Welcome and thank you for joining me for this Yoga Nidra meditation.
Yoga Nidra,
Often called yogic sleep,
Is a deeply restorative guided meditation that allows the body and mind to relax completely while staying aware.
It's a practice that helps release tension,
Quiet the mind and connect with an innate sense of inner peace.
Now find a comfortable position,
Lying on your back if possible,
With your arms relaxed at your sides and palms facing upward.
Support yourself with props like a blanket or bolster and perhaps an eye pillow to deepen your sense of comfort.
Once you're settled in,
Gently close your eyes and allow yourself to let go.
During this practice,
You might drift into sleep and that's perfectly okay.
If sleep calls you,
Let yourself surrender to it.
You may also remain in a meditative state and emerge feeling refreshed and renewed.
Either way,
Trust that the practice is working exactly as it should.
Now imagine the full moon hanging high above you,
A brilliant silver orb in the deep dark sky,
Casting its gentle light over the earth and surrounding you with a peaceful glow.
With each breath,
Allow yourself to settle more deeply into the sacred space supported by the earth below and bathed in the moon's soft,
Radiant glow above.
Take a deep breath in through your nose and exhale slowly through your mouth.
Let's repeat that two more times.
Inhale deeply and exhale fully.
One more deep breath in and a full exhale.
Feel your body becoming heavier,
Sinking deeper into the surface below.
And now ask your heart,
What is its deepest longing in this moment?
Allow the answer to arise naturally.
This longing is the whisper of your soul.
Guiding you toward what you truly need.
Now shape this longing into a simple,
Heartfelt intention,
Your sankalpa.
Hold this intention softly in your awareness and silently repeat it three times as a positive statement or affirmation.
You may say,
I am at peace,
Or I am whole,
Or whatever is coming to you right now.
Now I'll guide you through a body scan.
As I name each part,
Visualize it bathed in the soft,
Silvery light of the full moon.
This moonlight carries a cool,
Soothing energy,
Bringing ease and renewal to every part of you.
Begin at the crown of your head.
Imagine the moonlight cascading over the top of your head,
Softening your scalp.
Imagine this light as pure,
Divine energy,
Connecting you to a limitless source of peace and wisdom.
Let the light flow to your forehead,
Smoothing away tension,
And into your eyes,
Which rest softly in their sockets,
Like serene pools of water reflecting the moon's glow.
Sense this light illuminating your inner vision,
Offering clarity and insight.
The light warms your cheeks,
Your jaw,
And your mouth,
Releasing any tightness.
Your tongue rests as a floating in a calm stream,
And your entire face softens.
Allow the light to trickle down to your neck and shoulders,
Dissolving any heaviness.
Feel this area becoming spacious,
As though you have released a heavy weight off your shoulders.
The light moves to your chest,
Radiating warmth and comfort with each breath.
Imagine your heart glowing with the silvery brilliance of the full moon,
Radiating peace and love with every breath.
Feel the light swirling in the sacred energy center,
Your heart chakra,
Cultivating compassion,
Love,
And deep connection.
Let the light flow to your solar plexus,
The seat of your inner strength and confidence.
Picture this area glowing brightly,
Like a radiant moon rising above a calm sea,
Instilling you with empowerment and balance.
Feel the light flowing into your right arm,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
And each finger.
Imagine that your arm is wrapped in a gentle,
Radiant glow.
Sense this light revitalizing and energizing every cell it touches.
Now,
Shift awareness to your left arm,
Upper arm,
Wrist,
Palm,
And fingers.
Let it soften and release completely,
Becoming weightless and free.
Bring awareness to your right leg,
Thigh,
Knee,
Calf,
Ankle,
Foot,
And toes.
Feel the light grounding and anchoring you,
Connecting you to the nurturing energy of the earth.
Then,
To your left leg,
Thigh,
Knee,
Calf,
Ankle,
Foot,
And toes.
Let it feel completely supported and at ease,
As though enveloped in the soft glow of moonlight.
Now,
Return your attention to the crown of your head.
Feel the moonlight pouring down your spine,
Passing through each energy center,
From the to the third eye,
To the throat,
Heart,
Solar plexus,
Sacral,
And root.
Each center is bathed in this beautiful,
Radiant moonglow,
Balanced and harmonized.
Now,
Sense your entire body as one radiant vessel,
Bathed in the gentle light of the full moon.
You are at ease,
At peace,
Luminous,
Whole,
And deeply connected to both the earth and the moon.
Turn your awareness to your breath.
Feel its natural rhythm,
Soft and effortless.
Imagine each inhale drawing in the moon's silvery light,
Filling your body with calm energy.
Each exhale releases tension and fatigue,
Dissolving them into the night.
With every breath,
You feel lighter and more expansive,
As if your body is glowing softly,
Like the full moon suspended in the night sky.
Now,
Imagine yourself walking through a serene meadow,
Bathed in the soft glow of the full moon.
Cool night air carries the faint scent of wildflowers.
Each step you take feels light and effortless,
As though the earth is rising to support you beneath the moonlit sky.
Feel the grass beneath your feet,
Cool and soft like velvet,
And hear the gentle rustle of leaves in the night breeze.
In the distance,
A quiet grove shimmers in the moonlight.
Inviting you forward.
As you enter,
Notice the canopy of trees above.
There are branches intertwined,
Casting intricate silvery shadows on the ground.
In the center of the grove,
You find a crystal-clear pool,
Reflecting the moon's radiant light.
Kneel beside the pool and gaze into its shimmering water.
See how the water mirrors your image,
Calm and glowing with the moon's brilliance.
Imagine dipping your hands into the pool,
Feeling its coolness washing over you.
Each droplet carries away layers of tension,
Leaving you refreshed and renewed.
Now,
Visualize yourself stepping into the pool.
The water is soothing and warm,
Enveloping you like a gentle embrace.
Feel yourself floating effortlessly,
Cradled by its calming presence.
The pool begins to expand and transforms into a vast,
Tranquil lake.
As you drift on the surface of the lake,
The world around you softens.
The sky above is illuminated by the full moon,
Its light painting the water with a silvery glow.
The air is filled with the delicate scent of jasmine,
And a soft breeze brushes against your skin.
You feel weightless,
As though you are a feather gliding on the water's surface.
The lake mirrors the moonlight sky above,
Creating an infinite space of stillness and serenity.
Feel the moon's energy infusing your body with a sense of renewal and peace.
The ripples of the lake carry away all tension and worry.
In this vast expanse,
Imagine the moonlight surrounding you in a radiant glow,
Holding you in its soothing embrace.
You are in harmony with the rhythm of nature,
Deeply connected to the cycles of the Earth and the Moon.
This lake is your sanctuary,
A reflection of your inner stillness and boundless potential.
Stay here for a few more moments,
Gently floating,
Held by the water and embraced by the peaceful night.
Slowly let the imagery fade and bring your awareness back to the present moment.
Feel the support of the surface beneath you,
Solid and grounding.
Begin to notice the sounds around you,
The temperature of the air and the gentle rhythm of your breath.
Wiggle your fingers and toes gently,
Inviting small movements back into your body.
Take a moment to silently repeat your sankalpa,
The intention from the beginning of this practice.
Let this intention infuse your entire being.
Thank you for sharing this time with me under the light of the full Moon.
May its luminous energy remain with you,
Bringing peace and renewal in the days ahead.
Namaste.
