45 Minute Full Moon Yoga Nidra
Celebrate the rising of full moon Purnima with the 45 minute yoga nidra or non sleep deep rest practice. An effortless form of guided meditation designed to help you relax deeply and cultivate a deep sense of gratitude and celebrate all that you have in this life. Let go of tension in the body, calm the mind, and restore a sleep deficit as this practice allows you to rest deeply. Imagine being bathed in the light of the full moon as you connect to her ancient wisdom and the magic within you.
Transcript
Namaste.
Welcome.
This is Kristin and this is a yoga nidra practice for the full moon Purnima.
Right now the earth is nestled perfectly in between the sun and the moon and this is a perfect time to cultivate a deep sense of gratitude for Mother Moon reminds us that we are worthy,
Whole,
No matter what phase we are in and so much more powerful than we think.
I invite you now to settle down into your little yoga nidra nest,
Reaching for pillows,
Blankets,
An eye pillow,
Relaxing down onto the back of the body,
Settling into your bed,
The couch,
Your yoga mat,
Or perhaps a side lying position.
Some even prefer a prone position on the belly or a supported seat.
Take as much time as you need to ensure the body feels supported,
Comfortable,
Warm and cozy.
Nestling into your little cocoon chair.
Relax into knowing now that there's nothing that you need to do,
Nowhere that you need to be.
Now it is time to rest deeply.
What a wonderful gift it truly is,
The medicine of deep rest.
Allow the windows of the eyes to softly close,
Settling into the healing darkness beyond closed eyes.
The darkness of the night,
The eyes becoming heavy,
Relaxing back and down,
Relaxing back as the full moon energy helps us,
The seekers,
Go inward,
Transcending the mind and experiencing the divinity within.
Begin to notice all of your surroundings here.
Welcome in a sense of the earth beneath your body,
The landscape of pillows and props,
A sense of support as if you were being cradled by the earth.
You might mentally whisper the words,
Thank you,
Thank you.
Notice the atmosphere of air all around you now,
The quietude of the night,
Sensing the full moon and her radiance beyond the structure or walls around you.
You might mentally whisper the words,
Thank you.
Begin to sense the flow of air in the nostrils.
Welcome in the company of the breath.
Notice what it feels like for the body to be breathed,
As if each breath,
The lungs,
Like the wings of the heart,
Spreading wide open,
Filling you up and then wrapping you in their warm embrace.
You might mentally whisper the words,
Thank you.
This timing of the full moon reminds us to be grateful.
A gratitude practice can help one feel at ease in alignment with the universal flow of energy,
Connecting to one's higher path,
Choosing instead to celebrate the abundance of all that we have been given and let go of the things that no longer serve us here.
You might consider something or someone that you feel grateful for in this moment.
Call it in,
Visualize it.
You might mentally whisper the words,
Thank you.
Embody a sense of gratitude,
As if it were a somatic sensation or a feeling tone.
Calling in gratitude like a positive bhavana,
Cultivating a sense of gratitude in the body.
Notice where you feel it.
What does gratitude feel like?
Let it fill you up.
Continue to relax and embody this feeling tone of gratitude,
Letting go of thinking and dissolve into feeling,
Sensing.
Allow the muscle of the mind to relax open,
Like the vast open night sky.
Notice what's present here in your internal universe,
The practice of pratyahara.
Imagine a million points of light in the sky and the light of the full moon rising and washing over the landscape.
Allow the essence of your awareness to light up your internal universe,
Noticing sensations that are already present here,
The magic that exists within you.
Welcome in the company of the breath.
What a sacred gift.
With quiet observation,
Notice the waves of the breath rolling in and rolling back out.
A constant cycle of growth and decline,
Only to rise again,
Sensing the swelling tide of the inhale and the natural release of the exhale,
Like the moon's gentle magnetic pull drawing the earth in,
Sensing the breath naturally being drawn in.
And back out again.
Feel the energy building on the inhale,
Like the energy of the rising full moon,
Her potency and light filling up the night sky,
The same way the breath,
Prana or life force energy fills you up with life.
Feeling the breath and her abundance at the tip of the inhale,
A momentary pause,
Retention,
A glimpse at the divine spirit that lives in you and surrendering into the exhale.
Notice how deeply connected we are to the lunar cycle.
I invite you to begin to welcome a count into the breath.
Breathing in for 1,
2,
3,
4,
Exhale 1,
2,
3,
4,
5,
6.
Inhale 1,
2,
3,
4,
Exhale 1,
2,
3,
4,
5,
6.
Inhale and lengthening into the exhale.
Breathing in to a count of 3 or 4.
Breathing out to a count of 5 or 6,
7.
Slowing down the exhale.
Soothing the nervous system.
Sensing the potent potency at the tip of the inhale,
The pause.
That turning point,
The moment of surrender,
Pishvara pranidana,
Letting go into the exhale.
Trusting that the cycle will begin again.
Letting that go,
Draw your awareness to the center of the chest.
Feel the little embers burning in your heart as you welcome in a syncopa,
A longing,
A desire.
Which direction would you like your life to go?
What does your heart need during this time?
You might already have an intention or perhaps you might use one of the following.
I am grateful for the many blessings I have received in this life.
I am grateful for every opportunity that comes my way.
I trust that the universe supports me and let go of what no longer serves me here.
Repeat your syncopa mentally 3 times with 3 breaths.
As you rest in the essence of gratitude,
We'll begin a rotation of consciousness throughout the physical body.
A stream of awareness flowing from point to point.
Imagine awareness like a point of light in the night sky.
Awareness filling the body up like a constellation of stars in the night sky.
Invite all of your awareness to rest at the crown of the head.
Awareness saturating into the region at the crown of the head.
Sensing the space above the crown of the head.
Center of the forehead.
The right eye,
Radiant orb.
The eyebrow,
Temple,
Cheekbone.
The left eye,
Warm,
Radiant orb.
The right nostril and the left nostril.
Tip of the tongue.
Root of the tongue.
The space between the lips.
The whole right side of the face.
And the whole left side of the face.
The right ear,
Listening.
Awake and aware.
And the left ear,
Listening.
Open and receptive.
Lower jaw,
Softening.
Back of the throat.
Center of the chest.
Heart center.
Right side of the chest.
Shoulder.
Elbow.
Wrist.
The whole right hand.
Palm and back of the hand.
All of the fingers on the right hand.
One,
Two,
Three,
Four,
Five.
The whole right hand.
Wrist.
Elbow.
Shoulder.
Right side of the chest.
Heart center.
Left side of the chest.
Shoulder.
Elbow.
Wrist.
The left hand.
Palm and back of the hand.
All of the fingers on the left hand.
One,
Two,
Three,
Four,
Five.
The whole left hand.
Wrist.
Elbow.
Shoulder.
Left side of the chest.
Center of the heart.
Solar plexus.
Naval center.
The right hip.
Knee.
Ankle.
Heel.
The whole right foot.
Soul and top of the foot.
Sensing all of the toes on the right foot.
One,
Two,
Three,
Four,
Five.
The whole right foot.
Ankle.
Knee.
Hip.
Sacrum.
Low back.
The left hip.
Knee.
Ankle.
Heel.
The whole left foot.
Soul and top of the foot.
Sensing all of the toes on the left foot.
One,
Two,
Three,
Four,
Five.
The whole left foot.
Ankle.
Knee.
Hip.
Sacrum.
Low back.
Mid back.
Upper back.
Shoulder blades.
Back of the head.
Crown of the head.
Sensing the whole spinal column.
Sensing the whole body.
The volume and density of the whole body.
Muscles.
Tissues.
Bones.
And vital energies.
Trillions of cells.
Like little points of light in the night sky.
Feel the whole body resting deeply.
Feeling sensations.
Trillions of points of light within the boundary of the physical body.
Feeling sensations on the surface of the body,
The skin.
Allowing your awareness to expand beyond the boundary of the physical body.
Feeling into the essence of the body within and without.
Now begin to imagine the light of the full moon,
Purnima.
Like an ember,
Glowing,
Radiant,
Luminous,
Awakening energy.
Feeling the gentle touch of light on the surface of the skin.
The whole front side of the body illuminated by the full moonlight.
As you rest,
Welcome in the natural rhythm of the breath.
Big soft waves rolling in and rolling out.
The natural rhythm of the breath being silently drawn like a magnetic pull in and out.
Like the ocean's tides by the gentle pull of the moon washing in and washing back out.
In and out.
Imagine trillions of cells within the body breathing in and trillions of cells breathing out.
The front hemisphere of the body breathing in full moon prana and exhaling out the back of the body.
Inhaling full moon energy and light through the front hemisphere of the body.
Exhaling prana flowing out the back of the body,
Back down into the earth.
Feeling what's no longer needed here.
The breath like the light of the moon.
In through the front and out through the back.
Just like the light of the moon,
The breath comes and goes.
Knowledge is the only constant.
This humbles us,
Reminds us.
With every ending there is a new beginning.
Like the moon,
There is wisdom in every stage of this life,
The ups,
The downs.
Because without the dark,
There would be no light.
The inhale cannot exist without the exhale.
And the exhale without the inhale.
Letting that go.
Begin to welcome a sense of heaviness into the body.
The whole body heavy.
As if you were being gently drawn by the earth's core.
What does it feel like to welcome a sense of heaviness into the body?
And now welcome a sense of lightness into the body.
As if the body were being gently drawn up towards the night sky.
Gently drawn by the magnetic pull of the moon.
Like the swelling of the tides.
She drawing upward.
Instilling a feeling of lightness into the body.
Again,
Welcome heaviness.
Density.
Then again,
Lightness.
Spaciousness.
Openness.
And you welcome both sensations simultaneously.
Both heaviness and lightness.
How one cannot exist without the other.
This symbiotic relationship,
A love story,
Like the moon and the night sky.
Sensing heaviness and lightness together.
Releasing that.
Begin to welcome in the image of the full moon in the night sky.
In all of her radiance.
Notice the shape of the moon.
The colors,
Textures.
Peaks and valleys.
Humbly she shines.
Imagine yourself standing at the top of a mountain.
Gazing out across the landscape.
Observing everything the light touches.
Sensing the light of the full moon.
Like an ember.
Glowing.
Radiant.
Luminous.
Allowing the light to fill you up.
As if trillions of cells could absorb the full moonlight.
You are the moon.
Imagine looking down on your life.
The way the moon looks down on the earth.
Awaken to the power she instills within you.
You are the moon.
You are the observer.
And you get to decide.
To be open and receive the beautiful gifts you desire in this life.
To be grateful for the abundance of things you already have.
For the past version of you.
And everything that brought you here into this moment.
Every step has brought you here.
Be grateful for the things that served you well.
Accept the lessons learned in the challenges.
Remember how far you've come.
It is time for celebration.
For you are a radiant being of light.
You are divine spirit.
And magic lives within you.
What does this symbol mean to you and your life?
The full moon.
Perhaps she instills feeling tones of acceptance.
Openness.
Gratitude.
Support.
Compassion.
Release.
Trust.
Surrender.
Resting deeply here.
As spacious,
Luminous awareness.
Gazing down on all that's present here.
All of the abundance you have in this life.
And the magic,
The stars that exist within you.
In a moment,
Begin to call in your Sankalpa.
Like a magnetic pole.
I am grateful for the many blessings I have received in this life.
I am grateful for every opportunity that comes my way.
For I trust that the universe supports me and let go of what no longer serves me here.
Let it fill you up.
Planting it like a seed.
Letting it ripple out into your internal universe.
Send out words as you carry it with you into your waking life.
Begin to welcome a sense of the darkness or the light beyond the eyelids.
The earth beneath the body.
Your home.
The room around you.
And where you are in the room.
Drink in a deep breath.
Exhale release.
Notice how you feel in the body,
The mind,
The heart,
The nervous system.
Continue to bask in the afterglow of your practice.
You might mentally whisper the words,
Thank you.
Allow the feeling tones to settle in.
For the peace you may have cultivated here today lives within you always.
Sometimes it just takes a little remembering.
And what you have cultivated was on your own.
I am simply here to remind you of the magic that exists within.
Rest here a while longer.
And when you feel ready,
Begin to wiggle your fingers and toes.
Slowly awakening the physical body.
Emerging out of a light altered state of deep relaxation.
The state of yoga nidra.
Take your time.
There's no rush.
You might enjoy a gentle stretch.
Or slowly roll over onto one side and rest.
I hope that you feel rested,
Rejuvenated and empowered by the wisdom,
The ancient wisdom of Purnima,
The full moon.
Come back to this practice any time,
For it is designed to give you the rest that you need.
The time that you need to take a step back.
To look down on your life the way the moon looks down on the earth.
To remind you that you are worthy.
You are whole.
And you are more powerful than you think.
You might enjoy this practice as part of a full moon ritual.
To connect to lunar wisdom and to reconnect to a sense of who you are.
To uncover what's holding you back.
And reveal what no longer serves you here.
Remember the more that you practice,
The more you can start to experience the cumulative benefits of yoga nidra.
Create the life you want because you deserve it.
And because you are worthy of it.
I'd like to thank you so much for joining me today.
Please know that you can subscribe to get notified when a new yoga nidra comes out each and every week.
If you are one of our students in the transformational sleep yoga nidra teacher training here at the school of living yoga,
I'd love to hear from you in the comments.
Please leave a like,
Let me know what you liked.
And if you're interested in learning more about our online yoga nidra training,
I will leave a link below and at the end of this video and in the comments.
We have live trainings in Canada and Costa Rica and online trainings with amazing people from around the world who come together and it's a beautiful experience.
You might share this practice with someone you love,
Someone who you might think may benefit from a little bit more deep rest.
For it truly is the medicine of the times.
Thank you all so much.
With love to the moon and back again.
Namaste.
4.9 (179)
Recent Reviews
Hannah
January 26, 2024
Magical! Thank you 🙏
Vanessa
January 25, 2024
Beautiful. Thank you.
Katie
January 21, 2024
Very soothing. Great way to rest without actually sleeping. Thank you.
Carrie
March 23, 2023
Wonderful & soothing gratitude meditation y.n. A lovely voice. I fell asleep partway through -- perfect!🙏❤🙏
David
February 6, 2023
Lovely and soothing yoga nidra for a full moon. I look forward to using this yoga nidra again next month!
Yoga
January 6, 2023
Incredible. Really deep potent practice. The plug to trainings at the end was slightly jarring after such a transformation. Thank you so so much!
Destiny
November 9, 2022
This nidra blows me away.
Miranda
October 20, 2022
Beautiful practice. Thank you so much 🙏
Debi
October 15, 2022
Magical ❤️