Welcome to your Yoga Nidra practice of the New Moon in Cancer in the Nakshatra of Bhushya.
Bhushya is the nurturer,
Radiating the most auspicious energy for nourishment and spiritual growth.
Its energy supports prosperity and deep spiritual knowledge.
Bhushya invites the compassionate energy of the Divine Mother and devotion in our life.
It empowers us to cultivate emotional security and care,
Creating a nurturing,
Supportive and loving environment for ourselves and those around us.
Try to stay aware and awake during the practice and simply follow my guidance.
You are lying down in Shavasana,
Feet hip-width apart and hands alongside the body,
Arms up.
Make sure you are feeling warm or use a blanket to stay warm as you slowly transition into relaxation.
Adjust your position to make sure you are comfortable,
Then stay completely still.
Eyes closed,
Become aware of your body lying on the ground.
Feel the ground supporting you.
Take a deep breath and as you exhale,
Relax.
Take another deep breath and as you exhale,
Relax even more.
Take one more deep breath and as you exhale,
Relax completely.
Notice the sounds around you,
Slowly moving from one sound to the next without naming them.
First the sounds outside the room.
Notice every single sound.
Now the sounds in the room.
Every single sound.
Listen to my voice guiding you through the practice.
Listen to your breath,
To your heart beating in your chest.
Let go of the sounds now.
Just listen to my voice as I guide you through the practice.
Now create or remember an intention coming from the depth of your heart.
A seed,
Dream or vision you would like to manifest in your life.
Something extremely important to you.
In Yoga Nidra,
This is called Sankalpa.
Make it a short and simple positive statement in the present tense.
Memorize it word by word.
Then repeat it to yourself mentally with faith and trust three times.
Now let me guide you through parts of the body.
No need to do or think anything.
Just bring your attention to the body parts as I name them,
While remaining completely still.
Become aware of the space between the eyebrows.
Then bring your attention to the beat of the throat.
The right shoulder.
Right elbow.
Wrist.
Index finger.
Middle finger.
Ring finger.
Little finger.
Wrist.
Elbow.
Shoulder.
Back to the beat of the throat.
Now bring your awareness to the left shoulder.
Left elbow.
Wrist.
Index finger.
Middle finger.
Ring finger.
Little finger.
Wrist.
Elbow.
Shoulder.
Back to the beat of the throat.
Continue to the center of the chest,
Where the ribcage meets.
Then move to the right breast.
Center of the chest.
Left breast.
Center of the chest.
Solar plexus.
Sacral chakra.
Below the navel.
Move your attention to the right hip.
Right knee.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Ankle.
Back to the sacral chakra below the navel.
Now bring your awareness to the left hip.
Left knee.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Ankle.
Knee.
Back to the sacral chakra below the navel.
Go back to your solar plexus.
Center of the chest.
Beat of the throat.
Back to between the eyebrows.
Feel your whole body.
Feel your whole body.
Whole body together.
Now bring your attention to your breath.
Observe your chest and belly slowly rise and fall,
Flowing with ease,
Like soft,
Rhythmic ocean waves.
The breath is calm,
Deep,
And relaxed.
Prepare to internally count down your breath from 54 to 1,
As you observe your chest slowly rise and fall at each count.
If you lose count,
Continue where you left off,
Or simply start over.
We will begin together.
Inhale,
54.
Exhale,
54.
Inhale,
53.
Exhale,
53.
Continue on your own now.
I'm going to take you through opposite physical sensations.
Imagine the sensations and make them feel real.
Bring about the sensation of dryness,
As if you were walking in the desert.
Notice the dryness in the air,
The dryness of your skin,
The dryness in your throat and mouth.
Feel the dryness in your whole body.
Now reverse the sensation and feel wetness,
As if you were taking a shower.
Feel the wetness over your skin,
The wetness in your hair,
All the fluids flowing in your body.
Feel wetness in your whole body.
Let go of both sensations now.
Now let me take you on a journey.
Visualize yourself walking barefoot on a white sand beach at the end of a warm sunny day,
In front of the ocean,
Under a clear blue sky.
The beautiful sunset is facing you on the other side.
Breathe in the salty freshness of the ocean air.
The water is clear and turquoise,
Shimmering in the sunlight and inviting you to get in.
Slowly start to walk into the pleasantly cool and refreshing water.
As you walk in,
The water reaches your ankles,
Your shins,
Knees.
The water now covers your body up to your navel nurturing you.
Walk further and feel the water reaching your chest,
Your shoulders,
Chin,
Nose.
Notice how you are able to breathe normally underwater.
The water now covers your eyes,
Forehead,
The top of your head.
You are now fully immersed into the ocean,
Standing at the bottom,
Your feet in the sand.
A vibrant world of dazzling fish,
Starfish and colorful corals shimmers all around you.
Notice underwater flowers looking like lotuses dancing with the current.
Feel completely held,
Refreshed and nourished.
Feel your body completely held,
Cared for and loved.
The time appears to have stopped.
Feel the water now feel the peaceful emptiness,
That moment of pause between the end of a cycle and the start of a fresh new one.
You are now able to connect to the universal wisdom,
To receive knowledge from the moon.
How can you better care for yourself and those around you right now?
What or who do you want to devote yourself to?
How can you invite more love,
Compassion and support into your life moving forward?
Now send a clear message out to the universe stating what you need,
Knowing that the energy of the moon will support you.
Give thanks to the moon for her support.
You are completely nourished,
Cared for and loved.
Then,
When you are ready,
Slowly come out of the ocean,
Knowing that you can go back to it anytime you would like to.
Now return to your sankalpa,
The intention you set at the beginning of the practice.
Remember it word by word and repeat it to yourself mentally,
Three times.
Slowly return to your physical body.
Begin to notice your breath.
Feel the support of the ground beneath you.
Now notice the sounds around you.
Maintain your eyes closed and observe the room you are in.
Start to bring gentle light and gentle movements to your fingertips and toes.
Stretch your arms and your whole body.
With eyes closed,
Roll to the right side and slowly come up to sit.
Keep your eyes closed until I tell you to open them.
Feel the aftereffect of the practice.
Start rubbing the palms of your hands together and place them above your closed eyes.
Slowly open your eyes in the palms of your hands.
Then gently remove your palms and look at a fixed spot in front of you.
To allow your eyes to adjust.
This practice of Yoga Nidra is now complete.
Haryom Tat Sat
