Constellation of You Yoga Nidra

Unwind in the mystical field of the night sky that is you. Explore the stars as they arrange themselves into the perfect constellation of you in this yoga nidra. Twinkeling music of the Sansula accompanies the expansive feel of this practice. Aknowledge the light and the dark within to effortlessly release old patterns and become more like the real you.

As with all my nidra practices it is from the heart and is beyond the traditional version of yoga nidra. Enjoy.

Please note this is a live yoga nidra recording. Very few other sounds are heard. It was originally offered to all female students.

Transcript

Coming into a place of restfulness,

Lying down on our backs.

Feel free to support the body in any way that it's asking for today.

Perhaps covering the body if we want to feel a little more warm when we lie still.

It can feel really nice to be reassured with the coziness of a blanket.

Allowing ourselves to settle in a little bit more.

And if the body is asking for a little bit more wiggles,

Feel free to take those now.

Just making any last minute adjustments so the body feels 5% more comfortable.

And being willing to receive anything that arises within this practice.

All is welcome.

And we are safe.

We are safe right here in this space today.

So just take a nice deep breath into the body.

And as we exhale,

Feel the body rest down a little bit more into the floor,

Into our supports.

Surrendering the body into the weight of Mother Earth.

Resting down into her.

Letting her carry your weight.

Nothing more to do,

Only to be.

Feeling the weight of our bodies as it rests a little bit more into this floor.

Settling the body as if it's becoming a part of the earth.

Feeling the dynamic flow of energy through our bodies.

Feeling this joyous presence moving through all parts of us.

Feeling this divine play within.

Feeling the spark of desire and the flames that purify.

Noticing the warmth of our bodies.

Even noticing the areas that feel cool.

Feeling our breath to guide us into a peaceful state.

No longer needing to control the breath,

But allowing it to be just what you need.

So when we need a deep breath,

We can take a deep breath.

When we want to release conscious awareness of the breath,

We release and allow the breath to work its magic on us.

And then noticing the space that you take up your body holds.

Notice the boundaries of your body.

Feeling the areas that are you and the transition to something that is not you,

Such as our clothing,

The floor,

The air that surrounds us.

Resting into the space that our physical body takes up and the space that surrounds it.

Feeling these spacious connections around us.

And allowing ourselves to settle well.

And knowing to be here truly is enough.

You are enough.

Imagining now our body like a night sky.

Dark.

Spacious.

Resting into that dark spaciousness of who we are today.

And as we flow through our bodies,

Let's imagine stars shimmering as lights of love and consciousness.

We'll begin with our inner awareness moving to the crown of the head.

Imagine a twinkling star shining at the crown of the head.

Feel its light shining out beyond you.

And feel it radiating down into the whole body.

The whole body feeling the light of love from the crown.

And now bring the inner awareness down to the brow center and create a little star shining at the brow center.

Feeling a new light,

A new star twinkling at the base of the neck.

Resonating with this little twinkling light.

Feel like a star shower.

Stars flowing down the left arm.

Feel a star resting at the shoulder.

Left elbow.

The left wrist.

The whole left arm twinkling.

And feel a star arise in the left palm.

And a star twinkling on each of the fingers,

The thumb,

Index,

Middle,

Ring,

Little finger.

All five fingers twinkling with the light of love.

Now reconnect to the star at the palm and feel that trail of stars flowing up the left arm,

Wrist,

Elbow,

Shoulder.

Back to the star at the throat.

Bright and brilliant.

Now imagine a star shower flowing down through the right arm.

Feel the right shoulder,

Elbow,

And wrist all twinkling,

All smiling their light back at you.

Feel a star at the right palm and one each for the fingers.

The right thumb,

Index,

Middle,

Ring,

Little finger.

All five fingers glowing and sparkling.

Feel that sparkling energy at the palm,

The wrist,

The elbow,

And the shoulder.

Back to the light at the base of the neck.

Now allow that inner awareness to flow down to the space behind the sternum.

Feel the bright shining light of love.

Bright and brilliant behind the sternum.

And imagine a whole galaxy spreading out into the left side of the rib cage.

Allow that galaxy to spread to the right side of the rib cage.

And feel the bright brilliance in the center radiating brilliantly,

Spaciously,

Lovingly.

Flow that inner sunshine,

That inner star down to the solar plexus,

Navel,

The womb or the womb space,

Pubic bones,

Light and twinkling.

Now feel the trail of stars flow down the left leg,

The hip,

Knee,

Ankle,

Sole of the foot,

Feeling the toes twinkling,

The star one each on the toes,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

All five toes twinkling.

Feeling loved.

Feel the star at the sole of the foot,

Ankle,

Left knee,

Hip,

Back to the pubic bones.

Now allow a trail of stars to flow down,

Down,

Down that right leg.

Feel the hip,

The star at the knee.

Navel,

Sole of the foot,

All shining.

Now feel the toes begin to twinkle,

Stars on each toe,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All the toes together.

Feel the toes filled with the light of love.

Reconnecting to the sole of the right foot,

The star at the ankle,

Knee,

Hip,

Pubic bones.

Feeling that inner light flowing up to the womb or the womb space.

Feel the light at the navel,

Solar plexus.

Breathing to the space behind the sternum,

So bright,

So brilliant,

Radiating outward.

Breathing into the space and the light at the throat.

Allow that light to soften the brow center.

And come back to the star we began with at the crown.

Feel that light at the crown,

Radiating outward and inward.

And breathe in and become aware of the constellation of you.

Feeling every star we've developed today.

From our toes,

Through our legs,

Bodies,

Our hands and our arms,

Our heads.

Feel the constellation of you.

Feel the spaciousness of those stars floating,

Shining and shimmering.

Now,

Feel the space between the stars,

The dark night of your body.

Bringing our inner awareness with an exhale to the dark spaces between the stars.

Resting into that dark space with our exhales.

Now,

Inhale and feel the bright lights of the stars again.

Feel the whole body glowing through this radiant energy of the stars twinkling and shining.

Notice what it feels like to be bright,

To be brilliant,

To be enough,

To be beautiful.

Breathe into this light once again.

With the next exhale,

Breathe into,

Breathe out of the space,

The darkness.

And then breathe into the light.

Breathe out to the dark.

Finding yourself radiating between the stars and the space between the stars with the breath.

Now,

Just breathe and hold them both at the same time.

The brilliant light and the spacious dark.

What does it feel like to hold them both at the same time?

Now,

Let all that go and just breathe.

Allow yourself to be here,

Welcoming all things.

Noticing now our breath and just feel the breath.

The body is breathing itself.

And now as we become conscious of the body breathing itself,

Let's begin to count these breaths backward from 18 today.

So breathe in and know your breath is flowing in,

Breathing out 18.

Breathe in,

Feel the breath move through you,

Breathing out 17 and so on.

Allowing your mind's consciousness to come into connection with the body breathing itself.

If the mind gets distracted or loses count,

Do not worry.

The objective is not to reach zero,

But to feel and be aware of the breath.

So just start again at 18 if we lose track.

Letting go of the count wherever it is,

Feeling yourself here.

And opening the doors of the heart,

Looking within and noticing if a sankalpa arises.

A heartfelt intention that comes from the wisdom of the heart more than the mind.

An intention of this practice moving forward into the day.

Whatever we need,

We can ask for right now in this space.

Maybe it's one word,

Maybe there is no sankalpa.

All options are valid and well received.

If there are words,

Let them repeat three times.

Planting the seed within the heart.

And then imagine as you've set that seed in the heart,

Imagine your body here as if you're looking from above,

Notice your body lying here on the floor.

Feel the circle that you are a part of.

Imagine beyond your body to see your sisters resting here with you.

Within the walls in our space,

The ceiling and the floor and decorations.

And even see if your mind can reach beyond these walls to see what else is outside of these,

This room.

Just notice what is there for you.

And then come back to you.

Notice any sound that you are making,

Perhaps with the breath,

Perhaps the inner sound of the heart.

And reach beyond your body and see what sounds are available to you in this room.

And then search beyond this room for sounds.

Notice if there is anything outside this room that you can hear.

And allow yourself to come back into this body with a deep breath in and out.

And start to come back.

Come back.

Come back.

Allowing yourself to invite movement into the toes,

The fingers,

The lips.

The head may feel comfortable moving side to side.

We may feel like stretching out for full body extension.

Inviting in any movement that is right and good here.

And then feel free to roll over to your side any time you are ready.

Cradling the head and neck into the arms and resting.

Looking within to the heart once again and offering yourself loving gratitude,

Gladness for your time and your presence here today.

Or being willing to find rest and even stillness.

Allowing ourselves to go within and to find ourselves.

In our own perfect timing we can bring ourselves up to sitting,

Offering the body support if we'd like.

Let's bring our hands together at our heart space.

Thank you for your presence here today.

For joining me for this need of practice.

For your presence in general.

May this bright light in my heart bow to that brilliance in yours.

Namaste.

Reviews

Thank you🙏🏻🙏🏻🙏🏻I loved the playfulness with the stars, the light showers, experiencing myself as a constellation, a galaxy, the vastness, the light and the dark🙏🏻🙏🏻🙏🏻

I fell asleep so quickly last night, l have no recollection of this meditation.
That says to me, it was exceptionally effective, lol! 🙂🤗

Thank you. Would be helpful to note that there are ending bells

So peaceful and wonderful—thank you so much, Mindy. 🙏🏻❤️

I loved this nidra practice, so full of love and peace.

Lovely. I’m a student at Maitri, although have not been in one of your classes. Will make a point of doing that. Thanks :)

Very very nice. Thank you so very much for sharing your gift ❤️🙏

Loved the image of the stars - beautiful 💫

Just what I needed as I work on my Sankalpa for this New/Waxing Moon cycle. Namaste!

This Yoga Nidra surprised me .....quite short, but everything was there. So refreshing, so sweet, like the gift of a perfect fruit. Thank you teacher for sharing with me. Hector

I love the star imagery. Beautiful and effective.

Wonderful thank you

What a great gift! Mmmmhhh thank you ❤️💫

Stars for my toes.

Very good meditation for anxiety. Woke up feeling very anxious and after using this meditation am anxiety free. Thank you!

Wonderful! Fell asleep before it finished!🙏🏽

Fantastic break into our busy lives. Comforting and nurishing. 🙏 Namaste