Full Moon Yoga Nidra | Purnima Chandra

This is a 40 minute guided yoga nidra to celebrate and connect with the wisdom of the full moon, Purnima Chandra. Take a pause and a sacred breath to rest back into the full radiance of your being. Like the full moon, shine in your brilliance as you illuminate your inner landscape.

Yoga nidra is sometimes described as dynamic sleep that takes the practitioner on a journey through the multidimensional layers (the koshas) of human experience. In this journey we'll be exploring breath and awareness techniques including to explore these multidimensional layers of our human reality.

The techniques of yoga Nidra systematically relax the body and mind, effortlessly guiding the practitioner into progressively deeper brainwave states and toward the state of yoga nidra. It is time to relax and to restore. Enjoy.

Background Music Composer: Liborio Conti

Transcript

Hello,

Welcome to your yoga nidra practice.

Thank you so much for choosing to be here.

My name is Christine and it is an honor and a delight to share these techniques and practices with you.

I want to take a moment to honor you for giving yourself this time to explore the different layers of consciousness and to practice the art of transformational sleep.

This practice is designed to connect with and celebrate the wisdom and energy of the full moon,

Purnima Chandra.

Might you begin to consider that which is being illuminated in your life and in your awareness right now?

What is here to be acknowledged,

Celebrated,

Or released?

What is working and what perhaps may not be working so well?

What in your life is in full bloom and what might be ready for a shift?

Let the light of your awareness,

Like the light of the full moon,

Begin to illuminate the lessons,

The blessings,

And the unseen in your life.

We are but fractals of the whole of nature,

Of the whole of the universe,

Each drop of water containing the entire ocean.

We can choose to work with the cycles of nature,

Of sun,

Moon,

Season,

To cultivate a kind of cyclical checking in with oneself and with the river of life that flows and weaves through all that is.

We can reflect nature for we are inseparable from nature.

We,

Like the moon,

Can shine in all our brilliance and light the shadowy landscapes before us,

Dispelling darkness and inspiring the world around us.

The practice of yoga nidra is traditionally done lying on the back in Shavasana,

But you might choose a supported reclined position,

A side-lying position,

Or even a seat supported against a wall.

You are encouraged to build a sacred space to cocoon yourself in comfort,

Support,

Warmth,

Coziness,

And safety,

Then covering the eyes as you begin to draw your gaze inward.

You are encouraged to remain awake and aware.

Allow my voice to be your anchor.

The practice of yoga nidra is now beginning.

Take a deep breath in through the nose.

Pause at the top of your inhale and tense all the muscles in your face,

Squeezing and tensing.

Exhale and release.

Inhale,

Pause at the top.

Now tense your shoulders,

Arms,

And hands,

Making fists.

Exhale to release.

Inhale.

Pause.

Tense your back and abdomen.

Exhale and release.

Inhale.

Exhale.

Pause and tense the glutes,

Legs,

And feet.

Curl the toes.

Exhale and release.

One more deep breath in.

Exhale.

Pause at the top.

Tense your whole body.

Hold.

Hold.

And exhale.

Let everything go.

The breath returns to its natural rhythm.

With each consecutive exhale,

Sense a wave of relaxation sweeping down from your crown to your toes.

Sense the weight of the body.

The shape of your body.

Its outermost boundary.

Sense your environment.

Notice where you are.

The walls around you.

Any details of the space you're in,

Just in your mind's eye.

Begin to notice all the layers of sound around you.

Both ears open.

Receptive.

Listening.

Notice the sounds closest to you.

Sounds just outside the space you're in.

Sounds from off in the distance.

Just let all the sounds be there.

Let your attention draw in toward your inner landscape now.

Let go completely.

There is nothing you need to do.

It is safe to relax.

Let yourself just be here now.

It is time to rest and to restore.

We will now begin the complete yogic breath.

On your next inhalation,

Begin to draw the breath down toward your navel.

Let the belly expand like a balloon.

Then exhale to empty,

Empty.

Continue this way.

Breathing down.

Drawing the breath down toward your navel.

Expanding the belly.

Exhaling to empty.

For a couple more cycles of breath.

On your next inhalation,

Draw the breath down toward the navel.

Belly expanding.

Then allow the ribcage to expand in all directions.

Exhale to let everything go.

Continuing this way.

Inhaling to fill the belly and then fill the ribcage.

Exhaling to let go of everything.

Continuing this way for a couple more cycles of breath.

Continuing this way for a couple more cycles of breath.

On your next inhalation,

Breath draws toward the navel.

Then the ribcage.

Then the upper chest.

Exhaling completely.

Emptying out.

Continuing this way.

Filling belly,

Ribcage,

Chest.

Exhaling to empty,

Empty.

For a few more cycles of breath.

For a few more cycles of breath.

And release.

Let the breath return to an organic rhythm.

Peaceful.

Natural.

Effortless.

Could you begin to rest awareness at your heart center?

Connecting with your intuitive heart now.

Noticing your heart beating like an ancient drum.

As you begin to tune into the wisdom here for you.

Notice what is most needed in this moment right now.

Begin to welcome in a sankalpa.

A heartfelt longing for the wisdom that is here for you.

Or vow for this lifetime.

For the current life cycle you are experiencing.

Or even for this specific moment in time.

What seed do you wish to plant?

Stating your sankalpa as a positive I am statement.

Or you may also choose to work with one of the following.

I am the light illuminating the path for myself and for the world around me.

Or I am loving awareness.

I illuminate the truth of existence.

Or I am brilliant,

Inspiring,

And luminous.

I shine like the moon.

Repeating your sankalpa now three times.

I am.

I am.

I am.

I am.

I am.

I am.

I am.

I am.

I am.

Now just let it go.

Let it resonate through the core of your being.

And radiate out to the farthest reaches of the universe.

Let's now go on a journey through the physical pathways of the body.

Anamaya Kosha.

Could you bring all of your attention to your right hand?

Your right hand.

Your right hand.

Your right hand.

Your right hand.

Your right hand.

Your right hand.

Your right hand.

Your right hand.

Your right hand.

Your right hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Back of the hand.

Palm of the hand.

Wrist.

Forearm.

Back of the hand.

Palm of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Right hand.

Middle finger.

Ring finger.

Little finger.

Middle finger.

Right hand.

Right side of the body.

Waist.

Hip.

Right thigh.

Knee.

Lower leg.

Ankle.

Heel.

Heel.

Sole of the right foot.

Top of the right foot.

Big toe.

Second toe.

Third.

Fourth.

Little toe.

Could you bring all of your attention to your left hand?

Left hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Back of the hand.

Palm of the hand.

Left wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Left side of the body.

Waist.

Hip.

Left thigh.

Knee.

Lower leg.

Ankle.

Heel.

Sole of the left foot.

Top of the left foot.

Big toe.

Second toe.

Third.

Fourth.

Awareness migrating to the back of the body.

Back of the head.

Cervical spine.

The back of the neck.

Right shoulder blade.

Left shoulder blade.

Right glutes.

Left glutes.

Your spine gently curving through your body.

From tail to the base of the skull.

From the back to the front of the body.

From the back to the front of the body.

Awareness migrating to the front of your body.

The top of your head.

Right temple.

Left temple.

Right ear.

Outer ear.

Inner ear.

Left ear.

Outer ear.

Inner ear.

Right eyebrow.

Left eyebrow.

Center of the brow.

Right eye and eyelid.

Left eye and eyelid.

Right cheek.

Left cheek.

Right nostril.

Left nostril.

Upper lip.

Lower lip.

Tip of the tongue.

Upper teeth and gums.

Lower teeth and gums.

Tip of the chin.

Center of the throat.

Right side of the chest.

Left side of the chest.

Center of the chest.

Navel.

Abdomen.

Pelvis.

Pelvic floor.

The whole of the chest.

The whole of the right leg.

The whole of the left leg.

Both legs together.

The whole right arm.

The whole left arm.

Both arms together.

The whole back of the body.

The whole front of the body.

Sensing and feeling the whole body now.

The whole physical body resting.

Completely still.

And relaxed.

The whole body.

Sense the vibrant,

Shimmering-like quality of aliveness throughout your whole body.

The whole body.

Sense the breath at the tip of the nose.

The breath as it moves in through the nostrils.

Feel the breath as it moves out.

Breath rolling in.

Breath rolling out.

Breath rolling out.

Prana riding on the breath.

Tuning into prana maya kosha.

The subtle energy body.

Feel the breath inside the right nostril.

The breath inside the left nostril.

Breath inside both nostrils.

We will begin a psychic or imaginary nadi shodhana.

Shifting awareness from nostril to nostril.

Alternating concentrated attention from side to side.

Following me.

Inhale through both nostrils.

Pause at the top.

As you exhale,

Could you shift awareness to the left nostril.

Breathing out through the left nostril.

Inhaling through the left nostril.

Pause.

Shifting awareness to the right nostril.

Exhaling through the right nostril.

Inhaling right.

Pause.

Exhaling left.

Inhaling left.

Exhaling right.

Inhaling right.

Exhaling left.

Pausing.

Continuing this way.

Shifting awareness.

From one side to the other.

At the top of each inhale.

Next time you exhale through the left nostril.

Inhale through both nostrils.

Exhale through the left nostril.

Release.

Drop.

Even deeper now.

Sensing and welcoming mano maya kosha.

The mental body.

Could you begin to sense the whole body is heavy.

Sinking.

Like your whole body could melt an inch deeper.

Into the support beneath you.

Whole body very heavy.

Like lead.

Whole body heavy.

Now begin to sense the whole body is very light.

As if your body could levitate.

Like a cloud floating in the sky.

Light like a feather.

Whole body light.

Floating.

Could you now begin to sense both heaviness and lightness simultaneously.

Welcoming the dual experience of heaviness and lightness.

And the dual experience of lightness.

At the same time.

Now could you recall a time when you were very relaxed.

Feeling safe.

Comfortable.

And content.

Now recall a time when you did not feel relaxed.

Perhaps tense.

Anxious.

Uncomfortable.

Now could you begin to welcome and sense both of these dual experiences simultaneously now.

Feeling the memories of both a time you were very relaxed.

And a time when you were not.

Holding both in your awareness.

Now release that.

Let go of attachment to any memories or sensations.

And let go of the sense of being.

Let go of the sense of being.

Let go of any of the sensations you have experienced.

Remain aware as we sink even deeper now.

Awareness migrating to the clearing between the brows.

Resting awareness at the center between the brows.

Mind's eye center.

Mind's eye center.

Could you begin to see with your mind's eye a black screen before you.

As you begin to welcome hypnagogic visual and audio impressions.

To project onto this black screen.

Like a movie reel.

Tapping into your innate creativity and imagination.

Vijnana maya kosha.

The wisdom body.

As we go on this visual journey together.

Begin to see yourself in nature somewhere.

Notice a clear night sky above you.

The radiant full moon shining down upon you.

It's a warm summer night.

A symphony of crickets and frogs are performing.

You hear the crackling of a huge bonfire.

With people gathered around.

And you feel its warmth radiating outward.

The sounds of laughter.

Drums.

And joyous celebration.

Set the ambience.

The light of the full moon is illuminating the whole landscape.

Streams of moonlight are pouring down on you.

And over you.

Feel the nurturing and cooling qualities of moonlight.

Beaming down and nourishing you.

Blessing you.

Until your whole body.

Your whole being.

Is illuminated with moonlight.

Glowing.

Radiant.

Luminous.

Feel a deep sense of peace here.

A deep sense of belonging.

Resting here.

Ever so deeply now.

Touch the infinite within.

Accept that you are timeless.

Luminous.

Cosmic consciousness.

And you are free.

You are that.

Resting here as spacious awareness itself.

Anandamaya Kosha.

Embrace your wholeness.

You are beloved by the whole universe.

Rest.

Touch the infinite within.

You are that.

Awareness migrating now.

Back to your heart center.

Resting awareness.

At your sacred heart center.

Sensing breath and presence.

Moving in and out here.

Begin to call forth your sankalpa.

Welcoming your positive I am statement back with more or the same resolve as at the beginning of your practice.

You may be calling back the following.

I am the light illuminating the path for myself and for the world around me.

Or I am loving awareness.

I illuminate the truth of existence.

Or I am brilliant,

Inspiring,

And luminous.

I shine like the moon.

Repeating your sankalpa now three times.

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Reviews

With so much thanks and appreciation for this perfect nidra practice. Christine, your melodic voice, so calming as is your peaceful words. Thank you so 🙏🏻

Powerfully calming wow: soft and transporting voice, evocative wording that allowed me to inhabit the proposed images and amazing set of breathwork! Thank you 🫶