notice the forehead.

The left temple.

The right temple.

The left eyebrow.

The right eyebrow.

The spaces between the eyebrows.

Awareness at the left eye.

Right eye.

The left cheek.

The right cheek.

The left ear.

The right ear.

Awareness traveling to the tip of the nose.

The left nostril.

The right nostril.

Upper lip.

Lower lip.

The spaces in between the lips.

The jaw.

The chin.

The throat.

The left side of the neck.

The right side of the neck.

Start to sense the whole body.

The whole body at once.

The whole body at once,

Resting deeply.

And then once again just start to return to your breath.

No need to change the breath.

Just noticing the inhale.

And observing the exhale.

And on your next inhale,

Could you imagine that your breath is like the ocean wave.

As you inhale,

The tide goes out.

And as you exhale,

The tide comes in.

So it becomes this long breath.

Inhaling for a count of four.

And exhaling for a count of six.

Slow breath.

Easy breath.

And we're going to move on to a visualization.

In your mind's eye,

I want you to imagine yourself lying on a peaceful beach at sunrise.

The golden sun is shining.

The golden sun rises over the horizon,

Painting the sky with soft hues of pink and orange.

The gentle sound of waves lapping at the shore soothes your mind.

The air is fresh,

Salty,

And crisp,

Filling your lungs with energy.

And with every inhale,

You breathe in the life-giving energy of the ocean.

Cool,

Refreshing,

Awakening your senses.

And with every exhale,

You just release all fatigue,

All tension,

Letting the waves carry it away.

You just feel the warm sand beneath your fingertips.

The rhythm of the waves mirror the rhythm of your breath.

You watch the waves roll in,

Pause,

And retreat,

Just like your breath.

You listen to the sounds of the sea,

Feeling nourished,

Replenished,

And whole.

Here,

In this moment,

You are exactly where you need to be.

You can let that visualization start to fade and slowly bring your awareness back to your body,

Feeling the edges of your body,

The volume and the density of your bones and your muscles.

Feel the gentle movement of your breath.

Wiggle your fingers and your toes,

Awakening slowly.

And just coming back to our affirmation before you continue on the rest of your day.

That affirmation is,

I am rested,

I am refreshed,

I am ready for my day.

Whenever you feel ready,

Gently start to open your eyes and continue on with the rest of your day.

I hope it is filled with ease and joy,

And I also hope to see you again soon.

This is Jax,

And I'll see you soon.

Reviews

Wow...great body scan, great everything

I love this meditation! Thank you so much

Thank you, this yoga nidra practice was exactly what I’ve been searching for to help me start the day with a fresh and peaceful mind. The ocean, waves and beach visualisation was perfect for me - the ocean has been calling me 🙏🏼🩵

Thank you — this is exactly what my mind and body needed! I’ve saved this to my Rise & Shine playlist and will return to replay on those groggy mornings when I wake in a fog. May you be richly blessed! 🌅🤩

🙏✨🙏

Ready to start my day 🌞🙏

I really enjoyed this simple early morning
Yoga nidra session. Your calming, genitle voice Jacks was perfect 😊 thank you 🙏.x

✨💗🙏💗✨ Absolutely wonderful, thank you ✨💗🙏💗✨

Lovely! Thank you 🙏

Awake and alive!

Jacks, this was lovely.❤️ I will be adding this to my morning routine. Thank you so much!🙏🏾🙏🏾🙏🏾

Very soorhing!

Exactly what I needed this morning. Thank you, Jacks!

I hope you don't mind. I did this yoga nidra in the afternoon and I feel very rested and energized. This was just what I needed Jacks. Thank you my friend!

Exactly what I needed!
Thank you for a slow awakening as I often wake up hurriedly and groggy.
Hoping for a day full of ease and joy and to everyone xx

Awesome, just what I needed this morning!🤩🙏

Fabulous 🙏

Thanks 🙏 for sharing ❤️

All good, Jacks.