Begin by comfortably lying in Savasana pose on your back in your chosen location with all the supports.
Please close your eyes and settle into your space for stillness,
Making any adjustments you need.
This morning yoga nidra practice is for opening your mind to its intricate connections within your body,
Intentionally encouraging deep listening so that you can master healthier responses throughout your day.
Find your center.
Take a deep belly breath,
Inhaling from the tips of your toes up through your whole body to the top of your head.
And now audibly exhale through your mouth,
Releasing all expectations you may have for this morning practice.
Begin by setting a sankalpa.
You can either create your own sankalpa for today or repeat the following three times in your mind.
I honor my deepest desires to live my best life.
I honor my deepest desires to live my best life.
I honor my deepest desires to live my best life.
Now bring your awareness to the sense in the room you're in.
Sense in the whole room.
Sense nearby.
The scent within your own nostrils.
Notice any sense without analyzing them.
Simply notice.
Let's move your awareness to visualizing in your mind's eye the space you're in.
The size.
The things nearby.
Their color.
Their shapes.
Awareness of the surface you're resting on and the objects you're using as props for your comfort right now.
Visualize their size,
Color,
And shape.
Bring awareness to the texture of the props you're using.
Feel the quality of the textures against your skin.
The pressure against your body.
Feel the temperature of the air on your cheeks,
Your nose,
Your forehead.
Now become aware of any sounds in your space.
Listen for the furthest sound you can hear,
Not analyzing,
Just notice.
Listen for the closest sounds you can hear.
Hear the sound of your own breath.
Awareness of the soft sound of your body breathing.
Bring awareness now as a bright point of white light to the top of your head.
Your forehead.
Between your eyes.
Your whole face.
Your throat.
Your chest.
Noticing the beating of your heart.
As you inhale deep into your belly,
Gently pull energy into your chest and head.
And as you slowly exhale,
Release any remaining dullness or tension from your head and chest.
Focus awareness as a bright point of white light now to your right hand.
The tips of your thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Your right palm.
Back of the hand.
Whole right hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Your right front shoulder.
Now bring awareness as a bright point of white light to your left hand.
The tips of your left thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Your left palm.
Back of the hand.
Whole left hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Your left front shoulder.
As you inhale deep into your belly,
Gently pull energy into both of your hands and all the way up your arms.
And as you slowly exhale,
Release any remaining dullness or tension from your arms and hands.
Now bring awareness as a bright white light to your entire back.
Your abdomen.
Your pelvic area.
Your buttocks.
As you inhale deep into your belly,
Gently pull energy into your buttocks,
Pelvic area,
Abdomen,
To your entire back.
And as you slowly exhale,
Release any remaining dullness or tension from your entire back,
Abdomen,
Pelvic area,
And buttocks.
Let's now focus your attention as a bright point of white light on the tips of your right big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
Right ankle.
Right ankle.
Whole right thigh.
Right hip.
Bring the bright point of white light to the tips of your left big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
Left ankle.
Calf.
Knee.
Whole left thigh.
Left hip.
As you inhale deep into your belly,
Gently pull energy into both of your feet,
Through both legs,
To your hips.
And as you slowly exhale,
Release any remaining dullness or tension from your hips,
Through your legs,
To your feet.
Now take a long,
Deep inhale through your nose into your belly below your navel,
Filling your lungs.
And pull clean energy up from your feet,
Through your legs,
Into your abdomen,
To your heart center,
Your throat,
And to the top of your head.
Now audibly exhale through your mouth,
Releasing any pent-up feelings and thoughts and remaining tension.
Let it all go.
Notice the release of uncomfortable energy from your body.
Focus awareness on the feeling of vital energy remaining throughout your body.
This energy is charged with potential for greatness.
Take a moment to breathe in the morning energy with your whole body,
Soaking in its energy and beauty and potential.
Exhale and breathe out any residual discomfort that no longer needs to live in you.
Bring your awareness back to the soft sound of your body breathing.
Notice any nearby sounds.
Bring your awareness to the texture of the props against your body.
Feel the quality of the textures against your skin.
The pressure against your body.
Feel the temperature of the air on your cheeks,
Your nose,
Your forehead.
Remember the space you're in.
Visualize the things nearby,
Their color and shapes.
Visualizing the size of the space and your body within it.
Notice any taste in your mouth now.
Bitter,
Sweet,
Salty.
Awareness of any taste you are experiencing.
Notice any scent in the room around you.
The scent within your own nostrils.
Scents nearby.
The scent of the room.
As you take a few gentle breaths deep in and out.
Feel movement coming slowly back to your body.
Awareness coming back to the surface of your mind.
Fresh and ready for a beautiful day ahead.
Wiggle your fingers and toes.
Feel the lightness of the sensations.
Gently stretch and move in any way that feels best for you in this moment.
Appreciate the gift of listening to your body this morning.
And greet the new day with the feeling of deep gratitude.
Keeping your eyes closed.
Gently press yourself up into a seated position.
Take another deep belly breath in through your nose,
Taking in the morning air.
And audibly exhale through your mouth,
Feeling your body is ready to have an amazing day.
Give yourself a gentle hug.
Knowing your sankalpa will manifest throughout today.
Take off your mask and open your eyes.
Your morning yoga nidra is now complete.
Namaste my lovely.
