A Full Moon Yoga Nidra To Invite Space & Lightness

Open and release with this Full Moon Yoga Nidra. Visualise little flames of warm, spacious light spreading through your body, inviting the full moon’s heat and brightness. Illuminate your entire being, burning away what no longer serves you. Inviting you into transformation and restoration. Find a serene space, relax, and let this meditation guide your renewal.

Transcript

Welcome to this practice of yoga nidra.

Allow yourself to feel as comfortable as you can be.

This is the time to adjust,

Wiggle,

Get yourself cozy and snug.

And as you welcome your body into this practice,

There are two invitations in yoga nidra.

One of them is to remain still,

Or invite the body into stillness,

But know that at any point you need to move,

Or scratch,

Or cough,

That all movement is well and good.

Yoga nidra literally means yogic sleep,

So the body enters stillness as if it's gone to sleep,

But the mind can remain quite active,

And so the second invitation in yoga nidra is to listen to my voice as I guide you through a journey of deep rest,

But know that if at any point you drift off into your own thoughts,

Dreams,

That that's all well and good as well.

In fact,

You don't need to listen to my voice at all,

And in yoga nidra there is actually nothing for you to do,

So there is nothing that you can do wrong.

We're stepping away from doing,

And we're stepping into being,

And simply being here is enough.

In fact,

Being here is more than enough,

And know that wherever your mind takes you in this journey,

That you are within the container of yoga nidra,

Within the structure of yoga nidra,

And it's a safe container.

It's a safe container where you can fully go,

Let go,

And rest.

And for this yoga nidra,

We will welcome in the cycles around us of the natural world,

The full moon,

The summer solstice,

The peak,

The heat,

And energy transformation that is happening all around us at this time.

So throughout today's nidra,

I will invite you into a journey of deep rest,

And perhaps of letting go too.

To begin the settling,

Simply notice the parts of the body that feel in contact with the surface beneath,

Parts of the body that feel fully held with gentle pressure of the weight of your body and the surface beneath,

And notice as well the parts of your body that are a little bit more spacious,

Perhaps not touching,

Behind your ankles or maybe behind your knees,

Behind your ears,

And feeling into that spaciousness,

Feeling the full body held,

The full body supported,

All of you,

All of you fully held.

Notice the breath in the body and the parts of the body that are moving with the breath.

Maybe you can notice the parts of the body that are expanding and rising with the inhale,

The parts of the body that are shrinking or sinking deeper into the surface beneath with every exhale.

Note that within the stillness of your body lying here,

There is also the movement,

The movement of your breath,

The movement of your heartbeat,

Of your organs,

Your digestive system,

The blood circulating around your body,

And every cell in your body,

Every cell in your body is moving.

The whole of you is moving within the stillness of rest,

Beginning to welcome the senses into the space,

Perhaps noticing the parts of the body that are covered and uncovered,

And the temperature of the air on the skin,

Placing your awareness at the tip of the nose,

And noticing the inhale,

The exhale,

Air as it goes in,

Feeling cooler to the air when it goes out,

And welcoming any smells,

Welcoming any tastes too,

And feeling into the moisture inside the mouth,

Around the gums,

The teeth,

Behind the tongue,

And noticing moisture behind the eyelids,

Around your eyes,

And anything you can see behind your closed eyelids,

Any shapes,

Shades,

And lights.

As you welcome all of your senses,

Welcome in all you can feel,

As you welcome all of your senses,

Welcome in all you can hear,

Sounds and noise that are outside this space,

And sounds that are nearby,

The sound of my voice,

And more intimate sounds like the sound of your own breath,

Or perhaps the sound of your heartbeat,

And as you listen in to your heart,

Listen in to your heart space,

The space around your heart,

Listen in to your heart space,

The space around your heart,

Feeling into your heart,

And welcoming your heart,

Your inner teacher,

Your inner wisdom or intuition,

To set the intention for today's practice.

Listening in,

And know that if nothing arises,

That simply being here is enough.

I invite you into a rotation of awareness around the body,

Where we'll place little flames of warm,

Spacious light that spread around the whole body,

Inviting the heat of the solstice in the summer,

Inviting the brightness of the full moon,

Placing a tiny flame in the tip of the right thumb,

Of the right thumb,

The tip of the index finger,

Middle finger,

Ring finger,

And little finger,

And a little flame in between each finger,

And feeling all the fingers together,

Lighting up with a warm,

Spacious light,

The palm of the right hand,

And the back of the hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Right armpit,

Right side of the rib cage,

Right waist,

Hip,

Thigh,

Knee,

Shin,

Ankle,

The top of the right foot,

And all five toes,

Placing a flame of warm,

Spacious light in the tip of the big toe,

The tip of the second toe,

The tip of the second toe,

Third toe,

Fourth toe,

And little toe,

And in the spaces in between each toe,

And all the toes together,

The sole of the right foot,

And the heel,

Heel,

Calf,

Back of the right knee,

Back of the right thigh,

Right buttock,

The whole right side of the body,

The whole right side of the body,

All the way through,

Feeling little flames of light spreading in every part of the right side of the body,

The tip of the left thumb,

The tip of the index finger,

Middle finger,

Ring finger,

And little finger,

The spaces in between each finger,

And all the fingers together,

Palm of the left hand,

And the back of the left hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Left armpit,

Left side of the ribcage,

Waist,

Hip,

Top of the left thigh,

Left knee,

Shin,

Ankle,

Top of the left foot,

And all five toes,

Placing flames of light,

Warm spacious flames on the big toe,

Second toe,

Third toe,

Fourth toe,

And little toe,

Spaces in between each toe,

All the toes together,

The sole of the left foot,

Heel,

Calf,

Back of knee,

Back of thigh,

Left buttock,

The whole left side of the body,

The whole left side of the body,

All the way through,

The whole left side of the body shining with spacious warm flames of light,

Left side,

The right side of the body,

Right and the left,

And the spaces where the left side and the right side meet,

The pelvic bowl,

The pelvis,

On the left and the right,

In the front and in the back,

The top,

The bottom,

And all the organs inside the pelvic bowl,

Allowing the warm flame to spread through every organ and the spaces in between each organ,

The whole pelvic bowl,

The tip of the pubic bone and the tailbone,

And placing a flame of warm light up through every vertebrae and the spaces in between each vertebrae,

Up the lower back on the right side and on the left,

Middle back left and right,

Upper back left side and right side,

The right shoulder blade and the left,

The space in between the shoulder blades,

Allowing the little flames of light to go all the way up through the back of the neck to the base of the skull,

The back of the head,

The crown of the head,

The highest part of the body,

Placing flames of light around the whole scalp and every hair follicle,

Every hair,

The whole scalp,

All the way around,

And a flame of light in the center of the forehead,

The space between the eyebrows,

And the right eyebrow and on the left,

The left eye and eyelid and the right,

The right ear and inner ear,

The left ear and inner ear,

And all the way in to the space in the center of the head where the ears meet,

To the space in the center of the head where the ears meet,

Illuminating inside the head with a warm spacious light,

Down the nostrils on the right and on the left,

Tip of the nose,

Upper lip and lower lip,

Space between the lips,

Both lips together,

Chin,

Throat,

Right collarbone and left,

And the space between the collarbones,

Left breast and right,

The breastbone in the center,

The heart space,

To the right side of the heart and the left,

The front and in the back,

The whole heart space,

The whole heart space warm with flames of light,

Whole front side of the body and the whole back of the body,

The whole body,

The whole body,

Allowing the inhale to welcome in,

Spaciousness as if the flames of light all come as one,

Allowing the body to rise with one big powerful flame of light,

And on the exhale shrinking in as if the big flame of light can shrink and sink deeper into every cell in the body,

Feeling little flames in every cell in the body,

The whole body,

Inhaling to expand the flame and exhaling to sink deeper into every cell in the body,

Welcoming every inhale as an opportunity for the flame to brightly shine bigger and bigger,

Illuminating the space above and around you,

Illuminating the space above and around you,

And on the exhale the flame goes in,

Bringing darkness as it goes into every cell in the body,

Inhaling to feel bright and exhaling to feel dark,

Inhaling to lift and exhaling to sink,

And in the little moment where the inhale turns into the exhale,

And when the exhale turns into the inhale,

Welcoming both light and dark at the same time,

The lightness of the inhale meets the darkness of the exhale,

And the darkness of the exhale meets the lightness of the inhale,

Existing at the same time,

And as you're lying here visualizing yourself in a forest,

Time of day just as you like it,

And the temperature just as you like it,

You can feel the fresh air and smell the fresh breeze coming from the plants and the leaves and the ground beneath,

Feeling the rays of light shining through the leaves and the branches from the trees above,

And feeling the coolness of the earth beneath,

And you notice a set of logs just in front of you,

Just there,

You walk towards it,

You get closer and know that it's a perfect setup for a beautiful bonfire,

And so with ease you ease you light the first log and watch as the first sparkle begins to catch a brighter flame,

Watching it grow and expand along the log and onto the other log and the next log and the other log,

As you observe the flames,

All the little flames that become one big flame,

You observe welcoming in presence and calm,

And calm,

Feeling yourself grounded,

And allowing the fire of transformation to restore your whole being,

Burning away what no longer serves you,

Welcoming in presence,

Calm,

Relaxation,

Feeling fully relaxed,

Sensing the warmth of the fire in your whole body,

In every cell in your body,

And as it burns away you hear once again your heart,

Your inner teacher,

Listening in to your inner wisdom and intuition,

And know that if nothing arises that simply being here is enough,

Feeling the breath in the body,

The expansion of the inhale,

Contraction of the exhale,

Contraction of the exhale,

Allowing the breath to be the bridge that brings you back into this moment,

To this space,

Feeling the surface beneath,

The parts of the body that are grounded and connected,

The parts of the body that are not,

Bringing your senses back into the space,

The sense of the air and the skin,

The air going in,

Cooler to the air going out,

Moisture behind the eyelids,

The moisture within the mouth,

Allowing your senses to come back,

Bringing you back come back,

Come back,

Come back.

This practice of Yoga Nidra is now complete.

Thank you for listening.