Today we'll explore a full moon yoga nidra practice specifically designed to help you find deep rest during full moon periods when many of us experience disrupted sleep or insomnia.
Before we begin,
Let's prepare your space.
Find a comfortable place where you can lie down without being disturbed for the rest of this practice.
You may also wish to prepare a yoga mat or comfortable surface to lie on,
A blanket to keep you warm as your temperature may drop during the practice,
A small pillow or folded blanket to support the back of your head,
An eye mask if you'd like to block out any light,
And perhaps an additional pillow or bolster to place underneath your knees if that helps to release your lower back.
Please take a moment now to prepare whatever you need and find a position where you can feel fully comfortable for the rest of this practice.
You can pause this audio and press play to continue when you are ready.
As you allow yourself to feel comfortable,
Allow your body to feel fully supported by the surface beneath you.
Let your arms relax slightly away from your body and your palms can either face up or down,
Whatever feels good for you.
Allow the weight of your legs to relax and let your feet gently fall and relax.
And as you take a deep breath in,
Feel the breath enter your body.
And as you take a long breath out,
Feel yourself sinking a little deeper into this support holding you.
With each exhale,
Releasing any lingering tension or holding.
With each exhale,
Letting go of any effort to control or direct your experience.
Let your breath find its natural rhythm.
There's nothing you need to do or change.
As you settle deeper within yourself,
Take a moment to connect with your heartfelt intention for what brought you here to this practice.
This heartfelt intention,
Sankalpa,
Can come in the form of an I am statement that is asking to be embodied through you and your practice.
This might be I am love or I am peace.
Or I am whole.
Whatever Sankalpa that is,
Allow a moment for that to surface and let that stay with you as we transition into your yoga nidra practice.
We begin now to guide the light of awareness around your physical body.
As we journey through your body,
Each point your awareness resides,
Allow a gentle relaxation and softening to that part of your body.
Guide your awareness to that point briefly,
Then release it,
Allowing that part of your body to rest completely.
Guide your awareness to your right foot,
Your right lower leg,
Your right upper leg.
Your right hip.
And now your left foot.
Your left lower leg.
Your left upper leg.
And your left hip.
Your lower back.
Your mid back.
Your upper back.
Your right hand.
Right forearm.
Right upper arm.
Your right shoulder.
Your left hand.
Left forearm.
Left upper arm.
And your left shoulder.
The back of your neck.
Your chest.
The back of your neck.
Your throat.
Your nose.
The back of your head.
Your scalp.
Your forehead.
Your eyes.
Your cheeks.
Your jaw.
Your mouth.
Feel your whole body as one field of sensation,
Completely at rest.
See and feel yourself lying under the open sky,
Bathed in the silver moonlight of the full moon.
The full moon above you is perfect and complete,
Radiating a cool,
Gentle light that soothes your entire being.
As you breathe in,
You draw the silvery moonlight into your body,
Filling every cell with its peaceful,
Healing energy.
And as you breathe out,
You release any tension,
Worry,
Or wakefulness.
Feeling that leave your body.
With each breath,
The moonlight fills you even more completely,
Bringing a profound sense of peace and wholeness.
And with each exhale,
You let go of what's no longer serving you,
Feeling it leave your body.
Continue like this for the next three breaths.
See and feel the night sky above you.
The night sky above you,
Filled with stars.
Endless points of light stretching infinitely in all directions.
As you admire these twinkling stars,
You notice that the constellation of stars above you mirrors the constellation of stars within you.
You feel the star of light at the center of your third eye glowing softly.
You sense the star of light in your throat,
Pulsing gently.
You feel a radiant star in the center of your chest,
Expanding with each breath you take.
You feel a golden star at your solar plexus,
Your core,
Warming and balancing it.
You sense a beautiful orange star at your lower belly,
Creative and flowing.
And you see and sense a deep red star at the base of your spine,
Grounding and stabilizing you.
Your entire body is a constellation of stars,
Perfectly arranged.
A universe glimmering and shimmering.
As you rest in this starlit awareness,
Feel how you are both infinitely vast and perfectly contained.
The same forces that move the moon and the stars move through you.
The same light that illuminates the night sky shines within you.
As you recognize and embrace this truth,
You allow yourself to surrender completely to the light of your being.
You,
As you are,
Are complete,
Whole,
And perfect.
As you reside in the light of your being,
Feel a deep connection with your heartfelt intention.
Let that rise with your breath.
And as you exhale,
You may wish to repeat your heartfelt intention silently three times,
Allowing its truth to resonate through the whole of your being.
Gradually begin to reconnect with your physical body.
Noticing the weight,
Shape,
And form of your physical body.
Feeling the surface beneath you,
Supporting you.
Noticing the temperature of the air around you.
And any sounds in your environment,
Including the sound of my voice.
Slowly and gradually begin to deepen your breath slightly.
Allow some subtle movement through your fingers and toes,
Perhaps gently wiggling them.
And if it feels good for you,
You may wish to stretch your arms or your legs,
Or come into any movement that feels resonant with you.
If you are using this practice to fall asleep,
You're welcome to drift off into the land of your dreams.
Letting my voice fade away as you transition into natural sleep.
If you're completing this practice in wakefulness,
Gently bend one or both knees and slowly roll over to one side,
Resting for a few breaths in this shape,
Before gradually making your way to a seated position.
Bring this piece of starlit awareness with you.
Remembering that you can return to this practice whenever you need support with rest during the full moon.
Thank you so much for joining me for this full moon yoga nidra to embrace the gentle light of the moon.
