Namaste and welcome,
Luminous beings.
Thank you so much for choosing to be here.
My name is Kristen Rose,
And I feel deeply honored to be your Yoganandara guide today.
At this time,
We are coming to celebrate the rising of the full moon.
This is a powerful and potent time to turn inward and to shine the light of your awareness upon all of the beautiful blessings we have been gifted at this time to celebrate this version of you,
How far you have come to tap into the divine feminine energy of Shakti.
This particular moon invites us to direct our gaze towards our intuition,
Towards emotional wisdom,
And yet rest into the knowing that in this practice you are held by the goddess Yoganandara.
At this time,
I invite you to find a comfortable position where you can lie down and rest so deeply.
Coming down to the earth,
The couch or even in your bed,
Reaching for pillows,
Blankets,
An eye pillow,
Tending to this little cocoon of comfort and relaxation.
The more supported and relaxed the body feels,
The more deeply you will be able to melt down and into this support.
This is the foundation for the practice of Yoganandara.
Closing down through the eyes,
Relax the lower jaw,
And just allow the tip of the tongue to come to rest behind the teeth,
Welcoming a gentle tuck of the shoulder blades back and down,
Opening up across the front of the chest,
The heart.
Relax the arms.
You might bring the palms to face up,
Adjusting the pelvis and the hips,
The legs becoming so heavy,
Softening through the feet and the toes,
Giving yourself over completely,
Knowing that you are held here.
You are guided by the goddess and the light of the moon to remind you of your wholeness,
To celebrate your fullness,
To reconnect to the light that dwells within the self.
Begin to notice the already present rhythm of the breath,
Softening your gaze down to the tip of the nose.
Notice the flow of air in the nostrils.
On the next inhale,
Breathe in gently to a count of 1,
2,
3,
4.
Exhale 4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Exhale 4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Exhale 4,
3,
2,
1.
Inhale and exhale to an equal,
Balanced count.
At your own pace now.
Samavritti pranayam.
Equal waves breath.
Follow the count.
Even smoothing out the turning points in between the breath.
The tip of the inhale releasing into the exhale.
The fertile void at the tip of the exhale.
Creating space for the rebirth of the next breath.
Bring a gentle attentiveness to the rise and fall of the breath.
Feeling the fullness of the inhale.
Infinite potential.
The release and letting go of the exhale.
Anything that dims that indwelling light.
Let it go.
Releasing the count.
Allow the whole body to become heavy.
Dense.
Resting on the earth.
Feel a sense of the boundary of the body.
A sense of the volume or density of the body.
The inner landscape of your being.
The warmth.
Radiance.
Aliveness.
As the body rests in stillness.
Inviting your awareness to rest at the level of the senses.
Noticing the gentle touch of air on the skin of your face.
The texture of clothes or blankets against the body.
The earth beneath the back of the body.
The veil of darkness behind closed eyes.
The moisture inside of the mouth.
Or any tastes on the taste buds.
Noticing sounds within the ears.
Both ears listening.
With an acute sense of awareness.
Allow your awareness to gently flow from sound to sound to sound.
And dissolving into the pockets of silence in between.
And behind the sounds.
Dissolve into the silence.
The quietude that abides here and now.
Letting go.
Quiet the mind.
Allowing thoughts to dissolve into the silence.
Into the stillness.
Like clouds dissolving away.
Resting into the thinking mind.
Allow your awareness to come to rest.
In the space of the heart.
Within the space of the heart.
Could you visualize a single point of light?
Perhaps a luminous white light.
Like the light of the moon.
Within this glowing orb of light.
Is birthed a full moon.
Orbiting in the space of the heart.
Shining this light outwards.
A 360 degree experience.
A full moon light.
Cascading across the inner landscape of your being.
Being bathed in this light.
This energy.
Listen to the wisdom of the heart.
As you call upon your sankalpa.
You may feel drawn to borrow the phrase.
I trust my inner wisdom.
And I trust that the universe supports me.
Mentally repeat your sankalpa.
Three times now.
I trust my inner wisdom.
And I trust that the universe supports me.
Welcome the energy.
And the truth of this sankalpa.
To cascade throughout your entire being.
Like full moon light.
Welcome it to be here now.
As the body continues to rest in stillness.
Begin to invite all of your awareness to rest on sensations.
That are present in your being.
That are present inside of the mouth.
Notice,
Sense and feel what is here.
What is alive.
Shining the light of your awareness.
Like full moon beams.
On sensations that are present inside of the mouth.
Feel the tip of the tongue.
Root of the tongue.
Inside of the right cheek.
Inside of the left cheek.
Feel the teeth and the gums.
The lower lip.
Upper lip.
Tip of the chin.
The whole lower jaw.
Hinge points of the jaw.
Both ears.
Outer folds of the ears.
The hollow caves of the ear canals.
Once again notice the ears.
The ears listening.
Drawing awareness to the tip of the nose.
The flow of breath in the right nostril.
Left nostril.
Bridge of the nose.
Point between the brows.
The right brow.
Temple.
Cheekbone.
The right eye.
A luminous orb.
Eyelid.
To the left brow.
Temple.
Cheekbone.
The left eye.
Both eyes.
The darkness behind the eyelids.
The mystery.
To the center of the forehead.
A place of clarity.
Crown of the head.
Back of the head.
To the back and sides of the neck.
Center of the throat.
Center of the chest.
Sternum.
The heart center.
To the right shoulder.
Elbow.
Wrist.
Palm and back of the right hand.
All five fingers.
Starting with the thumb.
One,
Two,
Three,
Four,
Five.
Feel the base of the knuckles.
To the tips of the fingers.
To the right side of the chest.
Waist.
Knee.
Ankle.
Heel.
Sole and top of the right foot.
All five toes,
Starting with the big toe.
One,
Two,
Three,
Four,
Five.
From the base of the toes to the tips of the toes.
The light of your awareness.
Embodied with Shakti energy.
The feminine qualities of rest.
Yin.
Calming and soothing.
Waves of relaxation.
Cascades through the toes.
The right foot.
Leg.
Right side of the torso.
Arm and hand.
The whole right side of the body.
Bathed in this full moon light.
Giving yourself permission.
Trusting your intuition.
To rest so deeply now.
In the whole right side of the body.
Inviting awareness back to the space of the heart.
To the left shoulder.
Elbow.
Wrist.
Palm and back of the left hand.
All five fingers,
Starting with the thumb.
One,
Two,
Three,
Four,
Five.
Base of the knuckles.
To the tips of the fingers.
From fingertips to the left side of the chest.
Waist.
Knee.
Ankle.
Heel.
Sole and top of the left foot.
All five toes,
Starting with the big toe.
One,
Two,
Three,
Four,
Five.
Base of the toes.
To the tips of the toes.
The light of your awareness resting in all five toes.
The left foot.
Leg.
Left side of the torso.
Arm and hand.
Coming to rest now.
In the whole left side of the body.
And yet awakened by this potent light of your awareness.
The whole left side of the body.
And now sensing and feeling your way through both hemispheres of the body.
The whole body now.
The whole body vibrating.
Vibrant with sensations of vitality and energy.
Supercharged by this full moon light and energy.
As if trillions of tiny little cells had an intricate crystalline structure of clear quartz crystal.
Supercharged by this full moon light.
Resting in this internal vibration.
This aliveness that dwells within you.
The whole body resting.
As you bring awareness now to the breath in the body.
No need to change or alter the breath.
Witnessing the natural breath.
Ebbing and flowing.
Like waves.
Waves of prana.
Vital life force energy.
Rolling in.
Rolling back out.
Providing all of the nourishment and vitality that the body needs to thrive.
The whole body breathing.
Could you imagine as if trillions of these little cells could breathe in simultaneously.
As if the boundary of the body could open and become porous.
And like osmosis,
Breath flowing in to trillions of cells.
Breath flowing out.
The whole body breathing in effortlessly.
Breathing back out.
Letting that go now.
Sensing and feeling your way through the physical body.
Could you welcome in a sense of heaviness into the whole body now.
Heavy and dense like stone or a fallen tree on the forest floor.
The whole body sinking with each breath.
Becoming heavier and heavier.
Letting that go.
Consciously invite in a full body experience of lightness.
The whole body becoming so so light like air.
Free and spacious.
The whole body becoming light.
Welcoming in a felt experience of lightness.
And now allowing this experience in the body to move and flow seamlessly from heaviness to lightness and back again.
There is no rush.
Remain curious in your nature.
Do you welcome in these opposing sensations of heaviness and lightness until perhaps you can sense and feel both of these opposite sensations at the same time.
Welcoming in heaviness and lightness at the same time.
Resting back.
Witnessing from a place of peace,
Calm and equanimity.
Observing the experience of opposite sensations in the body.
Releasing this now.
Softly letting go of this experience.
Invite awareness back to rest in the space of the heart.
Finding comfort in knowing that the company of this little moon is ever present in the space of the heart.
Orbiting her energy of shakti,
The soft divine feminine that embodies each and every one of us.
Visualize her light,
White and luminous,
Radiating from the center of the heart outwards in all directions to the boundary of the body to the space beyond the boundary of the body.
Could you visualize a cocoon of healing white light resting one inch above the boundary of the body?
Completely comfortably enveloped in this satin energy of white moon light.
Imagine this light expanding even further out.
Could you visualize now a second cocoon of white light energy two inches above the body now?
Completely enveloped in this aura of white moon light.
Resting so deeply in this higher vibrational state trusting that everything that you need already exists within you.
The moon reminds us that we are full no matter what phase we might be in.
Remember your light,
This light that dwells within.
Resting so deeply now in this cozy cocoon of white light.
Protected,
Resting and yet radiant in your authenticity.
This version of you.
Dissolving completely now into abiding awareness itself.
Awareness that's already here.
Simply resting back and into it.
Into the experience of oneness with all that there is.
Your light.
The light of awareness.
Expanding to the farthest reaches of the universe.
And to the innermost depths of your being.
Resting as awareness itself.
It is now time to recall your sankalpa.
You may have borrowed the phrase I trust my inner wisdom and I trust that the universe supports me.
Repeat this mentally three times.
Very very slowly like a moth to a flame.
Bring awareness to the breath.
Feel the breath in the body.
Begin to feel a sense of the body resting on the earth.
The earth beneath the body.
You might slowly start to deepen the breath just by a few degrees.
As you start to welcome the room around you.
Notice where you are in the room.
Feel the volume of the body.
Notice how you feel.
Remember your sankalpa.
When you feel ready you might start to gently wiggle the fingers wiggle the toes start to nod the head from side to side starting to bring gentle movements into the body just taking it slow Enjoy and savor the sweetness of this relaxed liminal space.
Eventually you might reach the arms up and overhead find a nice long stretch and then come to bend the knees and roll over to rest on one side of the body resting here for as long as you need together taking a gentle breath in through the nose exhale a gentle sigh and just taking a moment here to extend gratitude to yourself for taking the time to come to your yoga nidra practice thank you so much for joining me here today happy full moon Purnima and again my name is Kristen Rose hands to heart deep bows of gratitude Namaste
