Good Morning Yoga Nidra

This Yoga Nidra is a 10-minute wake up call. It includes a body scan based on the morning sky and the energy of the morning sun. It ends with a short practice of gratitude. It can be used instead of a snooze to help you wake up and greet the day.

Transcript

Welcome to this yoga nidra to slowly and gradually and gently ease yourself into the day.

So this is a 10 minute nidra to help you slowly and gradually and easily wake up.

So you can really take your time coming back from your night time sleep and ease yourself gradually into the day.

So first of all as you come awake,

As you become aware of the space around you,

Feel free to move your body however you want to move.

So maybe stretching your arms over your head,

Maybe really stretching your legs away from you,

Arching your back,

Rolling over.

Maybe you want to take a deep inhalation and sigh or yawn,

Feeling free to make a noise if you want to make a noise.

So just go ahead and do whatever you feel you want to do for your body right now.

And then when you're ready,

Settling back down into a comfortable position.

So maybe lying on your back,

Maybe on your side,

Maybe lying on your front.

Just go ahead and make yourself as comfortable as you can possibly be.

And if at any point during this yoga nidra you want to move to make yourself even more comfortable,

Then just move.

You don't have to stay still.

So let's start by feeling the sensations that you feel on your skin right now.

So feeling the temperature,

Feeling the texture of the bed underneath your body,

The covers over your body,

The pillow underneath your head.

Just feeling all those sensations and temperatures and textures.

And then we come to a phase of moving the awareness around the body.

So as I name a part of the body,

Just lightly hold your awareness there.

And maybe you can picture the morning sky.

So the morning sky when the sun's just coming up and the sky has that magical blue colour of possibilities,

Of openness,

Of spaciousness.

So maybe you can see that colour or maybe you can feel it or maybe you can just know that it's there.

Or maybe some other colour comes to you.

Just flow with your own experience and do whatever feels right with you.

But maybe you can see that blue of the morning sky touching the top of your head.

Touching your left ear,

The right ear,

The triangle between the top of the head and the two ears.

The left eye,

The right eye,

The throat,

The triangle between the two eyes and the throat.

The tongue,

The teeth,

The lips,

The nose,

The forehead,

The back of the head.

Feeling the morning sky in the whole head.

Coming to the left shoulder,

The left elbow,

The left wrist,

The left hand.

The whole left arm filled with the colour of the morning sky.

Back to the throat and the right shoulder,

The right elbow,

The right wrist,

The right hand.

The whole right arm with that deep bright blue of the morning sky.

Feeling the throat and the left side of the chest,

The right side of the chest and the heart in the centre of the chest.

Feeling the whole chest filled with the blue of the morning sky.

The left side of the abdomen,

The right side of the abdomen,

The navel in the centre of the abdomen.

And feeling the whole of your abdomen filled with that bright blue of the morning sky.

Coming to the left hip,

The left shoulder,

The left ankle,

The left foot,

The whole left leg filled with the morning sky.

And the right hip,

The right knee,

The right ankle,

The right foot,

The whole right leg filled with the bright spacious blue of the morning sky.

And coming to the very tip of the spine and travelling up the spine through the sacrum and the lower spine,

The mid spine,

The upper spine,

The back of the head and the top of the head.

And then feeling or seeing the golden light of the morning sun shining from the top of your head.

The morning sun shining in your third eye.

That golden energy shining from your throat.

Shining from your heart.

Golden light radiating from your solar plexus.

From your lower belly.

And golden light shining from the very tip of your spine.

And feeling your whole body radiating energy.

Radiating golden light.

Your whole body shining and alive.

And then taking some deeper inhalations.

Really filling your lungs with air as you breathe in.

Really feeling how the body gently expands and opens as you breathe in.

The breath bringing energy,

The breath helping you to wake up.

And then as you continue to breathe sending your awareness outwards and listening to the sounds that you hear around you.

Maybe the sounds from inside the room where you are.

Maybe sounds coming in from outside.

And let the sounds bring you back to being fully awake and ready for the day.

And as you feel you are ready inviting small movements back to the body.

Moving fingers,

Moving toes.

Moving ankles,

Moving wrists.

Stretching your arms over your head,

Stretching your legs away from you.

Yawning,

Sighing,

Making some noise if you want to make some noise.

And then hugging your knees up towards you rocking gently from side to side.

And then rolling over onto one side and slowly making your way up to sitting.

And then once you're sitting upright inhale reach your arms right the way up.

And then exhaling bringing your hands together in front of your heart.

And just take a moment to think of something that you are grateful for.

There's something in your life that can be small,

It can be big.

Something that makes you feel grateful and really feel that gratitude.

And then open your eyes to meet the day.

Reviews

Loved this morning’s Yoga Nidra — so relaxing and restorative. Thank you!

That was a wonderful way to wake up and greet the day .

Thanks Mel this was the perfect start to my day 🙏 Light and Love from Geordie Nic

Lovely way to start the day. I appreciated the body scan and visualizing the sky and golden sun around the body. Saved!

This was just what I needed this morning when I could not wake up! Lovely.

This is my first morning yoga nidhra, it was enlightening. Thank you.

Great way to start my day. Gentle and intentional-
And short!

An effective and gentle way to transition sleeping to waking. I appreciated this simple practice and really liked the visualization of a morning sky as I completed areas of my body during the body scan. I imagined the only time I have ever done a morning runrise run while I was on pilgrimage at the Sea of Galilee. And the peace of that memory coupled with the intentional focus on my body in this present moment created a lovely meditation experience. Thank you. 🙏🏾

Beautifully guided thank you 🙏🏻 I felt a real connection to divine energy. Namaste 💜✨

A lovely yoga nidra practice - the combination of the blue sky and golden sun was great!

Really good! ✨✨✨✨✨
Thank you for affording us a gentle, shiny start of the day 💛

This was perfect thank you

A sweet and wonderful way to connect into my body to start a new day! Thank you 💖

Just right for the shorter time I have this morning! Thank you for a lovely waking. Namaste 🌺🙏🌺

This is an AMAZING practice to start the day! The teachers voice is so happy, peaceful, and energetic ❤️

Gentle effective way to start the day with calm. Thank you!

Super short n sweet-perfect way to start my day! Thanks so much 💙

Thank you, this was a wonderful morning meditation 🧘‍♀️

Perfect for waking up in the day, ready to get on with it!

It always takes me a few moments to get used to the voice of a new person. Once I did, I really enjoyed this practice. Both a relaxed and uplifting way to start the day. Wonderful.