Welcome to your practice of Yoga Nidra.
This Yoga Nidra is specifically created to offer rest and gentle renewal during the waxing moon phase when energy is slowly building and the restoration time that we take supports our growth.
Take some time before we begin to ensure that you are as comfortable as possible in whatever position you want to be in.
Make sure you're warm enough.
When you feel that you found the shape that feels right for you,
Begin to allow your body to soften.
Allow your arms to rest and perhaps the palms are open.
Feel the gentle weight of your body supported fully by the earth beneath you.
Take a slow deep breath in and a long soft breath out.
This is your time to rest,
To renew,
To gently build inner energy during this waxing moon phase.
As the moon grows,
So too can your inner strength and clarity.
Silently offer yourself a simple intention for this practice,
Something nurturing and gentle.
Something like,
I welcome growth or I allow myself to restore.
Or any other phrase that you feel is going to bring some sense of an alignment into what you need right now.
If you have one,
Repeat it to yourself three times.
We'll now begin a slow journey through the body.
Allow my voice to guide you.
You don't need to try too hard.
Effortless awareness.
Bring your awareness to your right hand.
Be aware of the thumb,
Second finger,
Third,
Fourth,
Little finger,
The palm,
The back of the hand.
Awareness moves to the right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Effortless awareness.
Left hand,
Thumb,
Second finger,
Third,
Fourth,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Feel both arms resting heavy and peacefully.
Bring awareness to the toes of the right foot,
Sole of the foot,
Heel,
Ankle,
Calf,
Knee,
Thigh,
Hip.
Left toes,
Sole of the foot,
Heel,
Ankle,
Calf,
Knee,
Thigh,
Hip.
Feel both legs becoming soft and grounded.
Now the lower back,
Middle of the back,
Upper back,
Shoulder blades melting into the support of the earth beneath you.
Become aware of the belly rising and falling with ease,
The chest expanding and releasing softly.
Awareness moves to the throat.
Effortless awareness.
Jaw,
Cheeks,
Eyes,
Forehead,
Crown of the head.
Sense the whole body lying in stillness.
The whole body in stillness.
The whole body soft,
Spacious,
Receptive.
Feel the breath moving effortlessly.
With each inhale imagine drawing in the growing light of the waxing moon.
Gentle,
Silvery,
Nourishing.
With each exhale release tension and heaviness and anything that's no longer working for you.
Inhale receiving,
Exhale softening.
Inhale receiving,
Exhale softening.
Inhale receiving,
Exhale softening.
Allow the breath to be the bridge between rest and renewal.
In your mind's eye see the waxing moon glowing above you.
Its light is not yet full but it's greening strength just like you.
Imagine this moonlight flowing down over your body.
It fills you with calm,
Confidence,
Quiet energy,
The sense of becoming.
Feel it pooling in the heart,
Spreading through the limbs,
Illuminating the mind with clarity and peace.
You are resting and at the same time gently growing.
Begin to return slowly.
Feel the weight of your body,
The space that's beneath you,
The air touching your skin.
Gently deepen your breath and wiggle fingers and toes gently.
When you're ready take any other movements that you need to prepare you to move into the rest of your day.
Notice how you feel.
Welcome in a sense of peace and contentment and linger there for a moment.
Offer yourself the opportunity to carry this with you throughout the rest of your day.
And as the moon continues to grow may you grow with ease and grace.
Let's take a final breath together.
Inhale light and exhale gratitude.
Thank you for practicing with me today.
Enjoy the rest of your day wherever you are.
