Namaste,
Welcome.
My name is Kristen Rose and this is a Yoga Nidra guided relaxation practice,
A journey inward to celebrate and honour this time of the full moon.
Please take some time here now to settle down and into a comfortable position on the earth.
You may come to lie down on the back of the body,
Or even position yourself in a side seated position,
Reaching for the support of pillows,
Blankets,
An eye pillow or covering to support the body,
To ensure that you can achieve a state of complete full body relaxation.
What might you do to become even just 1% more comfortable here?
Take your time,
There is no rush at all.
This moon,
The essence of Leo,
Invites courage and a gentle return to your inner flame,
To your truest self.
There is nothing that you need to do,
Nothing to fix or achieve.
Yoga Nidra is a quiet remembering of the inner flame that dwells within.
Allow the eyelids to become heavy,
Softening around and behind the eyes,
Smoothing out any tension from across the forehead,
Allowing the cheekbones and the lower jaw to soften down towards the earth.
Relax the tongue.
The tip of the tongue may come to rest in behind the back of the teeth or against the roof of the mouth,
Letting go of any expression that might be left on the face.
Settling into stillness,
Releasing under the force of gravity,
Allow the bones of the muscles to relax open,
Down and away from the bones,
Like a muscle,
Releasing any thoughts or tension in the mind.
Take a slow breath in through the nose.
Hold for a moment at the top of the inhale and exhale.
Release the breath and allow the whole head and neck to become heavy,
Sinking back and down.
Again,
A slow breath in,
Hold,
Suspend the breath,
Exhale,
Relax the shoulders,
Chest,
Allow the arms to become heavy,
Relax into the hands,
Fingers.
Breathing in slowly,
Exhale,
Soften the whole trunk of the body,
From front to back,
Pelvis and hips becoming heavy.
One more like this,
Breathing in,
Breathing out,
Allow the legs to become so heavy.
Relax the feet,
The whole body now.
With every exhale,
Sinking under gravity.
Every breath,
Dissolving away any lingering tension or gripping.
Be here,
Now,
With the intention to rest so deeply,
And yet,
An acute sense of awareness remains.
Remain awake and aware,
As the body rests in stillness.
Notice a sense of the earth beneath the body,
And the points of contact where the body feels the ground.
Notice sensations against the skin,
The texture of clothes,
Blankets,
The touch of air.
Notice the darkness behind closed eyes,
The moisture or tastes inside of the mouth,
The gentle flow of air inside of the nose.
Notice sounds coming from furthest away,
Sounds that are closest to you now.
Both ears relaxed,
Awareness like full moonlight,
Shines down and into the space of your heart.
Visualize a little flame,
A candle burning in the space of the heart.
The light of your true nature,
Warm and radiant,
Unwavering,
And begin to bring forth a sankalpa,
A heartfelt intention,
A resolve,
Or a vow.
You may be working with a sankalpa already,
Or you may wish to borrow the phrase,
I am confident in being my authentic self,
Or I am courageous,
Radiant and true.
I am confident in being my authentic self,
Or I am courageous,
Radiant and true.
As the body remains still,
The warm glow of your awareness is free to move throughout the body.
As you bring awareness to each region of the body,
Illuminating sensations,
Inviting warmth and deep,
Internal rest to sensations that are present inside of the mouth.
Notice.
Sense.
Feel.
The muscle of the tongue.
Tip of the tongue to the root of the tongue.
Right side of the tongue.
Left side of the tongue.
Inside of the right cheek.
Lower teeth and gums.
Upper teeth and gums.
The space between the lips.
Tip of the chin.
Lower jaw to the hinge points of the jaw.
The outer folds of the ears.
Inner ears.
The space between the ears.
Tip of the nose.
Notice the flow of breath in the right nostril.
The left nostril.
Bridge of the nose.
Center of the forehead.
The forehead.
Smoothing out the eyebrows.
Cheekbones.
The warm,
Radiant orbs of the eyes.
Eyelashes.
To the crown of the head.
The head.
Sensing and feeling.
The whole scalp and hair.
Warm and radiant with sensations.
The center of the throat.
The center of the chest.
To the right shoulder.
All five fingers.
From the base of the fingers to the fingertips.
Relax the fingers.
From fingertips to the right side of the waist.
Heel.
Sole and top of the foot.
Right side of the torso.
Right side of the face.
Head.
The whole right side of the body.
Shimmering with sensations.
Trillions of cells.
Awakened under the light of your awareness.
The inner landscape of your being.
Luminous with sensations.
Deeply resting into the whole right side of the body.
The awareness gently glides back into the space of the heart.
To the left shoulder.
From the base of the fingers to fingertips.
To the left side of the waist.
Heel.
Sole and top of the foot.
All five toes.
Left side of the torso.
Left side of the face.
Whole left side of the body.
Shimmering across the landscape of your inner being.
In the whole left side of the body.
As one unified field of sensations.
Trillions of cells.
Inner cosmic vibration.
Simply shining the light of awareness.
And yet vibrant.
To the base of the spine.
Noticing the breath.
And imagine a little full moon at the base of the spine.
Breathing into light and sensations that are present.
At the base of the spine.
The light of this moon.
Illuminating sensations.
As breath and awareness rests at the base of the spine.
From the base of the spine up to the navel center.
As breath and awareness rests at the navel.
From the navel center up to the solar plexus.
Below the sternum.
Awareness of sensations at the solar center.
Ascending this little moon.
Up and into the space of the heart.
Ascending up to the pit of the throat.
To the center of the forehead.
Visualize a full moon.
Uniting at the center of the forehead.
All of your awareness.
Coming to rest at the crown of the head.
And now,
Observing the natural,
Unaltered rhythm of the breath.
Bring awareness from the base of the spine up to the crown.
And on the exhale,
Releasing the breath and the light of awareness from the crown all the way back down to the base of the spine.
Ascending and descending awareness.
The central spinal channel.
The beauty of this existence.
This body that houses your indwelling spirit.
And now,
As you welcome the light of awareness now,
Down and into the space of your heart.
Softening into the space of the heart.
Every exhale.
Releasing what is no longer needed at this time.
Creating space to harness that inner light and inner strength.
Remembering your inner light,
That eternal flame.
Resting.
Resting as awareness itself reaches to the farthest reaches of the universe.
To the innermost core of your being.
Down to every cell.
As light itself.
Spacious.
I am confident in being my authentic self.
Or I am courageous,
Radiant and true.
Repeat this now mentally,
Three times.
Planting it like a seed into the subconscious mind.
Amplifying your inner light.
And now,
Bring awareness back down and into the body.
Sensing and feeling the body resting on the earth.
Feel the earth.
The support beneath the body.
And start to gently deepen the breath.
Inhale through the nose.
Exhale through the mouth.
Bring awareness into fingers and toes.
And slowly start to wiggle fingers and toes.
Reawakening the body.
You may wish to reach the arms up overhead.
And find a nice long stretch through the body.
And roll over onto one side.
And rest here for some time.
To remember your Sankalpa.
To remember your inner light.
To release that which is no longer serving.
Now is the time to rise.
Thank you so much for joining me today.
And may we take a moment to pay homage and express gratitude to the ancient traditions we have borrowed these practices from.
To all of our teachers.
May you all be happy.
May you all be healthy.
May you all be peaceful.
And may you all be free.
Happy full moon.
Namaste.
