Full Moon Yoga Nidra

This is a Yoga Nidra practice exploring qualities of the full moon. It can be practiced anytime but may be most beneficial on the evening of the full moon. Yoga Nidra is a guided lying down relaxation technique. Please prepare yourself by finding a comfortable position to relax in. Yoga Nidra is usually practiced on the back in Savasana. Eyes can be open with a soft gaze or closed. Have a blanket nearby because the body temperature tends to drop during Yoga Nidra. Enjoy!

Transcript

Get as aligned and symmetrical as possible.

And feel your head supported and your shoulders supported and your back supported,

Arms and hands supported,

Buttocks supported,

Legs supported,

And heels supported.

Feel the entire body supported,

Allowing you to relax more deeply.

And say to yourself mentally,

Full moon.

And repeat this a few times,

Full moon.

And say to yourself mentally,

I am practicing yoga nidra.

And take a deep inhale and on the exhale think letting go.

And let go of disappointments,

Missed opportunities,

Lost loves,

Misunderstandings.

Let them all blow away like leaves in an autumn wind.

And start to notice the breath,

Notice the inhale and the exhale.

Breathing the belly rises,

Exhaling the belly falls.

And when you inhale,

Inhale positivity,

Intuition,

Creativity,

Joy,

And prayer.

And when you exhale,

Exhale negativity,

Heightened emotions,

Anxiety,

Stress,

And tension.

And feel yourself more and more relaxed.

Any thoughts that come in the mind,

Acknowledge and let go.

Let the universe take care of you.

The full moon is a time when wishes come true.

Ask yourself what do you wish for?

Maybe you feel a strong sign that a wish is on its way,

A sign that a wish is being fulfilled.

If you're moon sensitive,

You might feel wound up or anxious and acknowledge that.

Acknowledge all the feelings,

Knowing that all feelings are welcome and important.

And take a deep inhale and on the exhale think releasing.

And look back over the last few days,

Perhaps the last week.

And notice there any stuck emotions,

Blockages,

Anger,

Rage.

And for this moment,

Work on letting those go,

Knowing that after the practice they will be waiting for you.

But for now,

Release them.

And begin to listen in all directions for sounds.

Listen for sounds outside the room or wherever you are.

And listen for closer sounds,

Perhaps inside the room or closer to where you are.

And listen for the sounds of the body,

Any gurgling.

Bodily sounds often are signals of relaxation.

And listen for the sound of the breath or feel the breath moving in and out of the nose or mouth.

And listen for the sound of the heartbeat or feel the heart beating inside the body.

And in the heartbeat,

Hear the heart's desire known as the Senkopa.

A Senkopa is a short positive statement in the present or future tense.

It's an affirmation and a resolve.

If you don't have a specific Senkopa you're working with,

For today I offer you the affirmation of the full moon.

I accept myself as I am.

Using your own personal Senkopa or my statement,

I accept myself as I am,

Repeat it three times mentally with full awareness and the confidence that it will come true.

Moving on to the rotation of consciousness,

The body scan.

The body will remain still and the instructions are to be followed mentally.

When a body part is named,

Either repeat the name of the body part mentally,

Bring awareness to the body part,

Or visualize the body part being touched by moonlight.

Imagine the body lying on a comfortable blanket in the evening under a full moon.

The temperature is perfect.

You feel completely safe and secure and the moonlight touches the body.

Feel or see a moonbeam on the right hand thumb,

Index finger,

Middle finger,

Ring finger,

And pinky finger.

Feel or see moonlight being held in the palm of the hand,

On the back of the hand,

At the wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit.

Feel or see a moonbeam on the right rib cage,

Right waist,

Right hip,

Moonlights touching the upper leg,

Kneecap,

Lower leg,

Ankle,

Heel,

Instep,

Moonlight at the sole of the foot,

Top of the foot,

And moonbeams across the right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

And now feel or see the whole right side of the body bathed in moonlight.

And bring the moonlight to the left side of the body and place a moonbeam on the left hand thumb,

Index finger,

Middle finger,

Ring finger,

And pinky finger.

Feel moonlight in the palm of the hand,

The back of the hand,

And move the moonlight from the wrist to the forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Place a moonbeam on the left rib cage,

Left waist,

Left hip,

And see silvery moonlight on the left upper leg,

Kneecap,

Lower leg,

Ankle,

Heel,

Instep,

Sole of the foot,

Top of the foot,

And moonbeams across the left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

And stay awake and aware and place the moonlight at the top of the head,

The right temple,

The left temple,

Forehead,

Moonbeams at the right eyebrow,

The left eyebrow,

And moonlight at the eyebrow center.

Feel or see the moonlight across the right eyelashes,

The left eyelashes,

The bridge of the nose,

The tip of the nose,

Across the right nostril,

The left nostril,

The upper lip,

Lower lip,

Moonlight at the chin,

Throat,

At the right collarbone,

The left collarbone,

The hollow between the collarbones,

Moonlight at the right chest,

The left chest,

And beautiful healing moonlight at the heart center.

Feel a moonbeam on the upper abdomen,

The navel,

The lower abdomen,

Pelvis,

Buttocks,

Lower back,

Middle back,

Upper back,

And moonbeams at the right shoulder blade,

The left shoulder blade,

The back of the neck,

The back of the head,

And the top of the head.

And feel or see moonlight up and down the whole right arm.

Feel or see that healing light of the moon up and down the whole left arm.

Moonlight up and down the whole right leg.

Moonlight up and down the whole left leg.

Moonlight across the arms and legs together.

The whole front of the body covered with silver healing light,

The whole back of the body touched,

Illumined by the silver light of the moon.

The whole body together,

The whole body together,

The whole body together,

Touched,

Illuminated,

Lit by the light of the moon.

And now let go of the moonlight,

Release it to the heavens,

Let the light recede from the body,

Knowing that the moon is always there watching over you.

As you release the light,

Let go of loss,

Knowing that the moon is there to guide you.

And as you let go of the light,

Nothing is lost.

And come back to natural breathing.

Remember to watch the rise and fall of the breath.

Every movement within creation is a breath,

A breath that's made of three parts.

And we sometimes call it the cosmic breath.

There's the inhale and the exhale and the places in between inhaling and exhaling.

Know the inhale is the full moon and know the exhale is the dark moon.

Inhale,

Thinking full,

And exhale,

Thinking dark.

Inhale,

Let the belly rise and feel the belly,

Know the belly as the full moon.

Exhale,

Feel the belly fall and know the belly as the dark moon.

And begin working with that practice,

Inhaling full,

Exhaling dark.

Letting the body be in phase with the lunar cycle.

Letting the body be a symbol,

Be a metaphor for the waxing and waning of the moon.

And continue to inhale,

Thinking full,

And exhale,

Thinking dark.

And stay with that practice of inhale,

Thinking full,

And exhaling,

Thinking dark.

And then let go of the practice and come back to natural breathing.

And notice the air coming in through the nose or mouth.

And notice the temperature,

Perhaps it's cool.

And connect to any other place on the body that's cool.

Notice the fingers,

The toes,

The tip of the nose.

Find coolness in the body and spread that coolness across the entire body.

Let the body be cool.

Know the body as coolness.

The body is cool.

And let go of the experience of coolness and come to the opposite experience of warmth.

Notice any warmth under the clothing or blankets.

Notice any warmth at the core of the body.

And spread the warmth across the entire body.

Let the body be warm.

Know the body as warmth.

The body is warm.

And let go of warmth and come back to coolness.

Feel the coolness on the exposed skin.

Notice coolness anywhere on the body.

Know the body is cool.

And then let go of coolness and come once again back to warmth.

Feel the warmth under the blankets or clothing.

Feel the warmth at the core of the body.

Know the body is warm.

And then let go of warmth and come back to coolness and add in warmth.

Perhaps the outside of the body is cool.

And the inside of the body is warm.

Maybe the top of the body is cool.

And the bottom of the body is warm.

Attempt to be both warm and cool simultaneously.

Attempt to be both warm and cool at the exact same time.

And now let go of warmth and let go of coolness and come back to natural breathing.

And remember an experience of great tension.

Remember an experience of holding everything in like you were going to explode but you hold it still.

Know this holding in as if it's happening right now.

Know this holding in as if you are watching yourself in a movie in which you were the star holding everything in.

See yourself holding everything in.

And now let go the experience of holding everything in and come to the opposite experience of letting it all go releasing a great catharsis.

Feel that letting go as if it were happening right now.

See yourself letting it all go.

See yourself releasing.

Know the self as letting go.

And then let go of the experience of letting go and come back to the experience of holding in.

See the self holding it all in.

See the self desperately trying to keep it together.

And then let go of the holding in and come back to the experience of releasing letting go.

See the self letting everything go.

See the self releasing completely.

And then let go of letting go and come back to holding in and add in letting go.

Perhaps the inside is holding in and the outside is letting go.

Perhaps the front of the body is letting go and the back of the body is holding in.

Although it's difficult to do,

Attempt to hold and release at the exact same time.

Time to hold it in and let it go simultaneously.

And now let go of the opposite practice and come back to the breath.

Come back to the breath and bring the awareness to the Chittakash,

The mind space in front of the closed eyes.

And see the full moon there.

See the full moon in front of the closed eyes.

The full moon reveals her entire face to the earth.

It's the time of balance in the cosmos between waxing and waning.

This moon phase is about the balance between taking in the new and releasing the old.

This is when you have the clarity to examine all aspects of yourself.

Under the light of tonight's full moon,

See the earth from above.

See the earth from the perspective of the moon.

And from that perspective of the moon,

Look around and see the sparkling stars in the dark sky.

Notice the stars around you.

And think of each star as a possibility.

Each star is a potential.

And see the self reaching out for the possibilities.

Reaching out for the potentials.

Look at the stars sparkling and glimmering.

Feel the joy that each possibility can bring.

Mentally extend the hand and feel stars in the hands.

And mentally in the hands,

Feel the potentials,

Feel the possibilities.

And from the perspective of the moon,

With the stars on the hands,

Blow them gently towards the earth.

Watch as they shimmer and fall,

The potentials,

The possibilities,

The stars on the earth.

Watch them shimmer and fall.

And after the last star has been cast towards the earth,

After you watch the last star fall,

Reach within the full moon belly.

Reach within the belly of the moon that is you and pull out a handful of moonbeams.

And bring these moonbeams to the heart.

And feel them infused with creativity.

Feel these moonbeams at the heart filled with hope and encouragement.

And then take a moonbeam from the heart of creativity,

Of potential,

Of encouragement and send it down to the earth.

And watch this moonbeam cover the earth.

And once it has faded,

Send out the next one.

Send out another moonbeam.

And know that each moonbeam you send helps others to grow.

So send some moonbeams first to your heart for your creativity,

For your hope,

For your encouragement and then release some,

Send some to the earth to cover the earth with hope,

Creativity and encouragement.

And then let go of this moonbeam practice.

Know that it's done and thank the stars and heavens knowing there are infinite possibilities,

Potential,

Creativities,

Hope and encouragement everywhere,

That it exists everywhere.

And visualize these simple images that will be suggested.

A silver circle.

A silver circle.

Stars in the night sky.

Stars in the night sky.

People standing against injustice.

People standing against injustice.

Oceans waves at night.

Ocean waves at night.

A friend's smile.

A friend's smile.

A hearty laugh.

A hearty laugh.

A group of friends socializing.

A group of friends socializing.

A meadow full of wildflowers.

A meadow full of wildflowers.

A rainbow.

A rainbow.

Bring the awareness to the chitta kash,

The mind space in front of the closed eyes and let go of the visualization practice.

And once again notice the breath.

And in the breath hear the whisper of the sankopa.

The statement,

Affirmation or resolve that was made in the beginning of the yoga ninja practice.

Your own personal statement or the affirmation of the full moon.

I accept myself as I am.

Repeat the moon statement or your own personal sankopa three times with full awareness and the confidence that it will come true.

Notice the heart beating.

Notice the breath waxing and waning out of the nose or mouth.

Notice any gurgling or noises in the body that suggest digestion,

Relaxation.

Listen for sounds inside the room or the space that you're at.

And listen for sounds outside the room or outside of the space where you're at.

And listen for the furthest sound that you can hear.

And begin to remember the room,

Remember the space where you're at.

Remember your nest.

Remember your surroundings.

Remember the ceiling or the sky.

Remember the walls or the trees.

Remember the floor or the grass.

Even remember what you're wearing.

And come back to the breath and make each inhale deeper and deeper.

And make each exhale fuller and fuller.

Inhaling and exhaling deeply and fully.

Inhaling and exhaling deeply and fully.

And say to yourself mentally,

The practice of yoga nidra is now complete.

Keep the eyes closed,

But bring the hands to the belly and attempt to make this circular shape mandala mudra,

Right hand on top of left hand and thumbs connect at the belly center,

The circle.

Connecting your inner moon with the outer moon.

The circle at the navel,

The circle in the sky.

And then let go of the mandala,

Let go of the moon at the belly and just begin to wiggle the fingers and the toes.

And then roll the wrists and ankles one way like little orbits.

And then the opposite direction rolling.

And then take any kind of intuitive movement the body is asking for,

Being very aware of your architecture and location.

Perhaps you take a big stretch over your head or twist from side to side.

And when you're ready and there's no need to rush or hurry,

Roll over onto your left side in a fetal position,

The position of rebirth and renewal.

And in that position of rebirth and renewal,

Say some words of kindness to yourself like good job,

I meditated or I love you to yourself.

And then if you wish to and it's not necessary,

But if you would like,

Push yourself up to a comfortable seated position with your hands at the heart center or in mandala mudra,

Which I made before the circle.

Bow your head in to acknowledge the time that you spent meditating,

Practicing yoga nidra,

Giving yourself some time for renewal,

Getting in cycle with the full moon.

And I say to you,

The moonlight in me bows down to,

Acknowledges and admires the moonlight in each and every one of you.

Om Pisa Men.

Namaste.

Om Pisa Men.

Reviews

Couldnt sleep due to some weird dreams regarding a loss. This helped me get through it, self soothe and have a restful night. Thank you.

Nya, thank you so very much for giving us this wonderful meditation. Truly beautiful way to celebrate the full moon

Love this.
Thank you.

Beautiful, restful, magical and thorough full moon meditation. Thank you so much!

A really beautiful full moon meditation practice