This is a yoga nidra session for new moon meditation.
New moon is a special time we can plant seeds of intention,
The intention of who you want to be and where you like to be.
In order to manifest into fullness,
The seed has come from the place that is already full.
So there is nothing you need to do now apart from finding yourself a comfortable posture for shavasana.
You can put the knees up for the lower back.
We can put the padding underneath the head for the neck.
I'm going to get comfortable now so the arms open up to this side,
The legs open up to this side.
I'm going to just roll the shoulders back and down so there is a lot of space behind the neck.
I'm going to try to move the tailbone forward so there is a lot of space on the lower back.
It's going to help the body to settle.
I'm going to count for ten and deep breath in for ten and breathe out for ten,
All the way down to the feet and all the way down into the earth and deep breath in for nine and breathe out for nine,
Deep breath in for eight and exhale for eight and I'm going to gently count the breath down to zero.
When you count the breath down,
It's like a stepping stone taking you deeper and deeper into the inner world and taking you deeper and deeper into the whole body experience.
I'm going to let go of the counting now and I'm going to scan your entire body and notice the places that you still experience tension,
So starting from the face,
Notice any tension or strain on the face,
Notice your forehead,
Your eyelids gently closed,
Notice your cheekbones,
Your lips,
The skin around the neck softened,
Notice the belly,
How the belly moves with the breath,
Notice your pelvis,
Notice your quads,
All the way down to the soles of the feet,
Release and relaxed and we're going to do sixty-one point body scan,
Again there is nothing you need to do now,
We're simply circulating your awareness to the parts of the body that we are exploring,
So starting from the mid-brow centre,
It's known as the third eye,
So sensing the deepness in that place,
Notice the tip of your nose,
The centre of the throat,
Centre of the heart,
Right side of the heart,
Right shoulder,
Right elbow,
Right wrist,
Tip of your right thumb,
Index finger,
Middle finger,
Ring finger and little finger,
Release and relaxed,
Back to the right wrist,
Right elbow,
Right shoulder,
Right side of the heart,
Centre of the heart,
Left side of the heart,
Left shoulder,
Left elbow,
Left wrist,
Tip of your left thumb,
Index finger,
Middle finger,
Ring finger and little finger,
Release and relaxed,
Into the support beneath us,
Back to the left wrist,
Left elbow,
Left shoulder,
Left side of the heart,
Centre of the heart,
Navel,
Centre of the pelvis,
Right hip,
Right knee,
Right ankle,
Tip of your right big toe,
Second toe,
Third toe,
Fourth toe and little toe,
Back to the right ankle,
Right knee,
Right hip,
Centre of the pelvis,
Left hip,
Left knee,
Left ankle,
Tip of your left big toe,
Second toe,
Third toe,
Fourth toe and little toe,
Back to the left ankle,
Left knee,
Left hip,
Centre of the pelvis,
Navel,
Centre of the heart,
Right side of the heart,
Centre of the heart,
Left side of the heart,
Centre of the heart,
Centre of the throat and back to the midbrow centre,
It's like a bottomless well,
You can see the swirling lights behind your eyes,
We're going to allow the eyeballs to fall back and deepen the space behind the eyes and behind your eyes,
In the centre of the brow,
It's a Chitta Kasha,
The screen of awareness,
Now we're going to visualise the following things,
Red balloon,
Green grass,
Blue diamond,
Orange sun,
Snow-capped mountains,
Footprints on the beach,
Kids laughing and playing,
Then we're going to let go the visualisations for now,
We're going to call upon some contrast of sensations,
So you're going to scan your entire body and notice the places you experience the heat,
The places you notice warmth and you're going to scan your entire body and notice the places you experience the coolness,
The places you feel cool and be on the surface of the skin and you're going to sense into heat and sense into cool at the same time and notice we can be impartial,
Then we're going to visualise,
Imagine the entire body becomes so heavy,
Heavy like a rock,
Like a piece of lead,
Extremely heavy body,
You feel you want to move but you couldn't,
And then when you're breathing in,
Imagine your entire body becomes so light,
As light as a feather,
You are about to float away,
You're going to bring your awareness back to the centre of the brows,
Just behind your eyes and we're going to call upon your heartfelt desires in terms of what you want to be and where you like to be,
And it has come from the place that is already full and you're going to hold the visualisation for a minute,
And then you're going to release,
The sound of the bell is going to gently bring you out from your Ganidhra,
So start to notice your toes,
Notice your fingers,
And gently we're going to stretch the arms over the head,
And deep breath into the nose,
And breathe out through the mouth,
And please gently,
We're going to pull the knees into the chest,
And give yourself a wonderful big hug,
And then when you feel ready,
And please gently,
We're going to roll over to one side,
And you're going to support yourself up,
And find yourself a comfortable seated posture,
And place the hands in front of the heart in Anjali Mudra,
And new moon blessing to you,
Namaste.
