Relaxing And Letting Go: Full Moon Yoga Nidra (With Music)

Relaxing yoga Nidra centered around the theme of letting go of what no longer serves you.

There is a full moon visualization within the Nidra however it can be practiced at any time. It includes Sankalpa/intention, body rotation, counting the breath backward, and visualization.

There are two versions of this idea; this one is with music, and I also have one without music.

Thank you for listening

Transcript

Welcome to the practice of yoga nidra,

Helping you to let go of something that no longer serves you.

So lie down in the position of rest.

Be sure that you are warm and comfortable for the practice.

Once you've found your position,

See if you can remain in stillness,

Making a resolve to stay still for the entirety of the practice.

So begin by letting go of any expectations.

There's nothing for you to do.

There's no right or wrong way to practice yoga nidra.

So make any final adjustments to your physical body.

And listen to any sounds around you,

Maybe your breath,

Maybe other ambient noises within the room,

Or perhaps beyond the room.

And start to notice the feeling of heaviness in your body.

Feel the weight in your legs and the weight in your arms.

Feel your whole back release down into the surface you're on.

Relax the muscles of your face,

Especially around the jaw.

Soften your eyeballs and release your forehead.

And then start to tune into the breath.

Start to slow down your inhale and your exhalation.

Start to make the exhale a little longer,

A little slower.

And each time you exhale,

Feel as if your body is sinking deeper into the surface you're on.

Feeling more and more weight and softness in your body with each exhalation.

And I invite you now to make a sankalpa,

Which is an intention centered around the theme of letting go.

So you could repeat,

I let go of what no longer serves me.

Or if you have something specific in mind,

Then you can add that instead.

Repeat your sankalpa three times.

We will now begin a rotation of awareness around the physical body.

So when I name a part of the body,

Just hold your awareness there for a moment and we will move quite rapidly so don't worry if you get lost.

Simply rejoin when you become aware of the guidance again.

So starting on the left side of the body,

Bring the awareness to the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The center of the palm,

The back of the hand,

The wrist,

The forearm,

The left elbow,

The upper arm,

The left arm,

The upper arm,

The shoulder,

The armpit,

The chest,

The left arm,

The left arm,

The right arm,

The left waist,

The hip,

The thigh,

The knee.

The ankle,

Sole of the left foot,

Top of the foot,

The left big toe,

The left big toe,

The right toe,

The second toe,

Third toe,

Fourth toe,

Fifth toe,

Third toe,

Third toe,

Fifth toe,

The whole of the left side of the body and to the right side of the body,

Bring the awareness to the right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The center of the palm,

The back of the hand,

The wrist,

The forearm,

The left arm,

The right elbow,

The upper arm,

The shoulder,

The armpit,

The chest,

The right arm,

The chest,

The right waist,

The hip,

The thigh,

The knee.

The ankle,

Sole of the right foot,

The top of the foot,

The right big toe,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole of the right side of the body and moving to the back of the body,

The left heel,

The right heel,

The left shoulder blade,

The right shoulder blade,

The whole of the spine,

The whole of the back,

The back of the neck,

The back of the head,

The whole of the back of the body.

Moving to the front,

Bring your awareness to the forehead,

The point between the eyebrows,

Left eyebrow,

Right eyebrow,

Left eye,

Right eye,

Left ear,

Left eye,

Left eye,

Left eye,

Right ear,

Left cheek,

Right cheek,

The nose,

The tip of the nose,

The tip of the nose,

Top lip,

Bottom lip,

Both lips together,

The chin,

The throat,

The base of the throat,

Left collarbone,

Right collarbone,

The left side of the chest,

The right side of the chest,

The left abdomen,

The right abdomen.

The whole of the front of the body.

Now bring your awareness to the whole of the head,

The whole left arm,

The whole right arm,

The whole left leg,

The whole right leg,

The whole of the left side of the body,

The whole of the right side of the body,

The whole of the front of the body,

The whole of the back of the body,

And now the whole body together.

Bring your awareness to the whole of your body,

The whole of your being,

Completely safe,

Totally at ease and totally relaxed.

Now bring in your awareness to your breath without changing anything about the breath at all.

Just start to notice that wave moving up and down your body as you breathe,

That gentle ebb and flow of your breath.

Notice an expansion as you inhale and feel that sense of letting go as you exhale.

And we're going to begin to count down the exhalation starting from 33.

So we're going to count down,

However the aim is not to reach zero.

Each time your breath,

You lose that focus,

Bring it back to the count,

Start again.

So the mind may wander off,

You may lose count.

Starting again at 33 and slowly count down each exhale.

Continue to count down.

Continue to count down,

Start again if your mind has wandered or if you've lost count.

If you find you're only getting to 31 or 30,

Try not to judge yourself,

Keep coming back and start again.

Continuing to count down,

All starting again at 33.

And let go of this counting of your breath and continue to notice the ebb and flow of your breath moving in and out and up and down your body.

And now let go of the awareness of your breath.

We're going to come into a phase of imagining a safe place in nature.

So imagine that you are in a beautiful natural environment and it's night time.

Notice the sky,

It can be anywhere you like,

The beach,

The mountains,

The forest,

It's somewhere where you can see that night sky,

See the stars shining down in you.

And seeing the full moon in the sky above you,

Clearly shining down moonlight onto you.

And close in your eyes now and imagine that moon has shrunk down into the size of an orange and that's now inside your head.

And now the rays of moonlight do penetrate your mind,

Seeking out all of those areas of darkness in your conscious and subconscious mind.

Imagine that moon is like a searchlight,

You're using it to seek out what it is that no longer serves you.

We're going to repeat our San Calpa again.

So you can still repeat,

I let go of what no longer serves me or if you have found something or you know something specific,

Then repeat that.

Repeat your San Calpa three times.

Now opening your eyes in this place of nature,

See the moonlight in the sky again.

Look around you,

What can you see illuminated by the moon?

What kind of textures are around you?

What kind of shapes?

How are the shadows on the ground?

What does this place smell like?

What kind of sounds can you hear here?

Simply tuning into this place in nature.

If you don't see anything,

That is perfectly fine as well.

Simply get a feel of being in a place of nature.

How does it feel or what can you see in your mind's eye?

Let go of this place now and bring your awareness to that dark space behind your closed eyes.

Close your eyelids,

Soften your gaze behind your closed eyes and focusing on this dark space without any judgment.

Simply noticing if anything starts to arrive in this dark space,

Like colours,

Shapes,

Or images.

So without any desire or judgment,

Without any grasping,

Simply allow any images to be seen,

To arrive spontaneously.

Remember that nothing that you see here is real.

It's not anything that is happening right now.

Now allow any images to dissolve.

Let them go and once again repeat your sankalpa three times.

Allow to visualise your life without that thing in it that you chose to let go of.

Creating space for something positive to come into your life.

And now bring your awareness back to your body,

Slowly bring some movement to your fingers,

Perhaps press the thumb into the pads of each finger a couple of times.

Take any stretches that you desire.

The practice of yoga nidra is now complete.

Reviews

Certainly relaxing! 😌 I fell asleep, will listen again!

Very calming. Today I used this Yoga Nidra to calm my mind and head into a new day.

Lovely practice🩶💮⭐️
Thank you so kindly💮🌟
Namaste🙏🏼✨️🫶🏽✨️🪷✨️🌕