Welcome,
This is a yoga nidra to connect with the luminous energy of the full moon.
Full moon encourages us to recognize and shine our own light.
Her empowering energy encourages us to nurture and nourish ourselves so we can fuel our deepest intentions.
Start to make yourself comfortable,
Get cozy,
You can lie down in bed or on the floor,
Cover yourself with a light blanket,
Perhaps you bring a cushion or pillow under your knees for support,
Gently close your eyes,
Allow your arms to rest by your sides,
You can put some space between the legs and the feet,
Finding any position that feels comfortable.
Let's take a few breaths together,
Inhale fully through the nose,
Suspend the breath at the top,
Exhale through the mouth,
Release,
Again inhale through the nose,
Hold the breath in,
Exhale let it go,
One last time,
Inhale deep,
Exhale long,
Return your breath to its natural rhythm.
And now welcome stillness,
Bringing awareness into the body,
Invite full awareness of the senses,
Allow your senses to awaken,
Feel the body supported by the surface beneath it,
Notice the pull of gravity,
Notice the texture of that surface,
Notice the texture of your clothing,
Your blanket,
Anything that's touching the physical body,
Relax your eyes,
Notice the darkness behind your eyelids,
Even with the eyes closed,
We invite the sense of sight,
Relax your whole face,
Notice any fragrance or sense,
Inviting the sense of smell,
Relax your jaw,
Put some space between your back teeth,
Notice the space in the mouth,
Notice any lingering taste on the tongue,
Become aware of any distant sounds,
Become aware of a sound close to you,
Become aware of sounds within you,
Become aware of silence between the sounds,
Notice the space surrounding your body,
Develop awareness of your presence in this space,
Bring your attention to the space between the body and the surface supporting it,
Become aware of your breath,
Release awareness of your breath and your body,
Become aware that you are going to practice yoga nidra,
Yoga nidra begins now,
At this time we affirm our resolve or sankalpa,
Your sankalpa is your deepest intention or vow,
If you have a sankalpa that you work with,
Welcome it now,
If not,
You can welcome an intention,
You might consider,
I embrace what nourishes my mind,
My body and my soul or I embrace my inner light,
Silently state your sankalpa or intention three times,
Now we move to a rotation of consciousness,
Bringing awareness to different parts of the body,
Let your mind freely travel from one part to the next,
Imagine the light of the full moon illuminating each part,
Right thumb,
Right first finger,
Second finger,
Third finger,
Little finger,
Right palm,
Back of the right hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Right shoulder,
Under arm,
Right side of the waist,
Right hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Right big toe,
First toe,
Second toe,
Third toe,
Little toe,
Whole right side of the foot,
Left thumb,
Left first finger,
Second finger,
Third finger,
Little finger,
Palm,
Back of the left hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
Under arm,
Left side of the waist,
Left hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Left big toe,
First toe,
Second toe,
Third toe,
Little toe,
Whole left side of the body,
Crown of the head,
Back of the head,
Forehead,
Eyebrows,
Space between the eyebrows,
Muscles of the right eye,
Muscles of the left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheekbone,
Left cheekbone,
Upper lip,
Lower lip,
Space between the lips,
Tongue,
Roof of the mouth,
Top teeth,
Bottom teeth,
Jaw,
Neck and throat,
Collarbone,
Right side of the chest,
Left side of the chest,
Center of the chest,
Mid-belly,
Low belly,
The whole head and torso,
The whole right leg,
The whole left leg,
The whole right arm and the whole left arm,
The whole back of the body,
The whole front of the body,
Whole upper body,
Whole lower body,
The whole body,
The whole body,
The whole body.
Bring awareness to your breath.
Notice the rise and fall of your belly.
Notice the rise and fall of your chest.
Feel the expansion and contraction of your throat.
Feel the sensation of the breath entering and exiting through the nose.
Notice the ebb and flow of the breath.
It's complete journey from entry to exit.
The whole body breathing.
We come to our visualization.
A number of things will be named.
Allow yourself to visualize them with as much detail as you can and welcome any feelings that accompany your vision.
A babbling brook,
A beach at sunset,
Ocean waves,
A pine tree forest,
Snow clinging to a tree branch,
A willow tree swaying in the breeze,
Moonlight reflected on a pond,
A doe and her fawn at dusk,
A brown rabbit,
A gray wolf,
A cat sitting in a windowsill,
A silver spoon,
A cup of tea,
A bowl of soup,
A stack of books,
A fountain pen,
A journal.
A streetlight,
A crackling fire,
Chimney smoke,
Frost on a window,
A white feather,
A pink lotus,
A moonstone crystal,
A purple amethyst,
A raven,
A clock,
A wooden bridge,
A golden door,
A white candle in a dark room.
A full moon in the night sky.
A full moon in the night sky.
A full moon in the night sky.
Now welcome back your sankalpa or intention.
Stating it silently three times.
Allow your breath to deepen.
Become aware of the breath.
Become aware of the body.
Become aware of your inner light.
Yoga nidra is now complete.
You can stay just like this.
Drift off to sleep.
Or you can bring awareness back to your space.
Invite some gentle movement.
Gently blink the eyes open and take your time to slowly transition.
I offer my deepest gratitude.
Thank you for allowing me to guide you in this practice of yoga nidra.
Many full moon blessings.
