Welcome to your 20 minute yoga nidra for the full moon.
Deeply nourishing practice that gives your body and mind a well deserved rest.
Find a comfortable position to lie down,
The body melting into the earth as you settle in,
Gathering any props you need to to make yourself feel as supported as possible.
That might be comfy socks,
A blanket,
A pillow underneath the knees.
As you start to arrive,
Feet a hip distance apart,
Shoulders melt away from the ears,
Palms long beside your body,
Palms facing up towards the moon.
Eyelids grow heavier and heavier until they close,
Taking a moment to bring the beautiful bright shimmering full moon to mind,
So unlike the new moon that's dark and failed.
This moon brims with energy and is visible lighting up the dark starkest sky.
The full moon is an auspicious and sacred time marking the climax of the lunar cycle,
The energies at its fullest and brings with it all of our underlying emotions to be felt and cleansed.
This is a time for forgiveness,
For letting go,
Healing,
So that we can cleanse and prepare our inner landscape for fresh seeds of possibility once the new moon comes back around in a couple of weeks.
So now we'll connect to our full moon forgiveness formula as shared by Jasmine Boland,
Moonologer.
Under this glorious full moon,
I forgive everything,
Everyone,
Every experience and any memory of the past or present that needs forgiveness and healing.
I also forgive myself of past mistakes.
I remind myself that the universe is love,
That I'm forgiven and that I'm governed by love alone.
Love is now adjusting and leading my life.
Realizing this,
I reside in peace.
Resting here for a few moments,
Soaking in the essence of forgiveness,
Release and letting go.
Bathing the body and the energy of this beautiful bright full moon.
The moon beams coming down from the sky and cleansing and healing every cell as your body opens up to the earth.
Allow the body to fill on the inhale and empty and release as you exhale.
A few more rounds of slow smooth breath,
Telling the body it's safe and comfortable to let go,
Release,
Forgive and heal.
The second stage of this full moon nidra is to set an intention to now let everything go.
Giving up all responsibility,
You've harnessed the moon energy to set in motion what you'd like to surrender and move on from.
Now you can settle into a comfort and trust that this is emotion.
Best thing you can do now is fully surrender,
Let go of all worldly concerns and trust the moon and the universe has heard you.
You have no more obligations or problems to solve in this moment.
This practice invites you to enter a state beyond even the deepest relaxation.
Allowing you to rest in profound peace and calmness.
Begin to connect to the natural breath.
Just noticing how the breath moves through the body as you breathe in and out.
Every inhale filling the body up with a sense of calm.
Every exhale taking away a layer of stress or tension.
Your bones are heavy and grounded,
Muscles beginning to gently soften.
A sense of deep release sinks into your body as you allow the earth beneath you to fully support your weight.
Whole body melting,
Sensing the edges of the body fully dissolving into the space around you.
Intuitively begin to seek out any areas of stress or tension that you're holding.
Sending some calming and nourishing breath into these areas.
There's no need to make this effortful,
Simply allow the body to soften naturally with the flow of your breath.
And it's natural that your mind may drift.
You can let it wander as it wants for now,
Knowing you're still absorbing all of the physical and mental benefits of your time in meditation.
There's no need to achieve or do anything here.
You can fully relax.
Moving on to the body scan,
As I call out each part,
Simply pour your awareness and attention into that area.
The simple act of moving your awareness through the body is nourishing and restorative.
Perfectly attuned to the energies of the full moon.
Bringing your awareness to the crown of your head.
Middle of your forehead.
Awareness spreading down to your ears.
Left eyebrow.
Right eyebrow.
Two eyebrows together.
Space between the eyebrows.
Your eyes are heavy in their sockets.
The tiny muscles supporting the eyes can release and relax.
Delicate space just beneath the eyes.
Softening the cheeks.
Noticing any sensations in the mouth.
Teeth.
Gums.
Everything is heavy and relaxed at the bottom of your mouth.
Taking in the entire face now.
Imagining it's soft and peaceful.
Throat.
Throat is open.
Left shoulder.
Left upper arm.
Left elbow.
Left lower arm.
Left wrist.
Left thumb.
First finger.
Second finger.
Third finger.
Pinky finger.
Noticing any sensation in the palm of the hand.
Back of the hand.
Whole hand.
Whole left arm.
Relaxed and heavy.
Sinking to earth.
This moves to the chest.
Your chest feels broad and open.
Heart space is soft.
Belly relaxed.
Ribs fanning apart as you breathe in.
Softening back down as you breathe out.
Everything drifts over to the right shoulder.
Right upper arm.
Right elbow.
Right lower arm.
Right wrist.
Right thumb.
First finger.
Second finger.
Third finger.
Pinky finger.
Noticing any sensation in the palm of the hand.
Back of the hand.
Whole hand.
Whole right arm.
Relaxed.
Heavy.
Sinking to earth.
Tension drifts to the hips and pelvis.
Left thigh.
Left knee.
Left calf.
Left ankle.
Top of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
All toes together.
Left heel.
Arch.
Ball of the foot.
Whole left foot.
Whole left leg.
Heavy.
Relaxed.
Sinking to earth.
Awareness floods the left side of the body.
Whole of the left side of the body.
Relaxed.
Heavy.
Sinking to earth.
Right thigh.
Right knee.
Right calf.
Right ankle.
Top of the right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
All toes together.
Right heel.
Arch.
Ball of the foot.
Whole right foot.
Whole right leg.
Relaxed.
Heavy.
Sinking to earth.
Awareness floods the right side of the body.
Right side of the body.
Relaxed.
Heavy.
Sinking to earth.
Taking in the whole body as one now.
Relaxed.
Grounded.
Open.
Invite the whole body to feel heavy,
As if it's made out of stone and you couldn't move even if you tried.
Now embody a sense of lightness.
Whole body light as a feather,
As if you're floating.
Bringing the body back to a sense of heaviness once more,
Feeling grounded,
Sinking into the earth beneath you.
Shifting back to a sense of lightness,
So light you feel suspended in mid-air.
And moving back and forth between heaviness and lightness until you find the perfect sensation for you.
Welcoming both lightness and ease in the body and a deep sense of groundedness and stability.
Every cell of the body is flooded with full moon nourishment as the nervous system unwinds.
Your whole being is replenished.
Let the body rest in stillness and silence for a few precious moments.
Don't mind the time,
Allow your awareness to drift and float.
And I'll guide you back out shortly.
Gently calling some deeper breaths back into your body.
Feeling the sensation of your belly expanding as you breathe in.
And the whole body softening and melting as you breathe out.
And taking a few moments here to gently come back into the present moment.
Becoming aware of the space around the body.
Maybe a sense of lightness or release or softness after you've used your time in nidra to let go.
Harnessing the full moon energies of forgiveness,
Release.
When the body feels ready,
Kindly rolling to your right side.
Keeping the eyes closed,
The energy introverted.
Maybe hugging the knees towards the chest.
Feeling a deep sense of comfort and peace.
Acknowledging how you feel after some time in deep rest.
When you're ready,
Taking your time,
There's no rush at all.
Gently making your way to a seated position.
Gently taking some intuitive stretches,
Rolling the shoulders,
Relaxing the jaw.
And slowly opening up the eyes and coming back into the space around you.
Your full moon yoga nidra practice is now complete.
Namaste.
