New Moon Meditation

New moon is a time of new beginnings, a time for reflection, a time to decide which direction we wish to go. In this guided meditation we reflect on all aspects of your life: emotional, mental, physical and spiritual. The new moon brings about an opportunity for abundance and expansion. New moon meditation practice allows you to tap into this lunar phase of infinite possibility.

Transcript

Let's begin this new moon meditation by taking a few moments to settle into the posture that we've chosen for this meditation.

And together let's take a deep breath in through the nostrils and a long breath out through the mouth.

Another deep breath in through the nostrils and a long breath out through the mouth.

Again deep breath in through the nostrils and a long breath out through the mouth.

Let the arms and legs be completely relaxed.

Let your eye gaze soften.

You may choose to close the eyes,

That's perfectly fine.

You may choose to just keep the gaze soft at one point.

If the eyes are closed you might choose to take an inner gaze to Ajna Badana,

That point in between the eyebrows,

So your eyebrow center.

So you can take your inner gaze to the eyebrow center.

Becoming yourself now to completely relax,

To be at ease as we enter into this meditation.

Can you begin to let the arms and legs soften?

Can you let the belly soften,

The shoulders soften,

The face soften?

And turn the corners of the lips upwards as we soften our forehead and soften the mind.

We'll begin with a breathing practice to calm the nervous system.

We'll do a four count breath in,

The four count breath hold and an eight count breath out.

Now if that doesn't suit you please make any adjustments you need.

So together let's breathe the breath out and if possible breathing in through the nostrils.

One,

Two,

Three,

Four,

Hold,

Four,

Three,

Two,

One,

Exhale,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

We'll try that again breathing in,

One,

Two,

Three,

Four,

Hold,

Four,

Three,

Two,

One,

Breathing out,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

I'd like you to continue for the next minute on your own.

So breathing in for a count of four,

Holding the breath for a count of four and breathing out like you're releasing a long valve,

Long breath for eight counts.

Make any adjustments that suit you.

You can shorten the count,

Lengthen the count.

I'll mind the time.

Just a couple more breaths easing into the body.

Lovely.

And after your next exhalation,

Breathe in naturally in and out through the nostrils.

Can you let the body rest with ease as you let the arms and legs be heavy now?

I invite you to become aware of the sounds within your environment.

Just listening to the sounds that are easily finding your ears,

Not looking for any sounds,

You're not searching for any particular sounds,

Just allowing whatever sounds are within your environment to be.

And can you let those sounds simply be sounds without labeling them as this or that?

Letting the sound vibration be heard.

And now can you listen for the furthest sound that you can hear?

Again,

Not searching for any particular sound,

But tuning in to the furthest sound that you can hear.

And once again,

Letting that sound be a sound vibration without labeling it as this or that,

Or having a preference for the sound,

For the furthest sound that you can hear.

And now let all of those sounds just wash through you as we settle a little deeper now into the body,

Allowing the whole body to rest with ease.

And I invite you now to tune in to the sound of your breath.

Can you tune in now to the sound of your breath?

Listening to the rise of your inhale and the release of your exhale,

Tuning in to the sound of your breath.

Can you expand that awareness now to feel in the sensation,

Sensation of your breath,

The rise of your inhale,

The release of your exhale.

Can you tune in to listen and feel your breath as you now bring that awareness to the breath?

Notice if there's anything in your space at this time.

Are there any thoughts that are distracting you?

Any sounds that are distracting anything in your space that's preventing you from being fully in the awareness of your breath and body at this time?

And just notice what that might be for you.

And can you lovingly,

Gently let go of that distraction and kindly bring your attention back to tuning in to the breath,

Tuning in to your natural rhythm at this time,

The natural rhythm of your breath without changing it in any way,

Allowing it to be as it is and feeling its ebb and flow,

Opening yourself to this moment and being in this moment with pure acceptance for what is.

Can you feel the essence of now,

The is-ness of this moment in its purity,

Its divinity,

This precious moment that we share in breath,

In awareness,

In light?

Can you feel that expansion of awareness in each breath you take as we dive deeper into the body and feeling the essence of your breath as you attune to the alchemy of your breath,

Constantly changing,

Constantly moving,

But your awareness is steady.

Let that awareness now begin to expand,

Feeling the sensations within your body.

And as we did with the sounds,

Can you have this sense of equanimity,

Of neutrality and feel the sensations of your body without commentary,

Without judgment,

Without preference?

Can the feeling,

The sensation simply be that,

Noticing what is present in your body at this time?

Can you breathe into the sensations that you feel in your body?

Do you feel the breath expand as if the whole body is breathing itself?

Can you feel the expansion of your breath throughout the entire body,

Through your arms and legs,

Your abdomen and chest,

Up to the crown of your head?

And feel your breath expand beyond the body,

Feeling the breath expand beyond the body.

Each breath,

Feel the expansion of your breath,

Expanding beyond the body.

As you dive deeper into relaxation now,

And you feel the breath expand beyond the body,

You allow yourself to be in this moment as it is,

Feeling the sensations that are here be felt,

Feeling the constant rise and release of your breath.

There's nothing that you need to do.

There's nowhere else you need to be.

You're simply here in this moment,

Feeling,

Breathing.

That's all.

Feeling and breathing.

You might turn the corners of your lips up just like the moon is at the moment.

As we're riding the energy of this new moon,

There's a slither,

A little smile in the sky.

Can you feel that slither,

That smile within you?

Can you turn the corners of your lips in the face of whatever it is that you're experiencing in your life?

And in this wakefulness state,

In this state of pure presence and ease and grace,

Opening your heart,

Opening this space,

Surrendering right here,

Now,

In this moment.

Can you surrender?

There's nothing to fight for.

There's nothing to struggle with.

There's nothing to fix.

There's nothing to change.

There's nothing to do.

In this moment,

There is the purity,

The light,

The essence of you.

With each breath,

You remember your true essence.

You feel into your heart as you open into that space in your heart,

Awakening.

This time is a fertile time,

A time to seed,

A time for newness,

For cultivating something new,

Something that you desire to feel more of.

And again,

It's not something you need to search for.

It's nothing that you need to do.

But open your heart to this very moment and feel what needs to be felt.

And in that presence of opening your heart and feeling what is here to be felt,

The answer will arise to what it is that you would like to cultivate more of in your life.

What is it that you would like to feel more of?

Is it the steadiness of ease?

Is it feeling grace?

Is it that surrender to peace?

Is it just pure presence?

Open your heart to feel what is here to be felt.

And soften the mind as you continue to open your heart,

Allowing yourself to surrender,

To release whatever is holding you back,

Whatever continues to come up.

Let it be felt.

Let it be realized so you can lovingly smile and let it be.

And we continue to allow whatever needs to be felt to rise up to meet your attention and feel what's there to be felt and then lovingly let it go.

And we cultivate our open heart and surrender all else.

And that continues until we feel this space open up.

This space within your heart opens up and you continue to feel that space expand,

Your heart space expands.

And with the sweet surrender,

You begin to feel the nothingness,

Begin to feel space.

You don't need to feel it with anything.

It's nothing for you to do.

But be in that heart space that you've cultivated by listening,

Feeling and breathing.

That's all.

It's not complicated.

It's simple.

Surrender be in this moment as you open your heart and feel the space and soften that sweet surrender.

Each breath expanding your heart space and tuning in to what's here to be felt.

And you may have come to this meditation with a very clear intention.

Notice yourself now that intention is the intention that serves your highest good.

And if it is,

Then feel that intention and you may choose to quietly silently,

Maybe even loudly,

Audibly,

Repeat it three times to your mind's eye.

And if you've come just without intention,

Just open to receiving what is and let that intention be clear now to receive what it is that you've come here to receive.

Open that space.

Let it be received.

And surrendering all of that to surrendering your intentions or your intention and letting your breath expand to every part of your body.

We're going to begin with your toes,

Feeling your breath,

Your awareness in your toes,

The soles of your feet,

The tops of your feet.

Feel them.

Feel your right foot,

Your left foot,

Both feet together.

Feel your awareness move up to the ankles.

Feeling your breath,

Feeling your ankles.

Awareness now floating up through the lower legs.

Feeling your shins,

Your calves.

Awareness now moving up to the knees as you breathe,

Feel your knees,

Your awareness floating up through your thighs.

Breathing into the thighs,

Your awareness moving up into your hips,

Feeling into your hips,

Feeling awareness in the whole of your right leg,

The whole of your left leg and both legs together.

Your awareness now moving up to the base of the pubis,

Up through the tailbone.

Awareness up the natural curves of your spine beginning with the lumbar spine and lower spine,

Travelling up to the mid spine,

The thoracic spine,

Up to the upper spine,

The cervical spine.

Awareness now floating back down the spine,

Natural curves of your spine,

Back to the pubis and now bringing the attention up through the front of your torso from the lower abdomen to the navel,

To the upper abdomen,

To the chest,

Centre of your chest,

To your shoulders.

Feeling your awareness present in your shoulders as you breathe,

Breathing up into the shoulders and to the chest,

Down through the forearms,

Down into the fingers,

Palm of your hands,

Feeling to the palms of your hands,

The back of your hands.

Feel your whole right hand,

Your whole left hand,

Both hands together,

Floating your awareness from your hands to your wrists,

To your forearms as you breathe into the forearms,

To the elbows,

Floating up the upper arms,

To the armpits,

Once again to your shoulders.

Feel your whole right arm,

Whole left arm and both arms together,

Letting the awareness now float up to the throat,

To the back of the neck,

To the base of your head,

To your lower jaw,

Your upper jaw,

Your tongue,

Your cheeks,

Your lips,

Your nostrils,

Your right nostril,

Your left nostril,

Both nostrils.

Feel the awareness in your right ear,

Your left ear,

Both ears together,

Floating the awareness up to your eyes,

Feel the eye sockets,

Feel the eyeballs,

Awareness to the eyeballs and notice how the eyeballs rest and deepen into the eye sockets,

Deepening you into relaxation.

As now to the eyebrow centre that point in between the eyebrows to Ajna Vadana,

Awaken your awareness,

This point in between the eyebrows,

Can you awaken to this point with openness,

With curiosity,

With space as you breathe through the whole body,

Whole body's breathing,

Your awakening with this space,

Your eyebrow centre,

Once again not looking for anything specifically,

Not attaining,

Creating,

You're simply allowing your presence to be felt and presence and awareness,

This space between the eyebrows and letting be what is,

Witness what's here,

What's here to be seen,

To be felt,

To be noticed,

Your whole body's relaxed,

Feel the breath moving freely through your body,

Your awareness at your third eye centre,

Allowing that attention to rise up to the crown of your head,

Noticing how your body's feeling as you breathe throughout the entire body,

Whole body now relaxed,

Awake.

Each breath deepens your sense of surrender,

Of rest,

Of peace,

Of peace,

Of peace,

Of peace,

Of peace,

Of peace,

Of peace.

This invitation is for the entire body to rest,

To renew,

To rejuvenate,

So if there's any residue,

Anything left for you to acknowledge,

To accept,

Let that be felt,

Let that be acknowledged and notice if you're wrestling with anything specifically,

What is preventing you from complete surrender,

Complete rest and if there's anything there,

Acknowledge what it is and there's nothing you need to do with it,

There's nothing for you to solve,

Just simply allowing its presence to be acknowledged,

To be felt and hold that space for it,

Allow it to be there,

There's nothing to fear and there's nothing to do,

Simply let it be felt,

The feelings feel too big,

Just allow it to be acknowledged that you're feeling that it's too big and that's okay but just like we did earlier,

Can you have that sense of neutrality,

Of not labeling this as too big or too small or too significant or too insignificant,

Can it just simply be what it is?

You can even imagine that you're holding it in the palm of your hand and let it be held,

So finally if there's any more residual for you,

Maybe with both hands,

Look up them,

What is it that you're ready to give up,

To surrender,

To let go of,

It might be a habit that's not serving you,

It might be a pattern,

It might be a situation,

Whatever it is,

You know that it's not serving you,

It's not aligned with your values,

It's not who you are,

So use this mudra,

The hands,

You can visualize it or you can physically cup the hands and together take a deep breath in through the nostrils,

Hold there for a moment or two and then when you're ready,

Purse the lips and breathe it away,

You might need to repeat that a couple of times,

So take a deep breath in,

Hold for a moment or two and when you're ready,

Blow it away,

Repeat that again if you wish,

Deep breath in,

Hold for a moment or two and then blow it away and then let your left hand rest over your heart,

Your right hand over your belly or if your hands feel comfortable,

Your arms feel comfortable where they are,

You can leave them open,

Palms turned up to the night sky as we're moving this cycle of the moon,

It's entering this phase of the post new moon.

I'm reflecting now on the space that you've created for yourself in this moment by surrendering,

By awakening and by expanding your presence in this moment.

Okay.

And feeling yourself returning to your body,

Feeling the weight of your body,

Lying on the floor,

Lying on your bed or seated,

However you might be,

Noticing the sensation of your body in the shape that you're in,

Noticing the sensations upon your skin,

Noticing the sensations of the breath,

Returning to the awareness of your heart,

Resting in your heart space.

And taking this moment,

You might be resting your hand over your heart as you bow to yourself,

Bow into your heart,

And with gratitude,

With grace,

And with love for this moment,

The time you've taken to listen,

To cultivate that which you desire,

And to listen,

To feel what needed to be felt.

Let the palms come to me in front of your heart,

And together let's take a deep breath in through the nostrils,

And a long breath out through the mouth,

Again a deep breath in through the nostrils,

And a long breath out through the mouth,

Once again a deep breath in through the nostrils,

And a long breath out through the mouth,

As you bow your head towards your heart,

Let's rub the palms together,

Vigorously rubbing the palms until you feel some heat between the palms,

And then just separate them an inch as you feel into your essence,

Your prana,

Your life force,

Cup your hands over your eyes,

As you breathe and take the hands above the crown,

And then over your heart,

And breathing into your heart,

Allowing this space to be felt,

To be acknowledged,

And throughout your evening or your day,

Turning to this space in your heart space,

Whenever you choose,

Whenever you remember to drop into your heart,

Turn the corners of your lips up,

And acknowledge yourself in this moment,

And feel what needs to be felt,

And as you breathe,

Feel that space,

That acknowledgement of your presence,

And smiling as we together say,

Namaste,

I honour the light within you,

And you honour the light within me.

Namaste.