Good morning and welcome to this 10-minute morning yoga nidra practice.
This nidra experience is created to help you set the tone for a calm and balanced day.
My name is Lauren and let's get started.
Make your way into a lying down position,
Laying flat on your back on a comfortable surface that supports you in maximum comfort.
Take the time to use props such as pillows,
Blankets,
Anything to support parts of the body that will help you rest deeply such as under your head,
The low back,
Under your knees.
Make sure you are warm,
Maybe even covering up with a blanket.
It might be helpful to cover the eyes if it's really bright in your room.
Affirming now in your mind that I am practicing yoga nidra,
Start to let the body dissolve into a puddle of relaxation,
Letting go of any tension that you sense in your face,
Neck,
Releasing the jaw.
Belly completely relaxes,
Allowing for full expansion with each inhale and exhale.
The legs melt briefly,
The body is relaxed,
The body is relaxed,
And the body is relaxed.
Exhale.
The legs melt,
Becoming very heavy,
The whole body feeling as if it's imprinting onto the surface below you,
Inviting your sankalpa into the practice now or setting a short positive intention for your day,
Mentally repeating it three times.
This can be as simple as,
I have a calm and balanced day.
As we rotate through consciousness,
Let go of the thinking mind and instead sense,
Sending tender impulses of awareness to the flow of body parts as I say them one by one,
Cultivating a flow of consciousness,
Yielding to all the sensations and feelings the nervous system gives you,
Slowly unwinding,
Setting a tone for the start of your day.
Bring your awareness to the sensations of your teeth,
Gums,
Jaw,
Tip of the tongue,
Base of the tongue,
Eyes,
Nose,
Face,
Both thumbs,
First fingers,
Second fingers,
Third,
Fourth fingers,
Hands,
The space between each and every one of your fingers on both hands,
The palms of the hands,
Wrists,
Elbows,
Forearms,
Arms,
Both arms completely,
Shoulders,
The entire head,
Neck,
The torso of the body,
Both hips,
The shoulders,
The body,
Both hips,
Both legs,
Feet,
All 10 toes,
Sensing into all 10 toes,
The pubic bone,
The pelvic pole,
Now sensing into the whole right side of the body at once,
The whole right side of the body,
Sensing all of the tiny sensations of energy at different temperatures in the whole right side of the body,
Now the whole left side of the body,
The whole left side of the body at once,
Sensing any energy,
Sensations,
Impulses on the whole left side of the body,
Now the left and right side of the body simultaneously,
Not as a whole,
But as focusing on two separate parts at the same time,
Equally sensing the right and left side at the same time.
Bringing your awareness now to your breath,
Your natural breath,
Without changing the flow,
Just witnessing the rise and fall with each inhale and exhale,
The invigoration that energizes you for your day with each inhale,
And the relaxation and the tension leaving the body with each exhale,
Calming you down,
Balancing the body.
Pause your attention at third eye center between your eyebrows,
Dropping now into the deepest level of rest,
Merging into this space of awareness and emptiness,
Allowing the body to integrate all on its own without the need for you to do anything,
Embedding and resting deeply in the benefits of your practice for just a moment.
And now welcoming back your sankalpa,
Repeating your positive intention three times,
Whispering in your mind,
Feeling the entire body,
Sensing the intention that you're planting deeply into your subconscious,
Having faith that your higher self recognizes and accepts your sankalpa,
And there's no need for you to do anything besides feel the words deeply.
Now begin to notice the breath,
The rise and fall of the breath.
Feel the surface below you,
The body resting on the surface,
Sensing how much space your body is taking up in the room.
Become aware of the sounds around you.
Take a big inhale through the nose,
Exhale out the mouth.
One more time,
Big inhale through the nose,
Exhale out the mouth,
Gradually moving the body,
Taking movements that feel right to you,
Like small wrist and ankle circles,
Or moving the head side to side.
Taking a big stretch before opening the eyes and finishing your yoga nidra practice.
When you're ready,
Your practice is now over.
Take the time to gently go back into your day,
Cultivating and sensing into all of these benefits that you receive during your practice,
Being mindful of the things that shifted.
If you love this yoga nidra,
I release new practices every Friday,
So don't forget to hit that subscribe button.
Let me know in the comments below what else you'd like to see.
Thank you for joining me for this practice.
