Good morning beautiful soul.
Welcome to this yoga nidra guided meditation to start your day.
This session provides a morning reset and a boost of energy for the day ahead.
My name is Wendy and I'm happy to be your guide.
Welcome.
Let's begin by getting settled in and finding a comfortable and supportive position whether that's lying down or whether that's seated in a chair.
You might even be nestled in and still burrowed in your bed.
Regardless of where you are though find whatever feels best for your body.
There's no right or wrong way,
Only your way.
Maybe reaching for the props that are most helpful for your comfort.
Pillow,
A blanket,
An eye covering,
Maybe even some headphones.
And then gently closing your eyes if they're not already closed and allowing your awareness to settle into this present moment.
Settling in and placing your focus on your breath.
Noticing the gentle inhale and the soft easy exhale of your breath.
Your body softening and surrendering into the surface beneath you.
Allowing your body to soften and release,
Allowing your forehead to release,
Softening your cheeks and your jaw and softening your entire face and feeling a sense of heaviness,
A sense of release.
Noticing your natural breath.
Becoming aware of the rise and fall of your belly and your chest as you inhale and as you exhale.
With every exhale softening even further into the surface beneath you.
Perhaps visualizing your entire body sinking into a warm sandy beach.
And then let's take three cleansing breaths as we continue to settle in even more.
I'll walk you through it starting by taking two sips in through the nose.
First a longer sip followed by a shorter sip and then pausing slightly at the top of the breath.
And then exhaling slowly through an open mouth.
Let's try that together.
Two sips in through the nose,
Pausing slightly at the top and then exhaling through the mouth.
One more time,
Two sips in,
Pausing at the top and then releasing slowly.
And then moving back to your natural breath.
Noticing how your body is releasing beneath you,
Softening and melting into the surface that's supporting you.
And now let's set your intention,
Your sankalpa,
For the day ahead.
It's just a short positive statement such as I'm going to have an awesome day.
Whatever you choose for your intention,
Repeat it mentally in your head three times to anchor it in.
I'm going to have an awesome day.
And then we'll begin to rotate our consciousness,
Our awareness,
Through the body.
As I state each part of the body simply follow along and bring your attention and focus to the part of the body that I name.
This really does help to let go of the thinking mind.
Simply notice what you notice without any judgment.
You might even think of this as a mini massage for each part of the body.
Let's begin.
Bringing your awareness to your tongue,
The tip of your tongue,
And the base of your tongue.
Feel your teeth and your gums,
The roof of your mouth,
And inside your cheeks,
Your upper lip and your lower lip.
Sensing your entire face,
Noticing the flow of air at the tip of your nose and inside your nostrils,
Your eyes,
And all the tiny muscles behind each of your eyes.
Bringing your awareness now to your right hand thumb,
Your first finger,
Second finger,
Third finger,
And your little finger,
The palm of your right hand,
The back of your hand,
Wrist,
Elbow,
Shoulder,
A sense of your neck and your head,
The whole right side of your body,
Your right hip,
Your right thigh,
The front and back of your right knee,
Your shin and your calf,
Your right ankle,
The sole of your right foot,
The top of your foot,
And all five toes on your right foot.
Bring your attention now to the whole right side of your body,
The whole right and moving now to your left side,
Bringing your awareness to your left hand thumb,
Your first finger,
Second finger,
Third finger,
And the fourth little finger,
The palm of your left hand,
The back of your left hand,
Left wrist,
A sense of your neck and your head,
The whole left side of your body,
Your left hip,
Your left thigh,
The front and back of your left knee,
Your shin and your calf,
Your left ankle,
The sole of your left foot,
The top of your foot,
All five toes on your left foot.
Bring your attention now to the whole left side of your body,
The whole left side of your body,
Alive and radiant with sensation,
Feeling the whole right side of your body and the left side of your body,
Both sides of your body simultaneously.
Perhaps you could divide your attention equally between both sides of your body,
Sensing your breath and the natural rhythm of your breath,
Breathing in and breathing out,
Peaceful and serene,
The rising of your chest and your belly with each exhale and the falling of your chest and your belly with each exhale.
Now imagine clean,
Pure oxygen filling up every single cell in your body.
This clean,
Pure oxygen is bringing healing white light into every single cell in your body.
The trillions of cells in your body are filling up with healing,
Pure white light energy.
Imagine how happy your cells are that they're being recognized.
Imagine how they're doing a happy dance knowing that they're being acknowledged.
Your whole body is filling with energy,
Vitality,
And healing,
Pure white light.
Feel your whole body filling with energy and vitality and then beginning to sense the room around you.
Your senses are receptive and open and begin to once again feel the support beneath your body and slowly begin to awaken the body,
Bringing in some small movements,
Perhaps wiggling your fingers and your toes,
Maybe circling your wrists and your ankles,
Moving your head from side to side,
And maybe even taking a full body stretch with your arms extended up and over your head,
Making whatever movements feel good to you as you take your time to transition back to this present moment,
And then once again acknowledging your intention for the day and going to have an awesome day,
And keeping that intention at the forefront of your mind,
And then also acknowledging the gift that you just gave to yourself,
The gift of this yoga nidra practice,
The gift of enabling you to move through your day with a sense of grace and gratitude.
Thank you again so very much for joining me today.
I'm wishing you a most wonderful day,
And I'm sending you so much love.
May love and light fill your heart,
May love and light fill your mind,
And may love and light be with you always.
Until next time,
Please take good care.
Namaste.
