Welcome.
Thank you for joining me today in this yoga nidra practice,
Also known as non-sleep,
Deep rest.
Today's meditation includes a body scan,
Breath work,
And a guided journey.
On this special evening,
We are stargazing.
Let's find peace in the stillness together.
Imagine a night sky,
Dark and vast,
With a new moon and a parade of planets on display.
Six planets in alignment with our beloved earth and the new moon.
First,
Get comfortable finding a place to lie down on your back.
You may be resting in your bed,
On your yoga mat,
Or the earth itself.
Close your eyes if that feels comfortable to you,
Perhaps using an eye mask to embrace the darkness and your inner vision.
Or,
If you choose to keep your eyes open,
Find a still point to simply rest your gaze upon.
Allow your body to melt into the gravity of the earth.
Nothing to do to keep yourself upright,
Your arms resting by your sides,
Palms facing up,
Open to the night sky.
Become aware of stillness in your body.
Notice the gentle rise and fall of your breath.
No need to change it.
Nothing to do.
Nowhere to go.
Simply observe.
Become aware of this moment,
Letting go of the day,
And releasing anything that does not serve you.
As we begin,
Bring to mind a positive healing intention or a heart's wish,
Also known in Sanskrit as a sankalpa,
Something that brings peace,
Balance,
Healing,
Calm,
Alignment.
It could be a phrase like,
I am calm and aligned,
Or I am centered and grounded.
Silently repeat your intention or heart's wish to yourself.
I am calm and aligned.
I am centered and grounded.
I am calm and aligned.
I am centered and grounded.
Allow it to sink deeply into your heart.
Carry this intention throughout your practice and ask yourself,
Could you get perhaps 5%,
Maybe 10% more comfortable?
If you choose to move to get more comfortable,
Perhaps you reach for a pillow to support your knees or your neck.
Notice any areas where you could soften that may be gripping or tense.
You may also notice areas that are light and peaceful,
And now settle into stillness.
Check in with your energy levels.
Do you feel rested or fatigued?
Notice your emotional body.
Do you feel energetically charged or drained?
Attend briefly to the quality of your thoughts.
No need to give them too much attention,
Just a brief check-in.
Allow space to witness your experience.
Expanding to allow for connection to your real self.
And bring your attention now to a sensation of floating through your body as you follow my voice.
Connect to your heart's wish or sankalpa.
You may choose to whisper to yourself mentally,
I am calm and aligned.
I am centered and grounded.
Settling into deep relaxation,
Embracing the stillness.
You notice that peace and calm and alignment settles into each point of awareness in your body.
You may think of this body scan as a massage for your nervous system.
Energetically sensing the gentle release of tension that comes with a gentle awareness of calm alignment at each point.
Begin with sensations in your mouth.
The roof of your mouth.
The back of your mouth.
The tip of your tongue.
The root of your tongue.
Upper gums and teeth.
Lower gums and teeth.
The space between your upper teeth and lower teeth.
Upper lip.
Lower lip.
The space between your lips.
The tip of your nose.
Inside the right nostril.
Inside the left nostril.
Right cheek.
Left cheek.
The right eye.
Eyelid.
Temple.
Right eyebrow.
Notice the space between your eyebrows.
The left eye.
Eyelid.
Temple.
Left eyebrow.
Bring awareness to both eyes as you settle into deep relaxation and let go.
Feel the space between the eyes.
Notice if there is any residual tension in the eyes,
Eyebrows,
And forehead.
Bring attention to your ears.
Right ear.
The folds and valleys of the outer ear.
The touch of air on the earlobe.
The ear canal.
Deep inside the inner ear.
Notice now the left ear.
The folds and valley of the outer ear.
The touch of air on the earlobe.
The ear canal.
Deep inside the inner ear.
Notice the space between the ears.
Bring attention to your skull and the hair at the top of your head.
Back of your head.
The whole face and head along the neck and throat.
From the neck to the base of your neck to your collarbone.
Right collarbone.
Upper arm.
Right elbow.
Lower arm.
Wrist.
Center of the right palm.
And counting your fingers on your right hand.
Down from 5.
4.
3.
2.
1.
Sense the space around your fingers.
And now bring your attention to the base of your neck.
Left collarbone.
Upper arm.
Elbow.
Lower arm.
Wrist.
Center of the left palm.
Fingers on the left hand.
Counting your fingers down from 5.
4.
3.
2.
1.
Sense the space around the fingers on the left hand.
And bring your attention back to the base of your neck.
The front of the chest.
Ribs.
Navel.
Lower belly.
The pelvic bowl.
Witnessing the fluid movement of breath throughout the whole torso.
Feel sensation in your right hip.
Thigh.
Knee.
Lower leg.
Right foot.
Counting your toes on your right foot.
Down from 5.
4.
3.
2.
1.
Sense the space around the toes on your right foot.
Feel the sole of your right foot.
Anchoring,
Calm.
Alignment.
And now bring your attention to your left hip.
Thigh.
Knee.
Lower leg.
Feel your left foot.
And counting the toes on your left foot.
Down from 5.
4.
3.
2.
1.
Sense the space around the toes on the left foot.
Feel the sole of your left foot.
Planting the seed of calm.
Alignment.
Bring awareness to your whole body.
Down the left.
And right.
Front.
And back.
The whole body.
A unified field of sensation.
Bring awareness throughout the whole body.
Head to toe.
Skin to bones.
And now bring attention to your breath.
Breathing effortlessly.
Breathe at a rhythm that feels right to you.
Naturally.
Without effort.
Each exhale.
Letting go of any stress your body may be feeling.
Just surrender.
And let it go.
For the next minute or two.
Follow my guidance.
We will practice a buzzing B breath.
Taking a deep breath in.
Through your nose.
And as you exhale.
With lips closed.
Make a humming sound.
Like a bee.
Inhaling.
Exhaling.
Inhaling.
Exhaling.
Inhaling.
Exhaling.
Inhaling.
Inhaling.
Exhaling.
Inhaling.
Exhaling.
Inhaling.
Exhaling.
Inhaling.
Inhaling.
Exhaling.
Inhaling.
Exhaling.
Inhaling.
Exhaling.
Inhaling.
Exhaling.
Exhaling.
You are breathing in the light from the sky.
And the stars.
And the moon.
With each exhale.
Releasing any emotions.
That do not serve you anymore.
On this quiet night.
Releasing any anger.
Frustration.
Negativity.
Or sadness.
Again as you breathe.
Begin to inhale.
The energy of the new moon.
And exhaling.
What no longer serves you.
The new moon.
Is a time of stillness.
And reflection.
It is a perfect time.
To let go of anything.
That no longer serves you.
Inhaling.
The energy.
Of calm.
Alignment.
Exhaling.
Exhaling.
The feeling.
Of being centered.
And grounded.
Inhaling.
Calm.
Alignment.
Exhaling.
Centered.
Grounded.
Inhale.
Calm.
Alignment.
Exhale.
Centered.
Grounded.
Releasing any tension.
With each breath.
As you surrender it.
To the night sky.
Witnessing the calm alignment.
Of the planets.
Earth.
And the new moon.
Surrender.
To the night sky.
Let go of any clenching.
Onto thoughts.
As we release.
Any mental busyness.
Of the day.
The past week.
Or the past month.
Inviting the senses.
To open.
And deepen.
Into feeling.
And listening.
To the body's intention.
To dissolve.
Into a state.
Of deep relaxation.
In this peaceful journey.
As we are stargazing.
And now.
Welcome the sensation.
Of softness.
In your body.
As gravity embraces you.
And release.
Tension.
Allowing the earth.
To absorb it.
Softening.
Notice areas.
In your body.
Where you feel.
A little tension.
And bring areas.
Of softness.
To your awareness.
Notice where.
Natural softness.
Abides.
Bring awareness.
To any areas.
Where there is still.
Some tension.
And then notice.
Places in your body.
Where natural softness.
Abides.
Again.
Scan.
Your body.
For any remaining tension.
And bring softness.
The opposite.
Sensation.
To your awareness.
Feeling areas.
In the body.
That were once tense.
Have now softened.
As if.
You opened.
A clenched fist.
Becoming a soft.
Receptive.
Open palm.
As if.
A firefly.
Gently lands.
Anchoring.
Calm.
Alignment.
Centered.
Grounded.
Welcoming softness.
Into areas.
That may have carried tension.
Throughout the day.
And now.
Turn your attention.
To the stars.
And planets.
The moon.
Imagine a blanket.
Of stars above you.
Twinkling diamonds.
Scattered across.
The darkness.
Each star.
And planet.
A tiny beacon of light.
Vast.
Mysterious.
Notice the coolness of the night air.
Imagine it washing over you.
Soothing your skin.
Relaxing your muscles.
Notice the tranquility.
Of the night.
Envelops you.
Bring your awareness.
To the vastness.
Above you.
As you simultaneously.
Notice.
Your surrender.
To the gravity of earth.
Notice the vastness.
Above you.
And witness gravity.
Holding you.
Surrender to the earth.
What no longer serves you.
Letting go of worries.
Frustration.
Anger.
Sadness.
You may notice a shooting star.
And wish upon a star.
What is your heart's wish?
Returning to your sankalpa.
I am calm.
And aligned.
I am centered.
And grounded.
Again visualize the new moon above you.
In the night sky.
Witness the soft.
Cool.
Light.
On this dark night.
The light of the stars and the moon.
Washes over your entire being.
Welcome the energy.
Of new beginnings.
Transformation.
Healing.
Calm.
Alignment.
Centered.
Grounded.
Feel the moonlight.
Gently embrace you.
Cleansing your mind and soul.
Allow it to fill you.
With the sensation of renewal.
And release.
What no longer serves you.
A new moon.
Offers a chance to start anew.
Fresh.
Releasing the past.
And welcoming in.
New opportunities.
Imagine.
As you bask.
In the night sky.
Free from anger.
Frustration.
Or sadness.
In choosing peace.
Calm.
Alignment.
Centered.
Grounded.
Embraced.
By the earth.
And the sky.
Simultaneously.
Trust the journey.
And find comfort.
In the stillness.
In the quiet presence.
Of these planets.
In alignment.
And on display for you tonight.
As you gaze upon the stars.
You may reflect on knowing.
As above.
So below.
Plant the seed of I am.
Into your mind's eye.
And exhale softly from the heart.
Calm.
Aligned.
Planting the seed again.
On the inhale.
I am.
In your mind's eye.
And exhale from the heart's center.
Calm.
Aligned.
One more time.
Inhaling deeply.
Into your mind's eye.
I am.
Exhaling from your heart's center.
Calm.
Aligned.
In this moment.
Remember.
You are a reflection.
Of the infinite harmony.
Of the universe.
Embrace the magical energy.
That connects you.
To all that is.
Everything that surrounds you.
On this starry night.
Under the new moon.
Allow this energy.
To heal you.
To bring calm.
Alignment.
Centered.
Grounded.
Restoring you.
To wholeness.
And feel the light.
From the universe.
As it infuses.
Every cell of your body.
Imagine the starry light.
Energize your body.
With vitality.
Filling your mind.
With clarity.
As it flows through you.
With nothing to do.
And nowhere to go.
Like a warm light stream of energy.
Bringing balance.
And focus.
With each breath.
Feel the starlight.
Anchoring you deeper.
Into calm.
Alignment.
As you inhale.
Allow the energy to rise.
From the earth.
Grounding you firmly.
In this present moment.
And as you exhale.
Feel the light radiating.
From you.
To the earth's outer atmosphere.
Radiating to the moon.
And sun.
To the alignment of planets.
On parade.
On this special night.
Witnessing.
Venus.
Mars.
Jupiter.
Saturn.
Uranus.
Neptune.
In alignment.
With our beloved earth.
And the new moon.
On display.
Unwavering.
With sparkling light.
As above.
So below.
Trusting.
You can handle whatever life brings you.
With peace.
And ease.
Calm.
Alignment.
Allow this intention to settle deeply.
Into your heart.
Whispering to yourself.
Quietly.
I am.
Calm.
Aligned.
I am.
Centered.
Grounded.
And now.
As you bring yourself back to awareness.
Of lying on the earth.
We move to wakefulness.
First.
Begin to notice.
Dark or light.
Beyond your eyelids.
Feel the temperature.
At the center of your forehead.
No tension.
Completely relaxed.
Free from any.
Extra mental clutter.
Or effort.
And begin to notice.
Your emotional body.
That feels supported.
Connected.
Calm.
Aligned.
Centered.
Grounded.
Attend to the awareness.
Of your thoughts.
Only hearing the sound.
Of the starry night.
All chatter.
And stories.
Have stilled.
Settled in the darkness.
And begin to notice.
The physical outline.
Of your body.
Head to toe.
Skin to bones.
Begin to wake yourself.
Welcoming yourself back.
To the warm space.
Surrounding you.
Supporting you.
In your yoga nidra nest.
Sense the whole body.
Head to toe.
Skin to bones.
Notice effortless breath.
Moving in and out.
And when you're ready.
Take a deep breath in.
Through your nose.
And out your mouth.
Embracing wakefulness.
As you take a long,
Deep inhale.
And a shorter exhale.
A long inhale.
And a shorter exhale.
One more time.
A longer inhale.
And a shorter exhale.
Energized.
And awake.
You bring awareness to your hands.
Touching the thumb of each hand.
To all fingers.
Counting these fingers.
One.
Two.
Three.
Four.
Five.
You may gently rub your hands together.
As you notice the warmth in your hands now.
As you welcome yourself home.
Into your physical body.
And starting to move more.
Of your physical body.
Nodding your head.
From side to side.
Wiggling the toes of each foot.
Perhaps making rolling sensations.
In your wrists and ankles.
You may enjoy the sensation.
Of giving yourself a gentle hug.
And thanking the part of you.
That allowed for time.
To enjoy this yoga nidra practice.
In the state of non-sleep.
Deep rest.
This subtle journey.
Is a very special way.
To show up for yourself.
As you create the intention.
Of bringing deep rest and peace.
To your nervous system.
Becoming aware.
That it took only about 30 minutes.
To get into this state of deep relaxation.
It may feel like longer.
And notice in a short amount of time.
You've built resiliency.
And invited calm.
Into your nervous system.
You may choose to say out loud now.
In the spoken word.
I am.
Calm.
And aligned.
I am.
Centered.
And grounded.
And now bringing this practice to a close.
You may embrace feelings of gratitude.
For the space of healing.
You've created.
And for the wisdom of the new moon.
To guide you.
Through this process of transformation.
In this dark starry night.
And sitting up now.
You might first turn to your side.
And gently lift yourself with your arms.
Into a seated position.
Sitting on your bed.
Or your yoga mat.
Or the earth itself.
Holding your body upright.
And know that just as the beacon.
Of the entire galaxy of light.
Sends you messages of peace.
And safety.
Know that the light within me.
Sees the light within you.
May you be healthy.
May you be peaceful.
May you be loved.
May you be whole.
Namaste.
