Sun And Moon Yoga Nidra: Balance Your Subtle Body

This yoga Nidra practice is for balancing the feminine and masculine energies within you. The energy channels in this practice are balanced through creative visualizations and breathing practices. The benefits of this practice are total relaxation, clarity of mind, a feeling of balance, and enhanced creativity. I hope you enjoy this yoga Nidra!

Transcript

Feel now your whole body against the floor.

Feel your whole body from your hand to toes against the floor.

Become aware of the legs.

Let the legs fall out to a comfortable distance and separate the feet.

Let the arms move out to a comfortable distance.

Relax the hands.

And then aligning the head and neck with the spine.

Take a moment now to feel all the places where your body is in contact with the floor.

Begin to relax the body's weight against the floor.

Letting go of effort.

Take a moment now to feel just the right side of the body,

From the right side of the head to the right foot.

Feeling just the right half side of the body.

Become now aware of the left side of the body.

Feel the whole left side of the body.

Feel now both sides of the body simultaneously.

The right side and the left side.

Feel now a wave of breath washing over the body.

A wave of breath coming up the right side of the body to the space between the eyebrows,

Down from this space,

And out the left side of the body.

Inhaling now,

The breath comes up the left side to the third eye,

Down the right side,

And out the foot.

Alternating the breath through the body.

Alternating body breath from left to right,

Right to left.

Let go of the alternate breath and just begin to feel the whole body breathing as a unit from the toes to the head,

From the head to the toes.

A wave of breath washing over the body.

It's moving up and down,

Sweeping through the body,

Creating a feeling of calm and peace as it sweeps through the body.

Now become aware of a far-distance sound.

Listen for a far-distance sound.

Perhaps following the motion of this sound as it travels through space.

Become aware of closer sounds,

Sounds outside of this room,

Moving the sense of hearing from one sound to the next.

Become aware of sounds within this room,

The subtle sounds,

The background sounds,

And the ones that stop and start.

Become aware of internal sounds,

Sounds of the body.

Perhaps the digestive system,

The rhythm of the heart,

Or the subtle sound of the breath.

You are now practicing yoga nidra.

The body is still,

The mind is relaxed,

Consciousness is awake.

Now is the time for sankalpa,

The intention.

Repeat the intention or sankalpa to yourself three times with faith,

Feeling,

And belief that it will come true.

Prepare now for rotation of consciousness.

As different body parts are mentioned,

Become aware of the body part.

See the body part and feel the body part.

As consciousness moves through the body,

It becomes pranic energy,

Healing energy.

Become aware of the right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Right armpit,

Side body,

Hip,

Upper leg,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Become aware of the left hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Left armpit,

Side body,

Hip,

Upper leg,

Knee,

Lower leg,

Ankle,

Heel,

Sole,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Become aware of the top of the head,

The forehead,

Right temple,

Left temple,

Right eyebrow,

Left eyebrow,

Eyebrow center,

Right ear,

Left ear,

Right eye,

Left eye,

Right cheek,

Left cheek,

The nose,

Tip of the nose,

Bridge of the nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Teeth,

Tongue,

Right side of the jaw,

Left side of the jaw,

Chin,

Front of the neck,

Right collarbone,

Left collarbone,

The hollow between,

Right side of the chest,

Left side of the chest,

Heart center,

Upper abdomen,

Navel,

Lower abdomen,

Pelvic region,

The right buttock,

Left buttock,

Low back,

Mid back,

Upper back,

Back of the neck,

And back of the head,

Top of the head.

Now become aware of the right leg,

The left leg,

The right arm,

The left arm,

Torso,

Neck,

And head,

Both legs,

Both arms,

Torso,

Neck,

And head,

Both legs,

Both arms,

Torso,

Neck,

And head,

The whole body,

The whole body,

And the whole body.

Feel now the breath moving into and out of the right nostril.

Feel the breath moving in and out of the right nostril.

The breath flowing within the right nasal passage.

Breath now flowing in and out only of the left nostril.

Feel the breath within the left nostril.

Feel now the breath moving into and out of both nostrils.

The in and out movement through the nostrils,

Both nostrils breathing in and breathing out.

Come into alternate nostril breathing.

Inhale through the right nostril to the third eye.

Exhale from the third eye out the left nostril.

Inhale up from the left nostril to the third eye.

Exhale from the third eye.

Note the right nostril.

Continue to alternate the breath through the nostrils.

Continue to feel the breath from the right to the left,

From the left to the right.

Each time touching awareness at the space between the eyebrows.

Expand the breath into alternate body breathing.

Breathing up the right foot to the third eye,

Down from the third eye and out the left foot.

Up the left side of the body to the third eye,

Down into the right side and out the foot.

Alternate the breath through the body.

As the breath is being alternated see it in colors.

From the left side,

A silver energy moving up the body to the third eye.

From the right side,

A gold energy moving down the body.

Stay with the side to side movement of the breath.

The energy of silver and gold moving respectively from the left and right side.

Now just feel a wave of breath moving up from the toes to the head,

Down from the head and out the toes.

Up from the toes to the head,

Down from the head,

Out the toes.

As the breath moves up and down,

See the body in translucent,

Clear,

Quartz-like color.

The body has become translucent,

Quartz-like quality as the breath moves up and down.

Let go of the breath now.

Feel the temperature of coolness.

Feel the body becoming cooler now.

See the body becoming absorbed in a cool green or cool blue light.

Extremities are now cool and the center of the body is beginning to feel cool.

See the body surrounded in a light blue orb emanating a quality of cool,

Calm.

Feel now the temperature of warmth beginning to radiate from the core.

It is expanding outward from the core to the extremities,

Expanding out,

Becoming warm.

See the body absorbed in an orange glow,

Soft orange glow as warmth begins to radiate outward.

Feel the body becoming warm.

Feel now sadness.

Feel the feeling of sadness within the body,

Recreating from memory the experience of sadness.

Feel that the cells are sad,

The lungs are heavy,

And the heart is heavy.

Feel the emotion of sadness.

Let go of sadness.

Feel now joy.

Experience joy.

Let the body be filled with joy.

Feel the emotion of joy.

Let the cells tingle and dance.

Let the heart be full.

Let the whole body become full of this feeling of unconditional joy.

Feeling joy.

Let go of joy.

Now become aware of the space in front of the closed eyes,

The Chidakasha.

Bring the awareness to the Chidakasha,

The space in front of the closed eyes.

See the space as being vast,

Open.

See the space as a screen.

Notice what is here projected onto this screen.

Any colors,

Shapes,

Perhaps shadows,

Just noticing.

Onto the screen now.

See the body.

See the body projected onto the screen.

See the right side of the body and then see the left side of the body.

The right side of the body is bright as sunlight.

The left side of the body is bright as a full moon.

See the body,

Two different images of the sun and the moon.

Now see a brilliant moonlit night,

A full moon.

Stars,

Shooting stars.

Galaxies,

Infinite space.

The vast ocean.

A whale.

Oceans waves.

Listening to the sound.

A dark beach.

Starry night.

Oceans waves.

Full moon.

Shooting stars.

Infinite space.

Galaxies.

Become aware of the sun rise.

Mountain tops.

Snow peaked mountains.

A flowing river.

Listening to its sound.

Smell of cedar.

Camp fire.

Feel its warmth.

Listen to the crackle.

Listen to the crackle.

Feel its warmth.

Camp fire.

Smell of cedar.

A flowing river.

Listen to its sound.

Snow peaked mountains.

Mountain tops.

The sun rising.

See the body now.

See the body,

The right side of the body colored with brilliant gold light.

The left side with full moonlight.

Join and merge the body left and right together until it becomes a translucent,

Quartz-like color.

Body now,

Translucent,

Clear and quartz-like color.

Become aware of the Chidakasha,

The space between the eyebrows.

Look into this space.

Now is the time to repeat the sankalpa.

Say this to yourself three times with faith,

Feeling and belief that it will come true.

Listen now to the sound of your own breath.

Begin to listen for the sound of your own breath.

Listening also for the sounds around you,

The sounds within this room.

Expanding now the mind out a little bit further to take in sounds outside of this room,

Alerting yourself of this environment through the sense of sound.

Become aware of the passing cars,

The external environmental sounds.

Feel now your breath moving into and out of the left nostril.

Feel your breath moving into and out of the right nostril.

Feel your breath moving into and out of both nostrils.

Saying to yourself now,

The practice of Yoga Nidra is now complete.

Become aware of your body.

Become aware of the body against the floor.

Feel the clothes that are covering your body.

Feel the temperature within the room.

Notice the scent of the room.

Begin to deepen the breath.

As you deepen the breath,

Invite in some movement.

Deepening in the breath and inviting in some movement,

Just gentle,

Gentle movements.