Welcome to Sunrise Intention.
This is a morning yoga nidra practice to help you create an intention for your day,
To let go of your night of rest,
And to gather energy and purpose for the day that is ahead.
Begin to find a really comfortable position lying down,
Or seated if that's better for you today.
Maybe you'll choose to cover up with a blanket to keep the body warm,
Or support the body with props and pillows so that you can sink into the surface below you.
Allow your eyes to gently close and feel the body and mind arrive into this moment together.
And as you just come into this present moment,
Allow any weight of the night or yesterday that's lingering to fade away.
Allow your shoulders to drop away from your ears.
Unclench the jaw,
Allowing the teeth to slightly part.
Soften the space between your brows,
And allow the forehead to feel as though it widens in all four directions.
Let the face feel as though it's melting downwards towards the support that's below your head.
And that softness that melts downwards lingers down into your neck,
As any tension that's held in the neck and shoulders begins to soften as well.
Release any tension in the hands.
Feel the arms and legs and hips let go.
Invite your entire body to arrive into a place of stillness.
And then begin to notice your breathing.
And as you focus on the breath,
Take a really big,
Deep inhale through the nose,
Feeling the lungs expand as though gills are opening up wide as the entire rib cage opens 360 degrees.
And then let the breath go out the mouth.
And it can be a loud sigh or a soft letting go.
Repeat that again.
Inhale deeply,
Feeling the body open up all the way around,
Back of the body breathes in just as deep as the front.
Exhale letting the breath go out the mouth with a gentle sigh or audible noise.
And now let your breath fall back to its natural,
Gentle breathing.
And for your intention today,
Take a moment to ask yourself,
What do I most want to feel today?
And allow a word or phrase or even a quality rise to the surface.
Whatever shows up for you,
Allow it to be received and trust it.
And then silently repeat your intention or word or feeling three times.
And then gently move all of your awareness to throat,
Jaw,
Tongue,
Roof of the mouth,
The teeth,
Gums,
Inside of the cheeks,
The entire mouth,
Lower lip,
Upper lip,
All of the mouth,
The entire face,
Right ear,
Folds of the ear,
The ear canal,
Inner ear,
Right ear listening,
Left ear,
Folds of the ear,
Ear canal,
Inner ear,
The left ear listening,
Right ear listening,
Right eye,
Right eyebrow,
Right temple,
Right cheekbone,
Behind the eye,
Left eye,
Left eyebrow,
Left temple,
Left cheekbone,
Behind the left eye,
Between the brows,
Mind's eye center,
Crown of the head,
Back of the head,
Back of the neck,
Inside the throat,
The entire head and neck,
Base of the throat,
Heart center,
Right shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm of the right hand,
Back of the right hand,
The thumb,
Right index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Base of the throat,
Left shoulder,
Left upper arm,
Left elbow,
Forearm,
Wrist,
Palm of the left hand,
Back of the left hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the left hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Base of the throat,
Heart center,
Ribs,
Shoulder blades,
Back of the heart,
The whole back,
Belly,
Navel center,
Right hip,
Right thigh,
Right knee,
Right lower leg,
Right ankle,
Right heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second,
Third,
Fourth,
Fifth toe,
The whole right leg,
Navel center,
Left hip,
Left thigh,
Left knee,
Left lower leg,
Left ankle,
Heel of the foot,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
Fifth toe,
Sense into the entire left leg,
Feel and sense both legs together,
Tailbone,
Sacrum,
Spine,
Back of the head,
The whole right body,
The whole left side of the body,
The whole left body,
The whole body at once,
Experiencing the whole body,
The whole body.
And now we'll move all of your attention to behind your forehead.
And we'll rest here,
Experiencing a state of pure presence and awareness for a few moments.
And we'll welcome back in your intention,
The word or feeling of how you want to feel most today.
Mentally repeat or feel into this intention three times.
And then before you begin to awaken the body,
Maybe create a mental plan of how you'll come back to this intention when you feel yourself drift away.
A subtle reminder of how to get back to this intention.
Begin to notice the way that you're feeling.
Notice the quality of your mind,
The thoughts that might be present.
Notice your breathing,
Your natural inhale and exhale.
And then take a deep breath in through the nose.
Exhale to let the breath go out the mouth.
Repeat it again,
Allowing the breath to gently awaken the body.
Deep inhale through the nose.
Exhale out the mouth.
And then on your own,
Taking up as much time as you need,
Slowly and gently awaken the body from the state of rest.
Starting with small movements of the body,
And then moving into movements that will feel really good to you and supportive.
As your practice of Yoga Nidra is now complete.
