Namaste.
Welcome.
My name is Kristen Rose and I feel deeply honored to be your Yoga Nidra guide today.
Welcome to this rise and shine morning Yoga Nidra practice.
A gentle yet powerful experience.
A guided meditation designed to awaken your true nature and set a positive tone for the day ahead.
You are invited to bring this practice into your daily morning routine,
Perhaps just after you wake up and even before getting out of bed.
I invite you now to take a few moments to find a comfortable position where you can rest deeply,
Settling down and onto the back of the body,
Reaching for pillows,
Blankets,
An eye pillow,
Ensuring that the body is completely relaxed,
Held and at ease,
Taking a few moments longer to ensure that the spine feels supported,
A slight tuck of the chin to stay nice and long through the neck,
And to encourage the free flow of vital life force energy along the spinal channel,
Bringing a little bit of space in between the legs,
Between the arms and the torso,
And taking the palms to face the sky,
And making any final adjustments so that you can become even 1% more comfortable here.
Using guided Yoga Nidra techniques,
We'll journey through a state of deep relaxation to cultivate inner strength,
Courage and calm,
Creating space for clarity and energy to emerge.
By weaving in positive affirmations,
This practice will help you harness your authentic light,
And step confidently into your fullest potential,
With a sense of peace and purpose.
Close down through the eyes,
Relax the lower jaw,
And bring the tongue to rest softly behind the teeth.
Relax the toes,
Unfurl the fingers,
Becoming completely still.
Any tension in the mind,
And give yourself fully to a higher power.
Trust.
Take a deep and generous breath in through the nose,
And a masterful exhale through the mouth.
Releasing the breath,
And allow the whole body to become heavy.
Feel a sense of peace,
Contentment in the body.
On the next inhale,
Gently breathing deeply in through the nose,
Holding the breath momentarily as you squeeze and clench the fists,
The arms,
The torso,
The legs,
Curl the toes,
Squint the eyes,
Squeeze the whole body,
And exhale to release,
Letting go even more.
Feel this flood of energy into every muscle,
Every tissue,
Every nerve,
And every cell.
If it feels comfortable for you to do so,
We will explore this one more time.
Inhaling through the nose,
Pause,
Retain the breath as you squeeze and tighten the whole body.
From the inside out,
Engage every muscle,
Hold,
Exhale and let go.
As the natural rhythm of your breath returns,
Breathe in through the nose,
Into this flood of released energy,
Dissolving any lingering tension from every region of the body.
Now,
Rest comfortably,
And just listen.
Sensing and feeling your way through the body,
Resting deeply,
And yet the mind remains awake and aware.
Invite consciousness down into the body,
Consciousness resting at the level of the senses.
Notice the solid,
Dense earth beneath the body,
The soft weight of blankets or clothes touching the surface of the skin,
The gentle touch of air on the face.
And the darkness or light behind closed eyes,
The moisture or tastes inside of the mouth,
Sensing the breath in the nostrils,
Noticing sounds all around you.
The vibration of sound waves coming in through the ears,
Bathe in the experience of the senses,
As the body drifts into deeper stillness,
Deeply resting.
Bring awareness now to rest in the space of the heart,
The center of the chest.
Bring forth a sankalpa.
You may be working with a sankalpa already,
Or for today,
You may borrow the phrase,
I awaken to my true nature,
Embracing each day with clarity,
Courage,
And calm.
Mentally repeat this three times.
I awaken to my true nature,
Embracing each day with clarity,
Courage,
And calm.
In the felt sense of your sankalpa,
Allow it to be present here and now.
Now follow the guidance of my voice,
As we bring awareness to move throughout the physical body.
You might imagine a golden point of light at each region of the body as you bring your awareness to it,
Awakening the infinite potential throughout your inner landscape.
Begin by bringing awareness to rest at the pit of the throat,
And noticing sensations that are present here.
You might visualize a golden point of light at the pit of the throat,
From the pit of the throat down to the center of the chest,
The heart center to the right side of the chest,
Shoulder,
Tip of the thumb,
Tip of the first finger,
Shoulder blade to the left side of the chest,
Tip of the first finger,
Back to the palm,
Shoulder blade,
The heart center,
A golden point of light,
As warm and as radiant as the rising sun resting in the space of the heart.
This warm glow cascades down to the solar plexus,
To the navel center,
Pelvic center,
From the big toe all the way out to the baby toe,
Back to the sole of the foot,
Pelvic center,
Base of the spine,
To the left hip,
Sole of the foot,
All five toes,
From the big toe outwards to the baby toe,
Back to the sole of the foot,
Solar plexus,
Tip of the tongue,
Both cheekbones,
Temples,
Eyebrows,
Both eyes,
Center of the forehead,
Sensing and feeling with an acute sense of awareness,
From the tips of the toes,
By the presence of your awareness,
The body resting,
Of the body resting,
Begin to notice the already natural rhythm of the breath in the body,
Sensing the breath at the tip of the nose,
Follow the pathway of the breath,
As it flows in through the nose,
Up and into the mind's eye center,
Illuminating a golden orb of light,
At the mind's eye center,
And exhaling back down and out through the nose,
Just imagine breathing in through the nose,
To the mind's eye,
A golden orb of light expanding,
Exhale this light contracting,
As the breath flows down and out through the nose,
Breath flowing in,
To the mind's eye center,
Connecting to your higher wisdom,
Your innermost self,
Here at the mind's eye,
As breath flows in,
And breath flows out,
Bring awareness now to the right nostril,
Breath flowing in through the right nostril,
To the mind's eye center,
Switching sides,
Breath flows down and out through the left nostril,
Stay on the left side,
Inhale through the left nostril,
To the mind's eye,
Switching sides,
Exhale through the right nostril,
Inhale right nostril,
To the mind's eye center,
Switching sides,
Exhale through the left nostril,
To the mind's eye center,
Exhale right nostril,
Breath flows in through one nostril,
Resting peacefully on the earth,
Softly resting at the mind's eye center,
And from the mind's eye,
Invite awareness to descend like an elevator,
Down and into the heart space,
Feel this warm glow of light,
Shining from the heart space,
And as we bring in a few positive affirmations,
If the heart feels like it resonates deeply with these words,
You might mentally repeat the phrase,
As if you were whispering to a beloved,
As if you were whispering into the space of the heart,
From a place of calm presence and positivity,
You might repeat the affirmation,
I welcome the dawn with gratitude and an open heart,
Peace flows through me and I shine with positivity,
Peace flows through me and I shine with positivity,
Peace flows through me and I shine with positivity,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
I am grounded in strength and rise with courage,
