Hi friend,
Welcome to Cosmic Yoga Nidra,
A 15-minute yoga nidra meditation designed to guide you into a deep state of rest,
Inner awareness,
And connection.
Settle into a comfortable position,
Allowing the body to be fully supported by the ground,
The floor,
Your bed.
Use any props you need to feel completely at ease,
Pillows,
Blankets,
Or bolsters.
And let your eyes gently close.
Feel your body sink into the surface beneath you.
Allow the weight of your body to be received by the extension of the earth.
With each exhale,
Soften a little bit more.
There is nowhere else to be.
There is nothing to achieve.
You are here.
Now bring your sankalpa to your awareness.
This can be an intention,
A dream,
An I am statement.
Let it gently rise from your heart.
Hold it in this space.
Repeat it.
Let it resonate.
Now become aware of your breath.
Don't change it,
Just notice.
Feel the gentle flow of breath as it moves in and out,
In through your nose,
Out through your nose,
Like waves on a quiet shore.
Feel your body breathing.
Feel your body as a whole,
Completely breathing,
And completely alive.
We will now move awareness throughout the body.
As each part is named,
Bring gentle attention to it.
Notice sensations,
Tingling,
Heaviness,
Or even absence.
Just observe.
Bring your awareness to your right-hand thumb,
Index finger,
Middle,
Ring,
Pinky,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right armpit,
Right side of the chest,
Right waist,
Hip joint,
Right side of your thigh,
Back of your knee,
Shin,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second,
Third,
The entire right side of your body.
Draw your awareness to your left-hand thumb,
Index finger,
Middle,
Ring,
Back of the hand,
Wrist,
Elbow,
Upper arm,
Shoulder,
Left armpit,
Left chest,
Waist,
Hip joint,
Left side of your thigh,
Back of the knee,
Shin,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second,
Third,
The whole left side of your body.
Bring your awareness to the back of your head,
Right shoulder blade,
Left shoulder blade,
Head,
Upper back,
Middle back,
Lower back,
Sacrum,
Tailbone,
Crown of the head,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right cheek,
Left cheek,
Right ear,
Left ear,
Nose,
Tip of the nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Your tongue,
Collarbones,
Upper chest,
Heart center,
Ribs,
Upper abdomen,
Lower abdomen,
Pelvis.
Now,
Feel your whole body from head to toe,
Front to back,
Side to side,
Inside and out,
Held by the earth,
Completely relaxed,
Completely aware.
Now in your mind's eye,
Begin to imagine a wide,
Open field beneath a night sky.
You are lying on soft earth and the air is still and cool.
Above you,
A canopy of stars begins to shimmer into view.
One by one,
Constellations light up the sky.
The moon rises slowly,
Casting a gentle silver glow.
Feel the pull of the earth beneath you and a subtle lifting sensation from above.
You are grounded yet expansive,
Held by the earth and touched by the stars.
Imagine a thread of light running from the base of your spine deep into the core of the earth,
Solid,
Rooted.
Now another thread rises from the crown of your head,
Stretching upward,
Connecting to the stars,
To the galaxies.
There's a vast cosmic rhythm that pulses through all things.
You are suspended between earth and sky,
A perfect harmony of matter and light,
Stillness and expansion.
Feel the wisdom of the stars in your bones.
Feel the grounded knowing of the earth in your breath.
You are part of this universe,
Not separate.
You are a living expression of it.
Begin to return gently to your body,
To your breath,
To the space in which you exist.
Feel the rise and fall of your belly.
Feel the supports under your body.
And then remember your Sankalpa,
Your intention.
Repeat it inwardly once more,
Like a quiet vow.
Then start to bring small movements into your fingers,
Your toes.
Gently turn your head from side to side.
Stretch in any way that feels good.
And when you're ready,
Roll over onto your right side.
Open your eyes.
Return to the space you exist in.
Know that you are always held by the earth and by the stars.
And you can return to this space of connection anytime you need.
I hope you're feeling good.
We'll share this practice again together soon.
Take care.
