Namaste.
I'm Rosalie and this is a full moon yoga nidra meditation.
This practice is designed to help you tap into the energy of the full moon and harness the powerful energies that are present around this time.
Whatever you're feeling around the full moon will be amplified.
So if you're feeling good and happy and positive around the full moon,
That feeling will be multiplied and you'll feel amazing.
But the opposite is true too.
If you're feeling a bit low or flat or negative,
You may dip even lower.
So our intention for today's practice is simply to feel good and allow the moon's energy,
This unseen but powerful force,
To energize and multiply those good feelings.
Let's begin by coming to rest in your yoga nidra nest.
Take a few moments to find your most comfortable position.
Stretch your legs out and let your feet flop to the sides.
And place your hands wherever they feel the most comfortable.
Use any prompts you might need to help you feel warm,
Cozy,
Completely at ease.
And when you're ready,
Close your eyes.
What could you do to be even a tiny bit more comfortable?
Make any final adjustments here to find your most comfortable position.
Throughout the practice,
Try to remain completely still.
But if there's anything that prevents you from fully relaxing,
For example,
If you need to scratch,
There's no harm in moving,
But then return to stillness.
Feeling all the meeting points between your back body and the surface beneath you.
What could you feel all around the front of the body?
The touch from the blanket or your clothes.
The air sensing its warmth or coolness.
And with every exhale,
Just allow your body to get heavier and heavier.
Sinking deeper and deeper into the surface beneath you.
Softening and releasing all the muscles of your face.
The forehead,
The eyes,
The jaw,
The shoulders.
Allowing the whole body to soften.
Just letting go.
Could you soften the muscle of your mind?
Allow yourself to drop out of the thinking mind into the realms of feeling,
Sensing,
Listening.
Could you bring your awareness to all the sounds outside your room?
Just noticing them one by one.
Now bring your awareness to all the sounds inside your room.
Just noticing them one by one.
Bringing your awareness inwards now.
Might you see if you can listen and feel the beating of your heart.
And become aware of the stillness inside.
And take a moment here to invite your heartfelt intention,
Your sankalpa.
You may already be working with one.
If not,
Simply ask yourself,
What would you like to invite more of into your life?
What's that one thing above all others?
And allow it to come to you as one word.
Perhaps more clarity or strength or flow.
Whatever it is for you,
Just allow it to come to you.
What's that one thing?
Now could you form a short,
Positive statement in the present tense based on this desire?
Perhaps,
I welcome more and more clarity into my life.
Now let it go.
We will begin now to rotate our awareness through different parts of the body.
Could you allow your attention to glide from one part to the next?
And imagine placing a little point of light,
Like a little star,
At each point as I name it.
Creating a cascade of relaxation through the whole body.
We will move quickly from one part to the next.
As your attention moves,
The body remains completely still.
Beginning at the crown of the head.
Placing a little star at the crown of the head.
And down to the point in between your eyebrows.
The third eye.
Now the right eye.
The left eye.
The right cheek.
The left cheek.
The right ear.
Inside the right ear.
The left ear.
Inside the left ear.
The lips.
The tongue.
Inside the right cheek.
Inside the left cheek.
The chin.
The whole face now.
Filled with sensation.
The centre of the throat.
Centre of the chest.
The heart space.
The right shoulder.
Elbow.
Wrist.
The palm of the hand.
The right thumb.
And all five fingertips of the right hand.
Sensing the right hand and arm together.
Sensing the outline.
The weight.
Glowing softly from all the little points of light.
Back to the centre of the chest.
The left shoulder.
Elbow.
Wrist.
The palm of the left hand.
The left thumb.
And all five fingertips of the left hand.
Sensing the whole left hand and arm together.
Glowing softly.
Back to the heart space.
The solar plexus.
The upper abdomen.
Down to the navel centre.
The sacrum.
And both hips.
Now all your awareness to the right hip.
Knee.
Ankle.
The sole of your foot.
The right big toe.
Second.
Third.
Fourth.
And little toe.
Sensing the whole right foot and leg together,
Full of awareness,
Sensation.
Now shift your awareness to the left hip.
Bringing all your awareness to the left hip.
Knee.
Ankle.
The sole of your foot.
The left big toe.
Second.
Third.
Fourth.
And little toe.
Now all your awareness to the right hip.
Toe.
Sensing the whole left foot and leg together,
Full of awareness,
Sensation.
Now could you sense the whole left hemisphere of the body?
The leg.
Torso.
The arm.
The left side of the head.
The whole left side.
And allow your attention to glide to the whole right side of the body.
The whole right side of the body.
From the tips of your toes to the crown of your head.
The whole front of the body.
Full of little points of light glowing softly.
Now the whole back of the body.
Sensing the whole back of the body.
Tingling with sensation and awareness.
And as you sense the back of the body,
Allow yourself to sink deeper and deeper into the surface beneath you.
The whole of you completely relaxed.
But keeping the mind awake and alert.
Now could you notice the breath in the body?
The body breathing itself.
And could you imagine each inhale breathing fresh,
Pure energy into the body.
Each exhale releasing any old,
Tired energy.
Breathing in fresh,
Pure energy.
Exhale releasing any old,
Tired energy.
Continuing like this without changing the breath.
Now let it go.
And could you bring your awareness back to the point in between your eyebrows.
Your third eye.
And could you imagine a huge,
Bright,
Full moon above you.
Shining down on you as you lay here completely relaxed.
With the mind awake and alert.
Allow yourself to connect to the moon's energy.
Feel it showering down around you.
It's soothing,
Calming energy on your skin.
Like a soothing balm.
And allow that energy to penetrate your skin.
Invite it in.
Drink it in.
Could you visualize this bright,
Pure energy flowing through every cell in every part of your body.
Pay extra attention to any parts where you know you might have some stuck emotions or some stickiness.
Trillions of cells glowing brightly,
Completely full of this brilliant white light.
Completely full of this brilliant white light.
And could you start now to radiate this light outwards.
So full of light it pours through you.
Visualize and sense this light radiating above you.
Send it beneath you.
To the right.
And to the left.
So you're lying here completely encircled of brilliant white light.
Allowing this pure lunar energy to recharge you from the inside out and radiate outwards.
Basking here for a few more moments.
Now bring back to mind your heartfelt intention,
Your sankalpa,
That you said at the beginning of this practice.
That one thing you would like to invite more of into your life.
Could you internally whisper it to yourself three times,
Allowing it to be supercharged with the energy of the moon.
Now let it go.
The practice of yoga nidra is now complete.
It's time to come fully back into your body.
Fully back into this space.
But remember this feeling of being completely relaxed is always here waiting for you.
It's just a few breaths away.
But for now,
Could you take a nice big inhale with me?
Let it go.
In your own time,
Start to awaken the body.
Perhaps by bringing your awareness into the thumbs.
Making little circles with the thumbs.
And brushing them across the fingertips.
You may like to make little circles with the wrists.
And bring the awareness into the toes,
Starting to wiggle through the toes.
Perhaps making little circles with the ankles.
And when you're ready,
You might like to give yourself a really nice big stretch,
Reaching up through the fingers,
The toes.
Take as long as you need here.
And take a moment to tune into the body.
Just noticing how you feel.
Noticing any shifts,
Any benefits you might have cultivated within yourself during this practice today.
And perhaps setting an intention to carry any of these benefits with you as you go through the day.
In my own personal practice,
I work a lot with the energies of the moon.
And I've really loved introducing this to you as well in this yoga nidra.
Thank you so much for practicing with me today.
I hope you find this yoga nidra really helpful.
May you be happy.
May you be healthy.
May you be free.
Namaste.
