Welcome to Yoga Nidra and the Moon Garden of Intuition.
My name is Sarah.
This practice is an invitation to pause,
Turn your attention inward,
And reconnect with the quiet wisdom within you.
There are times when we feel connected to our own inner knowing,
When a choice feels natural,
A direction feels right,
Or we simply sense what we need.
And there are other times when life feels full of decisions,
Expectations,
And competing voices.
Perhaps we find ourselves thinking through every possibility,
Searching for reassurance,
Or wondering whether we can trust what we feel.
And yet,
Intuition doesn't always arrive as a clear answer or a sudden realization.
Sometimes it's a quiet feeling,
A subtle sense of recognition,
Or a gentle awareness of what resonates within us.
Perhaps we don't need to understand everything right away.
Sometimes we simply need a little space to listen.
Yoga Nidra offers us space to move through the layers of awareness,
Allowing the body to rest,
The breath to settle,
And the mind to become a little quieter.
You don't need to find an answer or create a particular experience.
Simply become comfortable and allow yourself to be guided.
Let's begin by taking a quiet moment together.
Today,
I'll invite you into a peaceful garden beneath the light of a full moon.
A quiet place where winding pathways are illuminated by soft silver light.
Delicate flowers open beneath the evening sky,
And a still reflecting pool mirrors the moon above.
As we wander through this garden,
There is nowhere you need to arrive,
No questions you need to answer,
And nothing you need to figure out.
Perhaps the moonlight will offer a gentle reminder that we don't always need to see the entire path ahead.
Sometimes a little light is enough to notice what is right in front of us and to trust ourselves as we continue forward.
Before we begin our practice,
Let's take a few centering breaths together.
You can rest your hands gently in your lap,
Or if you would like a mudra,
Bring your hands into Hikini Mudra,
A traditional yoga gesture often associated with concentration,
Clarity,
And the integration of thought and awareness.
To form this mudra,
Bring your hands in front of your body,
Palms facing one another.
Gently touch the fingertips of each hand to their matching fingertips on the opposite hand.
Almost like you are gently holding a ball of energy in front of you.
Allow a little space between your palms,
Keeping your fingers soft and relaxed.
Notice the gentle connection between your fingertips,
The lightness of their touch.
And the space held between your hands.
Perhaps this gesture can become a reminder that we don't need to force clarity or search for certainty.
We can simply pause,
Listen inward,
And allow our own understanding to unfold in its own time.
You're welcome to listen to the affirmation silently or repeat after me two times.
I trust my inner wisdom.
I trust my inner wisdom.
I trust my inner wisdom.
Now is a good time to set yourself up for our practice so your body can deeply relax while your mind maintains a light thread of awareness.
It can be beneficial to decide in advance whether you would like to use this practice for sleep or if your intention is to remain awake and aware.
In Yoga Nidra,
You are invited to hover in the gentle space between waking and sleeping,
Aware but deeply relaxed.
If you do drift in and out during the practice,
That is completely okay.
Trust that your body will still receive the benefits of the meditation.
Traditional Yoga Nidra is practiced lying down on your back in Shavasana.
It can also be done in a seated position.
Either way,
You should be physically comfortable and in a space that minimizes distractions.
You're welcome to find a position that feels good for your body,
Perhaps on your back or on your side.
You can place a pillow or bolster beneath your knees and a cushion under your head.
It may be nice to make the room dark with a scarf or eye pillow.
You may want to cover yourself with a blanket.
Create a cozy space.
This is your rest nest.
Let's begin with a slow breath in.
Allow yourself to become comfortable.
Making any final adjustments that will help your body feel fully supported.
If at any point during the practice you need to move,
You are always welcome to do so,
Moving slowly and mindfully.
There is nothing to do and nowhere else you need to be.
This is a practice of awareness.
Together,
We'll gently move through different layers of experience,
Noticing the body,
The breath,
Thoughts,
Emotions,
And the quiet awareness beneath them all.
There is nothing you need to figure out.
No answer you need to find.
And nothing you need to push away.
Simply allow yourself to be the gentle observer.
Meeting whatever arises with curiosity,
Kindness,
And acceptance.
Feel your body settling into the surface beneath you,
Supported without effort.
One,
Allow your body to become heavy.
Becoming aware of your physical body.
Its weight.
Contact with the ground.
Perhaps allowing yourself to settle a little more deeply and to rest.
To notice your breath.
Arriving naturally.
The gentle rhythm of the inhale.
And the soft release of the exhale.
Free.
Become aware of any thoughts or emotions that may be present.
Allowing them to come and go.
Without needing to follow,
Understand,
Or resolve them.
For perhaps the many voices,
Responsibilities,
And expectations of daily life can become a little quieter for now.
Making space to notice your own experience.
And the awareness that remains.
Open,
Spacious,
Observing.
Five,
Resting for a few quiet moments to simple yourself.
Present.
Aware.
Exactly as you are.
Nothing to become.
Nothing to prove.
Simply resting.
Imagine yourself now in a place that feels soothing,
Peaceful,
And calm.
Peaceful and calm.
This could be somewhere you know well or a place your imagination creates.
Perhaps you are outdoors in nature.
We're indoors.
Somewhere warm and comforting.
Allow this place to become your own personal sanctuary.
A place where you feel supported,
Secure,
And at ease.
Feel yourself resting here.
A piece.
Know that this place is always available to you.
At any time during the practice,
If something feels uncomfortable or distracting,
You can gently return here.
Simply remembering this space is enough.
This peaceful place lives within you.
Always here when you need it.
Begin to feel your breath.
Your natural breath.
Aware of breath in your chest.
The easy rise and fall of breath in your chest.
Now go inward,
Deep inside and notice,
What is my heart's deepest wish?
Let the answer come from your heart.
Now create an intention based on your heart's messages.
Allow a sand cobble to form.
This is a positive statement as though it is already happening in present tense.
A Sankalpa is a heartfelt resolve,
A quiet statement of truth that supports your growth.
Something like my inner knowing guides my way.
You can use this statement if it resonates with you.
But if you heard your heart's wish,
Then state it three times silently to yourself as the truth.
Now gently bring awareness through the body.
Simply noticing each area as it is named.
Nothing to change.
Nothing to fix.
Only noticing.
And your face.
Notice your jaw.
Lips.
Become aware of sensation in your mouth.
Feel the roof of your mouth.
Notice teeth.
Gums,
Tongues,
Now feel all of the parts of your mouth all together,
The entire mouth.
Now feel your nose.
Nostril.
Feel your breath passing through the nostrils.
Feel your nose.
Notice your ears.
The wrinkles and folds of the ears.
Backs of the ears,
Inner ears.
Aware of your ears.
Now for your eyes,
Eyelids,
Eyelashes surface of the eyes.
Behind the eyes.
Eye sockets.
Feel the eyes resting softly.
Eyes radiant with quiet awareness.
Become aware of your forehead the space between the eyebrows.
Notice the crown of the head.
Back of the head.
Back of the neck.
Aware of the throat.
Notice the whole head.
The whole head and neck together.
Feel your throat center.
Become aware of both shoulders.
Arms,
Hands.
Palms.
Feel all of the fingers on both hands.
All of the fingers and the backs of the hands.
Feel now both hands alive with sensation.
Aware of the rest.
Forearms.
Elbows.
Upper arms.
Shoulder.
Notice both arms and hands together.
Vibrant.
Awake.
Present.
Notice throat center once more.
Feel the chest.
Arts Center.
Belly.
Notice shoulder blades.
Between the shoulder blades.
Ribs on the back.
Sense the low back.
Buttocks I'm aware of your whole back.
Feel the hips.
Bye.
News.
Lower legs.
Ankle.
Notice the top of both feet.
Healed.
Soles of the feet.
Feel all of the toes.
Become aware,
Both feet together.
Feel both feet and legs together.
The entire lower body.
Now feel the torso front and back.
Hands and arms.
Neck and head.
Feel the whole body now.
The whole body.
Notice the entire global feeling of the body.
Awake and aware in this resting body.
Become aware of your breath.
Your natural,
Unaltered breath.
There is nothing you need to change.
Nothing you need to deepen.
Nothing you need to control.
Simply allowing the body to breathe itself.
Feel the inhale arriving.
Feel the exhale leaving.
Breath moving naturally.
Effortlessly.
Inhale.
Exhale.
Perhaps noticing where the breath is most present for you right now.
You The gentle movement of the chest.
The rise and fall of the belly.
Or the sensation of air moving through the nostrils.
There is no particular place you need to feel it.
Simply notice the quiet rhythm already taking place within you.
Whether or not you are paying attention.
And perhaps there is something comforting in that.
You do not need to consciously guide every part of yourself.
Some things unfold naturally.
Quietly.
Without needing to be directed.
Just as the breath finds its own rhythm,
Perhaps we can allow ourselves a little space to listen inward.
Without needing to know what we might discover.
Now,
As you continue breathing,
Introduce two gentle words.
As you inhale,
Silently here in your mind,
Listen.
Listen with each inhalation.
And as you exhale,
Here in your mind,
Trust.
Trust with each exhalation.
Inhale,
Listen.
Exhale,
Trust.
Allow the words to follow your natural breath without changing its rhythm.
There is nothing you need to hear or understand.
Simply notice the breath and allow the words to accompany it.
Continue quietly on your own now.
And then allow the words to fade,
Simply resting in awareness of your breath.
Now you will begin to notice different sensations and feelings as we move into the next stage.
Remember,
If at any point you would prefer something more familiar,
You are always welcome to return to your soothing place.
It remains here for you,
Steady,
Quiet available whenever you need it.
Now,
Become aware of the experience of self-doubt.
Perhaps a time when you question your own judgment.
Wondered whether you were making the right choice.
Or found yourself looking outside of yourself for reassurance.
You don't need to recall a particular memory.
Simply notice the feeling if it is available to you.
Perhaps there is a sense of hesitation,
Uncertainty,
Or maybe tension somewhere within the body.
Or perhaps something entirely different.
There is no right experience.
Simply noticing.
And now become aware of the experience of self-trust.
Perhaps a time when you listen to your own knowing.
Honored what felt right for you.
Or allowed yourself to move forward without having every answer.
Notice how this experience feels within your body.
Perhaps there's a sense of ease,
Openness.
Steadiness.
Or quiet confidence.
It doesn't need to feel powerful or certain.
Sometimes self-trust is simply the willingness to listen to yourself.
And now,
Slowly move between the two.
Self-doubt,
And self-trust.
Noticing each experience without needing to change it.
Or deciding that one makes you more worthy than the other.
And now,
See if you can become aware of both together.
Perhaps there are moments when you question yourself and still sense a quiet knowing within.
Moments when uncertainty is present.
And you can also offer yourself a little trust.
You don't need to eliminate doubt to listen to your intuition.
Both experiences can be present and neither needs to define who you are.
For a few moments,
Rest here.
Allowing whatever is present.
Nothing to resolve.
Nothing to prove.
Simply noticing.
And now,
State silently to yourself,
I am awake and aware.
I am awake and aware in Yoga Nidra.
Use all of your senses to imagine these things as they are named.
Hear,
Feel.
Smell.
See?
Allowing each one to arise naturally in your own way.
There is no need to try.
Simply notice what comes.
Become aware of the arrow of a compass slowly finding its direction.
The arrow of a compass slowly finding its direction.
The arrow of a compass slowly finding its direction.
Imagine the gentle sound of a seashell held close to your ear.
The gentle sound within a seashell.
The gentle sound within a seashell.
Notice the feeling of a smooth river stone resting in the palm of your hand.
A smooth river stone resting in your palm.
A smooth river stone resting in your palm.
Become aware of a single feather drifting slowly through the air.
A feather drifting slowly through the air.
A feather drifting slowly through the air.
Imagine the familiar fragrance of freshly brewed tea.
The fragrance of freshly brewed tea.
The fragrance of freshly brewed tea.
Notice a small candle flame glowing steadily in a quiet room.
A candle flame glowing steadily in a quiet room.
A candle flame glowing steadily in a quiet room.
You Become aware of the quiet feeling of recognizing something as right for you.
The feeling of recognizing what feels right.
The feeling of recognizing what feels right.
And now,
You are going on a journey.
A journey to a peaceful garden beneath the light of a full moon.
You may begin to see yourself perhaps from above or maybe from behind.
Standing at the entrance to a beautiful garden on a quiet evening.
The sky above you is a deep,
Velvety blue.
Stretching across the landscape as the last traces of daylight have faded.
High overhead,
A full moon glows softly.
Its silvery light reaches across the trees,
The flowers,
The winding pathways ahead.
The evening air is cool and comfortable against your skin.
Perhaps you notice the faint movement of a breeze.
The distant song of crickets or the gentle rustling of leaves somewhere nearby.
Before you stands a beautiful garden entrance.
A simple stone archway,
Softened by climbing greenery and delicate white blossoms.
A small lantern glows besides the entrance.
Casting a warm circle of light across the ground.
You make your way towards the archway.
Feeling the steady earth beneath your feet.
Noticing the quietness of the evening around you.
And when you are ready,
You step into the garden.
A winding stone pathway stretches before you.
Is smooth,
Weathered stones illuminated by the moonlight.
Small patches of moss grow between them.
And along the edges,
Soft greenery spills gently towards the path.
You begin to walk.
Slowly.
Comfortably.
Allowing your attention to wander wherever it naturally wishes to go.
Perhaps you notice the beautiful contrast between the deep blue shadows and the silvery light resting on the leaves.
Some plants are brightly illuminated.
Their shapes easy to recognize.
Others remain partly hidden in the softer darkness.
There is no need to see every detail.
The path is visible enough for you to continue.
One comfortable step at a time.
As you wander farther into the garden,
You notice clusters of pale flowers growing along the pathway.
Some are small and delicate.
Others open wide beneath the evening sky.
Their petals almost luminous in the moonlight.
Nearby,
Climbing jasmine winds its way along a wooden trellis.
Tiny white blossoms resting among glossy green leaves.
A gentle breeze carries their fragrance towards you.
Sweet.
Delicate.
And softly floral.
Perhaps you pause for a moment.
Simply enjoying the scent.
There is something lovely about discovering a fragrance before noticing where it comes from.
The smallest details can draw our attention.
Inviting us to turn our heads,
Look a little closer.
Or simply appreciate what is here.
You continue along the pathway.
The garden opens into a wider space where several smaller paths branch away from the one you have been following.
One curves beneath the canopy of leafy branches.
And other passes between flowering shrubs.
A third winds gently towards a small gathering of trees,
Their leaves moving softly in the evening breeze.
You stand here for a moment.
Looking at the possibilities before you.
There is no sign telling you which way to go.
No destination you need to reach first.
Each pathway offers something beautiful to explore.
Perhaps one direction catches your attention.
A glimpse of pale flowers,
The gentle movement of leaves.
Or simply the way the moonlight rests along the stones.
And so you follow the path that draws you.
There is no need to explain your choice.
Or wonder whether another direction might have been better.
You are simply exploring a garden.
Allowing curiosity to guide you towards whatever feels inviting.
As you walk,
Notice the gentle rhythm of your steps.
Quiet movement of your body.
The comfortable air surrounding you.
Perhaps the pathway curves around a flowering shrub.
Revealing a small stone bench beneath the branches of an old tree.
You pause beside it.
The bench is smooth and weathered.
Its surface cool beneath your fingertips.
Above you,
The branches stretch outward.
Creating delicate patterns against the moonlit sky.
Through the leaves,
You catch glimpses of the full moon.
Sometimes clearly visible.
Sometimes partly hidden as the branches move in the breeze.
And perhaps there is something beautiful about seeing the moon in this way.
Its light remains,
Even when you cannot see all of it.
Take a few moments to enjoy the quiet beneath the tree.
Listening to the soft movement of the leaves.
Noticing the shifting patterns of light and shadow across the stones.
You And when you feel ready,
You continue walking.
Farther along the path,
You begin to notice a soft silvery glow beyond the trees.
As you follow the winding stones,
The garden gradually opens into a beautiful clearing.
Before you rests the peaceful reflecting pool.
Surrounded by low stone walls,
Flowering plants,
And graceful greenery.
The pool rests quietly beneath the open sky.
Surface is almost perfectly still.
Reflecting the deep blue of the evening.
The silhouettes of nearby trees.
And the luminous full moon overhead.
Small lanterns rest along the surrounding pathway.
Their warm golden light offering a gentle contrast to the cool silver glow of the moon.
You approach the water slowly.
Taking in the beauty of the scene.
Perhaps you notice the small stones surrounding the pool.
A delicate fragrance of jasmine drifting through the air.
The quiet sound of the garden continuing around you.
The moonlight shimmering across the water.
Nearby,
You notice a comfortable cushioned bench nestled among the flowers.
Offering a lovely place to sit and enjoy the garden.
You make your way toward it and gently settle in.
Allowing yourself to become comfortable.
The bench support too gently.
The air is pleasantly cool.
And the surrounding plants create a sense of privacy.
As though this little corner of the garden has been waiting just for you.
For a few moments,
Simply look around.
Notice the moon above you.
Bright and full against the deep blue sky.
Notice its reflection resting on the surface of the water.
Almost as luminous as the moon itself.
Perhaps a small breeze passes across the pool,
Creating delicate ripples that move outward in widening circles.
For a moment,
The reflection changes.
A familiar shape stretching and shifting with the movement of the water.
And then as the surface gradually becomes still again.
The reflection grows clearer.
There is nothing you need to do to restore it.
Nothing you need to reach into the water to arrange.
You simply watch.
Allowing the movement to come and go.
Perhaps this experience reminds you of the many moments in life when our thoughts are moving.
When questions arise.
When possibilities seem to pull us in different directions.
Sometimes we may feel quite certain of ourselves.
And at other times,
Our understanding may feel less clear.
Perhaps you may have experienced moments when you knew what felt right,
Even if you could not fully explain why.
A quiet sense of recognition.
A feeling of ease with a particular direction.
Or the simple awareness that something mattered to you.
And perhaps there have been times when that sense of knowing felt more distant.
Surrounded by many options,
Doubts,
Responsibilities,
Expectations.
Or the many thoughts moving through your head.
You do not need to sort through any of these experiences here.
There is no question you need to bring into this garden.
No decision you need to make.
No answer you need to discover.
For now,
You can simply sit beside the water.
Noticing the moonlight.
Listening to the garden.
Allowing yourself to be here.
Perhaps you turn your attention toward the sounds around you.
Soft rustling of leaves.
The occasional song of a cricket.
A faint movement of water against the stone.
Some sounds are close,
Others far away.
You don't need to search for them.
They arrive naturally.
Becoming part of your awareness for a moment,
And then fading again.
Perhaps listening in word can be something like this.
Not always a clear message or a voice that speaks in words.
Sometimes it may be a subtle feeling,
A quiet preference.
A sense of recognition.
Or simply noticing what feels meaningful to you.
There is no need to interpret anything that arises.
You're welcome to let this be a moment of rest.
Without asking it to become anything more.
You look again toward the reflecting pool.
The full moon rests above the garden.
And its reflection glows softly in the water below.
The moonlight illuminates the nearby flowers.
Stone pathway.
The graceful branches of the trees.
Beyond them,
Other parts of the garden remain in shadow.
And yet,
There is something comforting about the way the light reveals what is close.
Without needing to illuminate every distant corner.
Perhaps there are times in your own life when you wish you could see farther ahead.
Understand how everything will unfold.
Or know with certainty which direction to take.
And perhaps there are other times when you have moved forward with only a little understanding.
Learning more as you went.
You don't need to see the entire path from where you are sitting.
You can appreciate the part that is visible.
And allow the rest to remain unknown for now.
You take a slow,
Comfortable breath.
Noticing the cool evening air.
The gentle movement of your body as you breathe.
Perhaps you place a hand over your heart or simply allow your hands to rest wherever they feel comfortable.
For a few moments,
You turn your attention inward.
Not searching.
Not questioning,
Simply noticing.
Perhaps there's a sense of ease somewhere within you.
Or a feeling of uncertainty.
Or thoughts that continue moving through your awareness.
Perhaps there is nothing especially noticeable at all.
Whatever is present can be here.
You do not need to create a feeling of certainty to begin trusting yourself.
You do not need to understand every part of your experience to honor it.
Perhaps intuition begins with something as simple as allowing yourself to notice.
Without immediately questioning or dismissing what you feel.
And perhaps trust grows through small moments of listening.
Honoring your preferences.
Recognizing your needs.
And allowing yourself to learn along the way.
You remain seated beside the reflecting pool.
Surrounded by the quiet beauty of the garden.
The jasmine blossoms rest softly among the leaves.
Their delicate fragrance occasionally carried towards you by the breeze.
Warm lantern light glows along the stone path.
Above you,
The full moon continues to illuminate the evening sky.
Nothing here is asking you to make a choice,
Find an answer,
Or become more certain of yourself.
For these few moments,
You are simply resting.
Perhaps the moon garden offers a gentle reminder that your own inner knowing does not need to arrive loudly to be worthy of your attention.
It can be subtle,
Quiet,
Sometimes clear,
Sometimes difficult to recognize.
And just as you allowed yourself to follow a pathway through the garden without knowing everything you would discover.
Perhaps you can offer yourself a little of that same openness in your own life.
You can listen,
Notice,
And allow understanding to unfold in its own time.
There is no need to turn this experience into a lesson.
Simply enjoy the garden around you.
The soft silver moonlight.
The fragrance of jasmine.
The gentle evening breeze.
And the beautiful reflection resting on the water.
You remain here for a little while longer,
Resting comfortably beneath the full moon.
Allowing the quiet of the garden to surround you.
Nothing to solve,
Nothing to prove.
Nowhere else you need to be.
Just the moonlight.
The still water.
The gentle rhythm of your breath.
And the simple experience of being here exactly as you are.
Remember now your Sankalpa,
Your heart's wish statement.
The positive intention you set at the beginning.
State it silently now three times as the truth.
And your awareness remains here for just a few moments longer.
Resting comfortably beside the reflecting pool beneath the full moon.
The delicate fragrance of jasmine drifting through the evening air.
The soft glow of lanterns along the stone pathway.
A beautiful reflection of the moon resting on the still water.
Perhaps you take one last look around the garden,
Noticing the pale blossoms.
The graceful trees.
And the winding pathway that brought you here.
There is nothing more you need to make of this experience.
Perhaps you simply carry with you the reminder that you don't need to see the entire path ahead to begin trusting yourself.
Sometimes a little light is enough to notice the next step.
And when it feels natural,
You begin to return from the moon garden.
Gradually bringing your awareness back to the present moment.
Here in the room where you began.
Five,
Rest in a sense of openness,
Spaciousness.
Simply aware of being here.
Or become aware of yourself as the witness.
The one who has observed your body,
Your breath,
And your experience with gentle curiosity.
Breathe.
Begin to notice thoughts,
Sensations,
And sounds.
Allowing the world around you to gradually return to awareness.
Two,
Notice your breath.
Its natural rhythm.
The inhale arriving.
The exhale,
Leaving.
Perhaps allowing your breath to deepen slightly as your body begins to reawaken.
One.
Now,
Sense your body.
Feel the weight of your body resting.
Notice the surface beneath you,
Supporting you completely.
You are now completing yoga nidra practice,
Becoming slowly more awake and aware.
Take a slow breath in.
And out.
You are welcome to remain here for a little while longer,
Resting quietly or drifting softly into sleep if that feels right for you today.
Feel free to tune me out and continue resting deeply.
If you are ready to reawaken,
Gently invite small movements back into your body.
Perhaps wiggling your fingers,
Moving your toes.
Softly turning your head from side to side.
Take a fuller breath into your belly,
Into your chest.
When you're ready,
Gently roll onto your side if that feels comfortable.
Slowly press yourself up to a seated position.
Allowing your spine to lengthen.
Perhaps enjoying a small stretch or a quiet yawn.
Take one more full breath in.
And ow.
Notice how you feel.
Aware of the effects of your practice today.
Perhaps the moon garden offers a gentle reminder.
There may be times when your direction feels clear.
And other times when questions or uncertainty are present.
You don't need to have every answer to honor your own experience.
Just as you follow the winding pathway through the garden.
Noticing what drew your attention.
Perhaps you can continue offering yourself that same curiosity and trust.
Your inner knowing may be subtle.
Sometimes familiar.
Sometimes difficult to recognize.
There is no need to force it or ask it to become something more.
Perhaps simply making space to listen is enough.
My inner knowing guides my way.
Bring your hands gently to heart center.
When it feels right,
Allow your eyes to slowly open to a soft gaze on the floor.
You Bow to yourself in appreciation for practicing today.
The light in me sees and honors the light in you.
Namaste.
