I invite you to begin Yoga Nidra with receptivity and ease,
Shifting towards the feminine energy of the moon,
A space of rest,
Dreams,
Visions,
And nourishment.
Find a space where you can rest,
A space where you can be as comfortable as you can,
Maybe reclining on your back or side.
Check in with how your body feels today.
Just as the moon has her cycles,
So do you.
Do you need any extra support today?
Maybe tucking a pillow beneath the knees,
Or if you're on your side,
Maybe a pillow in the space of the knees to support the hips.
Your body more than deserves these extra loving details.
What if you allow yourself to feel cared for in this self-act of close,
Tender attention?
Start to welcome stillness.
Maybe you find your eyelids close,
Both eyes resting.
There is nowhere you need to be,
There is nothing you need to be doing.
All that is needed now is being,
Breathing in existence,
This is enough.
You are enough here.
If your thoughts wander,
Maybe you use these words as a guiding north star to come back to the practice.
I am enough here as I am,
Breathing and existing.
I am enough here as I am,
Breathing and existing.
You're also welcome to choose your own north star,
A positive intention from the heart,
Something you deeply desire or need like,
I am everything I need to be,
Or I welcome deep rest.
Take a moment to listen and reflect in the light of your intention.
Invite the imagery of the moon's soft glow,
Beginning to soften the layers of you,
The heart,
Each lobe of the brain,
Every muscle and tissue of the body,
The skin.
Breathe in through the nose and two sips of air,
And release your breath in a sigh.
Again,
Two sips in through the nose,
And a sigh.
Maybe this next time as we breathe,
You mentally pair the words,
I am,
With each sip in,
And enough with your exhale.
When you're ready,
Two breaths in,
I am,
And one sigh out.
Now,
One more time,
Breathing in twice,
I am,
Exhaling,
Enough.
When you start to notice the way that your body is effortlessly supported by the earth,
What if you give permission to the earth to hold you safely here,
And the moon to be present,
Glowing in restorative light?
You can rest now.
Beginning,
Maybe you find you experience fluctuating states of consciousness.
Rest,
But remain present to the deep layers of your being.
I will guide your attention to illuminate points of the body,
Imagining that moonlight is settling on each place,
Illuminating and reflecting,
Glowing in restorative moonlight point to point.
Sense the soles of the feet,
The crown of the head,
Forehead,
Throat,
Heart,
Solar plexus,
Pelvic bowl,
Root of the spine,
The entire spine,
Forehead,
Both eyes,
All the muscles behind the eyes,
Jaw,
Outsides of the ears,
Insides of the ears,
The tongue,
The root of the tongue,
Throat,
Right shoulder,
Upper arm,
Elbow,
Wrist,
Back of the hand,
Right thumb,
First finger,
Second finger,
Fourth,
Palm of the hand,
Wrist,
Elbow,
Shoulder,
Right side of the chest,
Left side of the chest,
Left shoulder,
Upper arm,
Elbow,
Arm,
Wrist,
Back of the hand,
Left thumb,
First finger,
Second finger,
Third,
Fourth,
Palm of the hand,
Wrist,
Elbow,
Shoulder,
The rib cage,
All the muscles surrounding the heart,
Pelvis,
The pelvic bowl,
Right hip,
Right knee,
Ankle,
Top of the foot,
First toe,
Second toe,
Third,
Fourth,
Fifth,
Left hip,
Left knee,
Ankle,
Top of the foot,
First toe,
Second toe,
Third,
Fourth,
Fifth,
Right hip,
Left hip,
Both hips,
Right leg,
Left leg,
Both legs,
Heels,
Back of the legs,
Root of the spine,
The entire spine from the root to the base of the head,
Back of the body,
Sensing the back of the body,
Front of the body,
Sensing the front of the body,
The whole body now,
The whole body illuminated in shimmering moonlight,
The whole body is breathing,
Begin to notice the natural inhale and exhale of breath,
Breath carried through the body,
Every inhale and exhale,
Prana,
Energy,
Flowing,
Imagine that on your next inhale,
You could breathe in through the sole of the left foot,
Filling the left side of the body in nourishing moonlight,
On your exhale,
Imagine that this moonlight could flow down the right side of the body,
Exhaling through the right sole,
The natural inhale,
Moonlight fills the left side of the body,
The natural exhale,
Moonlight flows along the right side of the body,
A river of moonlight flowing,
Clearing,
Calming,
Restoring,
Left to right,
Chandra Vedana,
You're seeing the river of the moon,
The receptive,
Dreaming,
Restorative,
Feminine energy,
Left to right,
Rest now,
Rest now,
Shimmering,
Illuminated in moonlight,
Expanding into the light of your own presence,
Allow your north star,
The intention of the heart,
To meet you here,
Welcome your heart's intention,
Or I am enough as I am,
Breathing and existing,
Present in the moonlight of your intention,
Reflecting and illuminating every layer of your being,
Begin inviting yourself to return to a waking state,
Maybe first you notice that you're resting,
Observe any feelings that might be present in this moment with you,
And welcome again the sensation of the body breathing,
The outline of your physical body resting,
Maybe you yawn or stretch your body,
Maybe you inhale and sigh,
Notice if there might be some movement you'd like to make as you reawaken,
Lingering here as long as you need,
Slowly blinking the eyes open when you're ready,
Bringing to mind your north star,
Inviting this lasting reflection in your heart,
Thank you for practicing with me today,
May your own wisdom guide you.
