Hi,
This is Janae and welcome to Yoga Nidra 61 Star Constellation.
As you settle back into a reclining or lying down position,
Pay attention to what your body needs.
A soft blanket,
Support under the hips or knees,
Or maybe a little bit of movement.
As you begin to get comfortable,
Settle in and take three deep breaths.
Bring awareness to both of your hands and on your next inhale,
Squeeze the hands into fists.
Tight,
Tight,
Tight.
Tight,
Tight,
Tight.
Hold the breath for a couple of seconds and on your next exhale,
Allow the breath to leave you as you open your hands into five pointed stars.
Next inhale,
Squeeze,
Squeeze,
Squeeze those hands.
Tight,
Tight,
Tight fists.
Hold the breath for a couple of seconds and as you exhale,
Open those hands into five pointed stars.
We'll do that one more time.
Squeeze,
Squeeze,
Squeeze.
Hold the breath at the top for a couple of seconds.
As you exhale,
Release those hands open into five pointed stars and then let that go.
Bring awareness to your feet and tighten those feet.
Tight,
Tight,
Tight,
Tight,
Tight and release.
On your next inhale,
Tighten those feet again.
Tight,
Tight,
Tight,
Tight,
Tight and release.
One more time.
On your next inhale,
Tighten those feet.
Tighten,
Tighten,
Tighten.
Squeeze,
Squeeze,
Squeeze and release.
And let that go.
As you rest your hands and feet,
Feel the earth reaching up to support your body.
As you slow down and let go a little bit more,
Feel into the feeling of floating.
Floating away from the earth,
Past the treetops,
Past the mountaintops,
Past the clouds,
Into a dark sky.
The moon acknowledges your presence.
As I read the intention for this practice,
You can listen or repeat the intention in your mind.
I move through life light,
Bright,
And with ease.
I move through life light,
Bright,
And with ease.
I move through life light,
Bright,
And with ease.
Bring awareness to the center of your forehead.
Imagine bright starlight at this point.
As you practice through the rotation of the body,
Imagine each point as bright starlight.
From the center of your forehead,
Bring awareness to the base of the front of the neck,
Right shoulder,
Elbow,
Wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Right little finger,
Wrist,
Elbow,
Right shoulder,
Base of the front of the neck,
Left shoulder,
Elbow,
Wrist,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Left little finger,
Wrist,
Elbow,
Left shoulder,
Base of the front of the neck,
Center of the chest,
Bright starlight,
Right of the chest,
Center of the chest,
Left of the chest,
Center of the chest,
Navel,
Pubis,
Right hip,
Right knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Right little toe,
Ankle,
Knee,
Right hip,
Pubis,
Left hip,
Left knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Left little toe,
Left ankle,
Knee,
Pubis,
Navel,
Bright starlight,
Center of the chest,
Base of the front of the neck,
Center of the forehead,
Bright starlight.
From your mind's eye,
Create a picture of your body's star constellation.
Each star shining bright next to the moon in that dark sky.
Light,
Bright,
With ease,
Floating softly,
Radiant.
Breathe into all of you.
Imagine energy radiating out from your hands,
Feet,
Head,
With each exhale.
Feel your body slowly floating back down to the supportive arms of the earth.
Feel the contact points on the surface that you are on.
Light expanding out all around you,
Grounded.
Bring your awareness to your right ear and open your right ear to the sounds that are around you.
Bring awareness to your left ear and open the left ear to the sounds that are around you.
Begin to wiggle your fingers and toes.
Softly open your eyes.
Linger here as you orient your body to the present moment,
And I welcome you to stay exactly as you are or to roll to one side,
Bringing your knees to your chest,
Taking a moment to savor you.
Thank you so much for practicing with me today.
Namaste.
