Full Moon Yoga Nidra

This Yoga Nidra Meditation takes you through the 5 stages of relaxation, pulling back your energetic layers (koshas) through body awareness, breathwork and a guided imagery visualization so that you can help your body, mind and soul release any attachments, emotions or discomfort of any kind. This practice can also be used as part of a releasing ritual during a full moon when the moon's energy is ripe for harnessing heightened emotion.

Enjoy your jouney through the Redwoods...

Transcript

Hello loved ones,

Welcome to your Yoga Nidra session.

Today we give special focus to letting go,

Releasing any attachments,

Limiting emotions,

Tension,

Old narratives,

Or discomfort of any kind.

This is a restorative meditation that can also be used during a full moon.

Full moons are known to amplify emotional sensitivity,

So creating a releasing ritual through visualization is a beautiful way to harness any supercharged emotions and use them to grow into a place of gratitude and celebration while in the safety of your own meditation.

So,

As we begin,

I always start each Yoga Nidra session with a few reminders and assurances.

As you lie here in Savasana,

Take a deep breath and as you exhale,

Let go of any and all expectations.

And with each new breath in,

Know that just being here is enough.

There is nothing that you need to make happen.

There is no one that you need to please.

And most importantly,

There is nothing that you need to be that you are not already.

So,

Welcome home,

Home to your most relaxed,

Safe,

And peaceful self.

If you haven't already found the most comfortable position for you,

Please make any needed adjustments.

Close your eyes.

Let your hands fall to the sides,

Being sure not to touch your body.

Let your ankles drop to the corners of your mat.

And let the floor hold you,

Just as the ocean sand sinks to the sea floor.

Feel the safety of the ground beneath you,

Feeling all the places your body connects with the mat,

Perhaps a blanket,

And the floor itself.

Set the intention to be as still and present as possible.

Think to yourself,

I will not sleep.

If you need to make any adjustments,

That's fine.

And if you happen to drift off,

That's okay too.

This is a practice that takes practice.

Do not fill yourself with worry about falling asleep or analyze if you're doing it correctly.

It is the intention that matters most.

The mind will be reminded of this practice throughout.

So the more you practice,

The more aware you'll become.

Now as you feel your body settle into your mat even more,

Pay attention to the space around you.

First the sounds within the room.

And then any voices,

Maybe traffic or music,

Anything outside the room.

Feel the temperature of the air floating across your skin.

Maybe there's a window,

Can you feel the sun reaching in?

Or maybe the cool air coming in through your lungs.

Just be aware of those sensations.

And then let them drift.

And how about those internal messages of the body?

Any aches or pains?

Or constant chatter and to-do lists?

Maybe anxieties or struggles.

Let's welcome them in.

Don't fear them.

Try not to shut them down.

Let them in.

Invite these thoughts.

Invite these sensations and say thank you for being here.

Bringing these feelings to my attention.

And as each one comes,

Just notice them and try to watch them float by you.

These sensations,

These thoughts,

They are there as part of your unwinding.

Often the more relaxed we get,

The more we start to remember all the to-dos,

All the unfinished business of the day.

This is your chance to witness them without judgment,

Just like a parade passing by.

Trust that they will come around again after this meditation.

Now as you watch that parade of thoughts and feelings and sensations float further and further away,

Take the opportunity to fill the space now available with something called a sankalpa,

An intention for today's practice,

An intention maybe even for your way of life as a whole.

It's a way that you want to feel that is simple in the present tense and positive.

It could be something as simple as I release that which no longer serves me.

It could be more pointed as in more and more I accept challenges for the growth opportunities they bring.

Discover your sankalpa naturally.

There's no need to force it.

And then,

Just as we did with your sensations and internal messages,

Let your sankalpa float away in the path of that parade and focus again on the physical body.

We now begin the rotation of consciousness or we take a trip through all the different parts of the body,

Swiftly bringing our mental attention from part to part,

Just long enough to imagine maybe a drop of oil or a soft kiss on each part of the body before moving on to the next.

Take comfort knowing that no one part of the body is more deserving of attention than the others.

Every inch receives the same gift of awareness and tenderness.

We will begin with the right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the right hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Right armpit,

Shoulder blade,

Right side of the chest,

Right side of the waist,

Right hip,

Right backside,

Right side of the groin,

Right thigh,

Right knee,

Right calf,

Ankle,

Heel of the right foot,

Toe of the foot,

Top of the foot,

And now each toe on the right foot in turn.

One,

Two,

Three,

Four,

Five.

Take the thumb of your left hand now,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the left hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Left armpit,

Shoulder blade,

Left side of the chest,

Left side of the waist,

Left hip,

Left side of the groin and backside,

Left thigh,

Left knee,

Left calf,

Ankle,

Heel of the foot,

Sole of the foot,

Top of the foot,

And now each of the toes of the left foot in turn.

One,

Two,

Three,

Four,

Five.

Now to the back.

Become aware of the right shoulder blade,

Left shoulder blade,

The right backside,

And left backside,

The full length of the spine,

The whole back together.

And now move to the front of the body,

The top of the head,

The forehead,

Both sides of the head,

The right eyebrow,

The left eyebrow,

The space between the eyebrows,

The right eyelid,

The left eyelid,

The right ear,

Left ear,

The right cheek,

Left cheek,

The bridge of the nose and tip of the nose,

Upper lip,

Lower lip,

Chin,

Throat,

Right side of the chest,

Left side of the chest,

Belly,

Groin,

The whole of the right leg,

The whole of the left leg,

The whole,

The whole of the right arm,

The whole of the left arm,

The whole of the back,

Backside,

Spine,

And shoulder blades,

The whole of the front,

Abdomen,

And chest,

The whole of the body together,

Relaxed and present,

The whole of the body together.

See your whole body supported,

Lying on the floor,

The whole body.

Now bring your focus to your breath,

Feeling the natural flow of your breath in and out of your lungs,

No effort,

Whatever pace and depth feels good to you.

As you breathe,

Pay attention to the movement of your belly,

Feeling it rise and fall with each breath in and out.

Really synchronize your breath with the movement in your belly and start counting your breaths backwards from 27 to 1.

Think to yourself,

27 belly rising,

27 belly falling,

26 belly rising,

26 belly falling,

25 belly rising,

25 belly falling,

And so on,

On your own now.

And if at any point you lose count,

Simply start again at 27.

Complete awareness,

Staying awake.

Anza Stop counting now,

Wherever you are,

And move the focus of your breath to your nostril.

Really bring your awareness to the air moving in and out of your nose now,

Awakening energy to every cell in the body.

And start counting again from 27 to 1.

27 breathing in,

27 breathing out,

26 breathing in,

26 breathing out,

25 breathing in,

25 breathing out,

And so on,

On your own once again.

Complete awareness.

Stop counting.

Stay alert.

There is no need for sleep.

There is only awareness.

Being aware of the spaces and places that hold you to the earth.

Imagine now that your whole body is increasingly heavy.

Feel the edges of your body gently melting not just on top of your mat,

But into it,

Surrendering your whole body that is heavy as steel.

And now release that sensation and imagine that the whole body is light as cotton.

See your whole body gently floating away from the floor with each breath letting go of the earth feeling lighter,

Softer,

Weightless.

Let yourself move between those two sensations,

Feeling your body melting into your mat heavy as steel,

Unable to lift your arms or legs,

Feeling that heavy head.

Feel the weight as fully as you can and then let it go and feel the sensation of a body so light,

Airy and free,

Hovering effortlessly above the floor.

Can you now imagine being both of them at the same time,

Heavy as steel and light as cotton?

And letting that go as well,

We now come to the visualization part of our practice,

Where you are invited to bring your awareness to the space between your eyebrows,

Your third eye.

As you hear,

See,

Smell,

And maybe even taste the various images I'm about to share with you,

Use this voice as a lighthouse.

If you find yourself a little lost,

Maybe confused along the way,

Let it be a way home,

A sense of safety.

So now try to bring your feeling,

Awareness,

Emotion and imagination to each vision as fully as you can.

Waves crashing on a shore,

A lighthouse in the dark of midnight,

A baby laughing,

Snow capped forest trees,

The flicker of a candle flame,

Wind in your face through an open car window,

A car horn,

The twinge of lemonade at first sip,

Birds flying across the sunset,

The body surrender from a deep exhale.

Slowly now,

Let everything fade and imagine that you are walking amongst the redwoods,

Protected from the world with each abundant life-giving tree you pass.

And as you walk through the woods,

You soon find yourself in a clearing perfectly lit by the full moon.

The glow of the night sky illuminates four pillars surrounding you.

The one straight ahead to the north holds a bowl of salt.

To the right in the east sits a bowl of water.

Behind you to the south is a candle.

And to the left in the west lies a fireproof container.

Feelings begin to churn and swirl within you and you remember how supported you are.

You press your feet into the soil,

Paying close attention to how supple and rich the soil feels.

You breathe in the fresh air and let the oxygen flow through you with ease.

And you repeat after me,

I open my mind and I'm ready to let go.

One more time,

I open my mind and I'm ready to let go.

What are the attachments,

Discomforts,

The limiting emotions ready to leave you in this moment?

As they come,

Feel the sensation of lightness,

Like the morning haze rising off the water on a lake.

And write them on the paper that is now in front of you on the forest floor.

Take a moment and write whatever comes to mind.

Now fold the paper and head to the south pillar behind you and light the paper on fire with the candle,

Watching the flame burn it away.

And before the paper burns fully,

Walk east to the fireproof box and drop it inside,

Witnessing the smoke travel up to the sky,

Escaping in effortless swirls.

Now take the ash from the box and mix it with the salt from the pillar to the north.

Allow the salt to absorb any remaining negativity,

Any negative energy,

And absorb it away.

Finally,

Bring the bowl of salt and ash to the water to the west,

And pour the salt mixture into the bowl of water,

Emptying it onto the forest floor.

And as the water touches the soil,

It turns into a rushing river,

Bringing whatever it is that you released into that fire,

Into the ash,

Absorbed by the salt and water,

And it brings it downstream,

Reintroduced to the earth like compost to a garden.

See that river,

Hear that river,

Feel the cold water against your fingers.

In this full moon,

Energized night,

Give thanks to the elements for taking these burdens from you.

Appreciate the harvest that awaits as you release and let go.

When it feels right,

Take a moment to plant your seed or intention,

The sankalpa you chose at the start of this meditation.

Fill the space in your heart with your resolve and repeat it three times with intention and total belief.

When you are ready,

Slowly make your way out of the clearing,

Past the wise redwoods.

And as you close your practice,

I invite you to surrender once more,

Breathing with ease,

Stronger,

Supported,

Clear-headed,

Confident.

Let the full moon of the night nurture you,

Care for you,

And protect you.

Let its energy remind you of your own compassion and inner strength.

The practice of yoga nidra is now coming to an end.

As I say the words,

Harayom tatsat,

You will awaken if you've fallen asleep,

And we will come back to the physical body,

The physical breath.

Harayom tatsat.

Little by little,

You will start to develop awareness of your body from the top of your head to the tips of your toes.

You can start wiggling your fingers and toes.

Massage your head back and forth on the mat,

Slowly making your movements a little bigger,

A little fuller.

Become more and more aware of your surroundings,

Allowing the sounds,

Smells,

And temperatures to come back into focus.

Keeping your eyes closed,

But keeping your movements steady,

Growing bigger still.

Maybe bringing your knees to your chest or your arms outstretched.

And I invite you to roll onto your right side for a few deep breaths before sitting up fully.

Make sure to support your head with your arm.

Take your time,

Moving at a pace that is comfortable for you.

After a few breaths,

Please come to a seated position with your hands at your heart.

And as we breathe in one last cleansing breath in and release,

We extend our deepest gratitude.

Namaste loved ones.

Reviews

Thnk you for this soothing, calming, healing and beautifully paced yoga nidra. After many listens, I finally stayed awake till the end and consciously experienced the releasing part of the meditation. Loved it! 💛

Loved it. Very challenging for me the physical part. I will surely repeat next full moon. Thank you

Such a blissfully magical meditation. I am grateful for your guidance and the very positive energy you shared. Namaste 🙏-Dave.

Thank you for this lovely yoga nidra. It resonates with me immensely. Beautiful! Perfect! This will be my new go to nidra. Thank you! 🙏🏼🙏🏼🙏🏼

This was incredibly beautiful and healing. I loved the pacing, soothing, loving and direct tone and words, and gorgeous imagery! Thank you so much.

A wonderful nidra practice for our Full Moon. Loved the visualization of the redwoods and the ritual of burning our intentions. Thanks so very much.

Really lovely yoga Indra, I love the addition of moon cycles & your tone & pace is wonderful

A gorgeous meditation! Perfect for tonight’s full Moon 🌕... and for anytime I need to release and let go. Blessings and thanks 🙏

Thank you 💛💛💛💛💛

One of the best yoga nidra meditations I experiences I’ve had! Thank you 🙏 Om Shanti

How wonderful, I feel so healed, so whole. Thank you.

Amazing😍🙏❤thank you

So beautiful and complete. Deepest gratitude to you 🙏 Ib an going to make this my full moon
ritual ♥️♥️♥️♥️

This was a truly beautiful yoga nidra practice. One of the best I've ever experienced. So much gratitude for the gentle guidance and profound release. Namaste🙏

Thank you, so relaxing.

I really loved the meditation ♥️♥️♥️ Thank you! 🙏

Full Moon🌕 Yoga Nidra ...

Thanks 🙏🏽 Deborah for this much needed Yoga Nidra session/meditation🧘🏽‍♀️. I have been doing a lot of releasing techniques this month, as I have had tons of old emotions of hurt😞, 𝐏𝐚𝐢𝐧😖, and loss😢 bombard my physical sanctuary, especially over the past few weeks. So thanks🙏🏽 for yet another piece of the puzzle🧩 to help me connect the full picture of why we have a great need for what I’ve termed “Numbing Soulution(s)©️™️ ... fat deposits that accumulate in a person’s soul, which later show up as dimples under the skin, that keep expanding until one finds a solution to the “soulution” puzzle🧩.”

This is definitely the time and season I take advantage of each Fall/Autumn for restorative meditations🧘🏽‍♀️, as it is a season of growth ... shedding the old and taking on the new ... especially during a Full Moon🌕 session. I AM so happy to be able to harness the energy of the Full Moon🌕 in a visualization ritual that will release all of this pain that has accumulated in me, especially since the loss of my mother. So I thank you🙏🏽 from the deepest places within my heart, for welcoming me home🏡 to the most relaxed😌 and safest place I know ... inside myself.

My intention is to release all that does not serve me to the Power of Love💕.

I AM that I AM ... and today “that” is using one of nature’s Universal Resources to release all of the built up emotions that are blocking my blessings. Namasté🙏🏽☺️

#dailymeditation
#healthyveyebsmeditations
#numbingsoulution
#yoganidra
#moonrituals
#poweroflove