Welcome to your yoga nidra practice for cosmic awareness.
Begin to settle into the space that you are in.
And allow the legs to come long and the ankles fall out wide.
The arms are welcome to rest beside the body.
Or maybe one hand comes to heart and one to belly.
Find the position where your body is comfortable and relaxed.
As we prepare our minds and body to enter into the practice of yoga nidra.
Let's welcome in the quiet energy of the moon overhead wherever she is in her cycle tonight.
Full or new.
Or somewhere in between.
She is always moving through phases.
Just as you are.
Let the moon remind you that you don't need to arrive at this practice as finished.
Or a complete being.
You are allowed to be in transition.
In process.
In the soft space of in between.
I invite you to allow this practice to dive deeper into what your heart needs from you right now.
Without any need to find the right answer.
Simply let the question rest in you.
Like a seed dropped into the soft soil of earth.
And allow the practice to tend to that soil.
Cultivate the seeds while you rest.
Take a deep breath in through the nose.
Fill the lungs,
Expand the ribcage.
Exhale to let it all go.
We will begin our practice with Faloma II.
A pranayama to stimulate the vagus nerve.
And the parasympathetic nervous system.
To allow the body to shift into rest and digest.
Valoma II consists of taking a deep inhale through the nose.
And a three-part exhale with gentle pauses between each.
We will explore this pranayama for a few rounds.
Allowing the breath to be guided.
And then following your own natural rhythm.
We'll begin by taking a cleansing breath in through the nose.
And an open mouth exhale,
Let it go.
We will begin Valoma II as you inhale through the nose.
Exhale for one,
Pause.
Exhale to pause.
Exhale fully.
Pause.
Inhale deeply through the nose.
Exhale one,
Pause.
Exhale to pause.
Exhale 3,
Release the breath fully pause.
.
.
Continue this rhythm of breath as you inhale.
Find the three-part exhale.
And three more rounds of Valoma II on your own time.
Your own breath.
Once you've completed the three rounds.
Come back to a natural rhythm of breath.
Begin to settle deeper.
Into the space that you're in.
Feel your limbs become heavy.
The back body sink into the support beneath you.
As you inhale feel the earth rising up to hold you And as you exhale,
Feel gravity.
And accept the invitation.
To release the body down.
Down.
Down.
The practice of Yoga Nidra will begin.
Do not worry or become agitated.
If you do not hear everything I say.
It is natural to flow in and out of conscious hearing throughout yoga nidra.
Know that the deepest part of you is always listening.
Bring your awareness.
The center point between your eyebrows.
Visualize a bright star at each point of the body that's named.
Feel as it radiates warmth and light.
Throughout the entire body.
Base of throat.
Right shoulder.
Right eyebrow.
Right temple.
Right eye right cheek right ear.
Right shoulder.
Warm radiating light.
Right upper arm.
Right elbow.
Right wrist right palm of hand.
Right fingers.
Right side of chest right ribs.
Right side body.
Right hip right side.
Right knee.
Warm radiating light.
Right shin.
Right ankle.
Right top of foot.
Right toes.
Right sole of foot.
Right heel.
Right calf.
Right back of knee.
Right hamstring.
Right glute.
Right low back.
Right shoulder blade right side of neck.
Right side of head.
The whole right side of body radiating warm and light.
Left eyebrow.
Left temple.
Left eye.
Left cheek left ear.
Left shoulder.
Left upper arm.
Left elbow left forearm.
Left wrist.
Left palm of hand.
Left fingers.
Left side of chest.
Left rib left side body.
Left hip.
Radiating warm light.
Left thigh.
Left knee.
Left shin.
Left ankle.
Left top of foot.
Left toes left sole of foot.
Left heel.
Left calf left back of knee.
Left hamstring.
Left glute.
Left side,
Low back.
Left shoulder blades.
Left side of neck.
Left side of head the whole left side filled with radiant light.
Feel this radiant star at the third eye center.
Right between the eyebrows.
Begin to see a constellation of stars within the body.
Sense the entire galaxy above the body.
Sense an entire galaxy below the body.
Feel the body floating in a sea of starlight.
Your body filled with this light and let your awareness rest at your heart.
Sense that your heart is filled with this light quiet.
Weightless.
Endlessly deep.
There is no end.
And no beginning.
Rest in the cosmic awareness.
Rest.
Shaw.
Holding everything within it.
Effort.
Floating in this cosmic awareness.
You are made of it.
Feel the galaxy above you.
Settle gently downward.
Like a slow exhale of the universe.
Draping over your body like the heaviest blanket.
Feel the galaxy below you rise to meet it.
Held from above.
Held from below.
And a state of complete stillness.
No center.
No edges.
Let the stars within your body begin to fade.
One by one.
Like a sky slowly closing its eyes.
The crown dimming.
Throat,
Dimming.
The heart still glowing softly.
Like a single ember.
Settled in the air the pelvis the legs.
The feet.
Each constellation fading.
Into a deeper quieter sense.
There is nowhere you need to be.
There is nothing you need to do.
There is no one you need to be.
You are simply a small handful of starlight.
Resting in a much larger field of galaxies.
Being held.
Being supported.
Without end.
And let this darkness be the most restful place you've ever known.
Let it be heavier than sleep.
Quieter than silence.
If thoughts drift through.
Let them be like distant shooting stars.
Without needing to pull your attention.
Simply sinking Sinking.
Sinking into this cosmic dark.
You may feel your sense of where your body ends.
And the night begins grow soft.
And disappear altogether.
This is safe.
There is no need to hold on to the shape of your body.
The galaxy is holding that shape for you.
Stay in this galaxy of stars.
For as long as you need.
And let it carry you gently.
All the way in to sleep.
